There are times in an elite runner’s career where they get to run races that have extra-special meaning.  For me, running in the 2008 Olympics, the 2007, 2009, and 2011 World Track Championships, and the major marathons that I have run have been highlights of my career. Performing on the grandest stage possible is always a rush and brings a sense of pride. But sometimes there are races that feel even more important on a personal level.  

I grew up in Duluth, Minnesota, and discovered running there. When I think about running in Duluth, I think about running for all of the right reasons.  I think of running for pure joy, and for time with teammates and friends.  Running in Duluth is where I learned to dream, where I learned to win, where I learned to lose, where I learned how to be a teammate, and where I learned who I was and who I believed I could be.

I’ll be running in Duluth in two weeks, on June 16th, in the USATF Half Marathon Championship. It will be a homecoming on my way to the Olympic Games.  I can’t describe how much I cherish this opportunity and how much I have been looking forward to this race.  I first started to dream of being an Olympian in Duluth, and I started to believe in my dreams there.  Over the years there have been heartache and setbacks, but the community, my friends and family, never stopped believing. They have always supported me, and have joined in my journey. Four years ago, they cheered me on while I was in Beijing, and I could feel it.  But now, on my way to London, I get to hear it.  

There are people in your life who stand by you for the long run, good and bad.  It might be your spouse, your family, your friends.  It might even be an entire town in northern Minnesota.  Duluth is family to me.  I can’t wait to show my family what I’ve been up to all these years.

—Kara Goucher, Elite marathoner

But even more interesting were some of the other stats that they revealed, including which supplements were the most popular. Multivitamins ranked number one (a whopping 72 percent of those polled said they took one regularly), with Vitamin D (51%) and Vitamin C (49%) coming in second and third. After the big three, the following other supplements ranked as follows:

•     Calcium (43%)
•     B vitamins (42%)
•     Fish Oil (40%)
•     Iron (27%)
•     CoQ10 (11%)

To be honest, some of the data revealed seemed like common sense to us. For example, multivitamins typically rank high for most people because they tend to consider the all-purpose supplement to be a kind of “catch-all” for any nutritional holes they may have from eating a not-so-perfect diet.

Vitamin D’s popularity seemed obvious as well. Although Vitamin D is the only vitamin your body can produce on its own with just 15 minutes of sunlight exposure, 70 percent of Americans are estimated to be deficient in it—not good when you realize it’s essential for everything from calcium absorption and regulating immunity to fighting depression and lowering your risk of diabetes and certain forms of cancer (including breast, colorectal, and ovarian).

But the most fascinating fact brought to light by this study was how taking a vitamin or supplement seemed to make people actually feel fitter. An overwhelming 93% agreed that they felt more confident about their overall health when taking vitamins and/or supplements.

You might think that effect may be more common among top athletes who may be so keenly in tune with their bodies that they’re able to notice even the slightest improvement from a supplement. You might even assume that the “feel fitter” phenomenon could be more popular with beginners who just feel better knowing they’re popping a pill. But no—it seems that effect is felt across the board, no matter what type of exercise you’re into, or what level of fitness you may be presently at.

Of those surveyed, 81% considered themselves to be “active” when asked to define themselves. An even closer look revealed that:

• 22% described themselves as athletes
• 21% felt they were a “weekend warrior”
• 17% coined themselves a cardio cruncher
• 16% defined themselves a runner
• 14% labeled themselves a health nut
• 9% considered themselves a gym rat
• 14% said they couldn’t describe themselves in any category

Among those who considered themselves “super-active,” vitamins and supplements even scored higher when it came to things they felt to be necessary for achieving their fitness and health goals, ranking higher than caffeine, electrolyte-enhanced water (or drinks), vitamin-enhanced water, meal replacement bars, and even energy drinks.

So what do you think? Are there certain supplements that you simply can’t live without, and do you feel a noticeable difference when taking them? Do you feel “fitter” because you invest in some form of supplement and take it regularly?

—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.

Whose fridge is this?

Imagine if you could sneak into an Olympic runner’s house and take a peek inside their refrigerator. Do they keep the same kinds of food in stock as you do? Maybe you would find some dietary secrets or a new product to include in your own world-class diet.

This week we convinced, not one, but five world-class runners to open up their refrigerators and tell us what is inside!  See if you can guess which fridge belongs to which athlete.  (Answers listed below)

First, meet the runners (in alphabetical order):

Amy Yoder Begley:  Amy was a 15-time All American and two-time NCAA champion while running for the University of Arkansas.  In 2008 she made the United States Olympic team in the 10,000 meters. What’s in her fridge?

  Shalane Flanagan:  Shalane won a bronze medal in the 10,000 meters at the 2008 Olympic Games. She is the current American record-holder at 5,000, 10,000 meters, and will represent the United States in the 2012 Olympic Marathon. What’s in her fridge?

Kara Goucher:  Kara won a bronze medal in the 10,000 meters at the 2007 World Championships in Japan.  She was an Olympian in the 10,000 and 5,000 meters in 2008, and will represent the United States in the 2012 Olympic Marathon. What’s in her fridge?

Matt Tegenkamp:  Matt earned a spot on the 2008 Olympic team in the 5,000 meters. The year before, he took fourth place in the World Championship 5,000 meters. He missed the bronze by a mere .03 seconds. He is the current American record holder in the 2-mile. What’s in his fridge?

Chris Solinsky:  Chris collected five NCAA titles running for the University of Wisconsin. He was the first non-African to break the 27:00 barrier in the 10,000 meters, and has a blazing 12:55 personal best at 5000 meters. What’s in his fridge?

See if you can match the contents of the refrigerators below with the world-class runner above.

Fridge #1   ________________

• Lactose-free milk and yogurt
• Fruit salad
• Leftovers
• Ice cream
• Ground flaxseed
• Soda Stream (carbonated water)

Fridge #2    ________________

• Organic eggs
• Vanilla almond milk
• Chinook salmon
• Sliced turkey
• Gatorade protein shakes
• Tillamook cheese
• Apples and blueberries

Fridge #3    ________________

• Almond milk
• Coconut milk
• Greek yogurt
• 505 Green Chili
• Sugar-free chocolate pudding
• Honey crisp apples
• Gluten-free millet chia bread
• Eggs

Fridge #4    ________________

• Gatorade
• Cottage cheese
• Marinading venison (ready for the grill)
• Veggies like broccoli and potatoes
• Yogurt (along with raspberries, blueberries, and strawberries)
• Vanilla almond nut coffee creamer
• Lunch meats for GIANT sandwiches
• Eggs

Fridge #5    ________________

• Laughing Cow Cheese
• Greek yogurt
• Fresh fruit (blueberries, strawberries, raspberries, blackberries, etc.)
• Organic milk
• Almond milk
• Perfect Empowered Drinking Water by Nutrilite
• Organic peanut butter
• Eggs

Before you check to see if your guesses were right, did you notice something almost all of these athletes keep in their refrigerators? Could almond milk be the magical elixir you were looking for? We were surprised to see that almond milk is so popular with most of these runners. Merely a coincidence? You be the judge!

Here are the answers:  

• Fridge #1 Matt Tegenkamp
• Fridge #2 Shalane Flanagan
• Fridge #3 Amy Yoder Begley
• Fridge #4 Chris Solinsky
• Fridge #5 Kara Goucher

How did you do?  Did you get them all right?  Post your score out of five and tell us what is in your fridge to fuel your running (and what’s in there just for fun).

—Adam Goucher & Tim Catalano, Running Reporters

Photos courtesy of the athletes

The typical image of cycling-specific clothing includes brightly colored skin-tight fitting Lycra printed with the name of a local bike shop or favored pro cycling team. And while there’s nothing wrong with flying the colors of your favorite squad just like a Yankees or Lakers fan, it’s not exactly appropriate work wear.

In the past that meant cycling commuters had to make do with less than ideal apparel if they wanted to ride to work, but not spend their day walking around in chamois shorts. But recently that’s changed as a host of clothing makers such as Outlier, Rapha, Levi’s and Betabrand have launched lines of cycling-specific commuter wear.

On the outside it looks like everyday clothing, but look closer and you’ll find features such as pants with angled pockets so items don’t fall out when you’re in the riding position, jackets made of technical quick-drying fabrics, and even cycling-specific boxer shorts made of merino wool for enhanced moisture-wicking.

“Our OG pants (above) came about because I couldn’t find any pants that looked good and were also durable enough to handle the stresses of everyday cycling,” said Outlier co-founder Abe Burmeister. “After a year of looking for them, I realized no one was making them and if I wanted them I’d have to make them myself.”

The result was a pair of sharp-looking dress pants made from stretchable Schoeller 3xDry and Nanosphere fabric that is water-resistant, breathable, quick-drying, and resistant to abrasions and stains (below).

“One of the key things with the OG pants is the four-way stretch,” adds Burmeister, adding that the OG nomenclature is short for “original garment.” “We use a doubleweave fabric that is tough on the outside, while the inside is soft and has a 3-D structure similar to a seersucker. This minimizes skin contact, making them more breathable and comfortable during wear. They also are water-resistant, but not waterproof. Light rain will roll off and more importantly, if they do get saturated they will dry out quickly when you get inside.”

Rapha, which makes all sorts of high-end cycling wear, including the aforementioned boxer shorts (with and without a butt pad; below), says their entrée into the commuter market was spurred by a simple observation.

“You’ve probably seen the same as we have; over the past few years more people are riding bikes more often,” said Chris DiStefano, communications director for Rapha North America. “Our (commuter) collection is for anyone, no matter if they ride a bicycle or not. It is not intended to scream, ‘Hey, I rode a bike today’ once you’re away from the bike.”

Or as it says on the company website, “Rapha apparel and accessories for city riding are designed for fast, all-day riding and to provide maximum comfort without compromising on style.” Nowhere is this more evident than with the Rapha Tailored Jacket (see below), which looks like a snazzy wool sport coat, but is actually a technical piece of cycling wear that includes features such as its “action back” where pleats in the rear of the shoulders allow for extra forward reach while riding.

Perhaps most telling of all, though, is the fact that iconic jeans maker Levi’s boasts an entire line of cycling commuter wear that includes shirts, pants (below) and jackets.  “Made with modern cyclist in mind, all our commuter pant and jacket designs have been re-engineered with just the right amount of additional stretch to increase mobility while maintaining their signature fit,” read a Levi’s issued trend alert that accompanied the announcement of its updated 2012 commuter series.

Highlights include a classic jean jacket (below) that’s bolstered with gusseted shoulders for increased mobility, and antimicrobial protection to help fight odor. And we all know that looking good — and smelling good — is important whether you’re at the office or the pub.

What do you wear on your bike commute?

—Jason Sumner, Bicycling Reporter

Photos courtesy of Outlier, Rapha, Levi’s

Are you getting your recommended daily allowance of core exercise? These five simple medicine ball exercises are just what the doctor ordered. Follow the prescriptions and dosages carefully and you will be well on your way to curing the running blues.  

Note: For beginners, start with a basketball before moving up to a medicine ball.  

Prescription #1: CHOPS

Stand with your right foot back, left foot forward, and a slight bend in your front leg. Hold the medicine ball straight out from your body. Bring the ball up above your right shoulder. Then, using a chopping motion (like you’re swinging an ax). Go from the upper right across the front of your body to the lower left. This should be a controlled motion.

Dosage:  Do 10 chops (down and back up is 1 rep) then repeat on the opposite side with your left foot back and right foot forward.

Prescription #2: MEDICINE BALL PUSH-UPS

In a push-up position with your left hand on ground and your right hand on the ball, do a push-up.  Once you are back at the top, roll the med ball to your left hand. Focus on keeping your hips level to the ground; do not allow them to dip when you switch hands. With your left hand on the ball and your right hand on ground, do another push-up. 

Dosage:  Repeat this for a total of 10 (5 on each side). As you get stronger you can increase your reps. If you have trouble with a regular push-up position you can do the push-ups on your knees.

Prescription #3: MEDICINE BALL CIRCLES

Hold the medicine ball above your head, with your feet shoulder-width apart. Rotate your body in a large circle. Imagine making a complete circle around your body (head to toe) with a slight bend in your knees, but keeping elbows straight. It should take you about 3 seconds for one full rotation.

Dosage: Do 10 large circles to the left, then 10 to the right.

Prescription #4: 4-MINUTE MEDICINE BALL CORE DRILL

(One of Kara Goucher’s favorites)

Lay on your back with your knees bent at 90 degrees. With the medicine ball between your knees, hold a crunch position for 30 seconds. At 30 seconds, flip over into a forearm plank position, keeping body “tight” and straight (don’t let your hips drop). Hold for 30 seconds. Flip back over and repeat.

Dosage: Do this four times to get a total of four minutes. As you get stronger you can increase to six minutes.

Prescription #5: SIDE-TO-SIDE QUICK ROTATIONS

With your feet shoulder-width apart, hold the medicine ball just below your chest and about six inches away from your body. Rotate to the right, then to the left. One side-to-side rotation should take about one second.  

Dosage: Do 30 seconds or a total of 30 side-to-side rotations. 

For best results, add these core exercises into your workout routine three times a week.

Side effects may include: better-looking abs, faster times, improved posture, Enhanced mood and body image, loose-fitting clothing, and jealous looks from runners in your age group.

—Adam Goucher & Tim Catalano, Running Bloggers

Photos courtesy of Tim Catalano and Adam Goucher

The other day I was traveling and was thinking about everything I have learned over the last 14 years and decided to start writing down some of the most important lessons I have learned over the years.  So here are the highlights of my list; I’d love to see what you guys have learned as well.  Every day I continue to learn and to grow.  I hope this list helps make my ceiling someone else’s floor:

1. That “you only get out of it what you put into it” is only true to a certain extent.

2. That Jesus is the prize.

3. That the way to live out my dreams is to focus more on the dream giver than the dream.

4. That my failures are essential to my success. If I want to double my success then I have to double my rate of failure. Don’t take failures personally.

5.  Rest is the secret. Only those who are truly confident are able to rest the optimal amount. Err on the side of resting too much.

6.  Wearing a pair of running shoes through to the sole is not a badge of honor; it’s a injury waiting to happen.

7. Most of the time, formulas don’t work.

8. What worked for me in training at one point in my career will not always work. I am dynamic so I can’t just repeat the same workouts and expect the same results.

9.  Oakley sunglasses aren’t just for looks; they actually help you run faster.

10. I have nothing to prove. My worth as a person is not tied to my race results. I am special because God created me that way.

11.  Listen to God; He wants to be a part of the process.

12.  The best way to run fast is to be completely you on the race course. Don’t worry what everyone is doing around you, just be completely you.

13.  Muscle Milk in pancakes is amazing.

14.  Not all injuries get better with time off.

15.  Eat as close to how God made it as possible…and eat more sweet potatoes.

16.  Everyone is an experiment of one so I can’t just copy what someone else has done. However, I can always learn principles from others.

Running is a mix of art and science. But mostly art.

—Ryan Hall, Record-breaking marathoner

Can you hear that? It’s the sound of millions of people in a mad dash to grab everything from their misplaced running shoes, bike, and pool pass to their dust-covered dumbbells and yoga mat, all in a desperate attempt to lose whatever extra weight winter may have left behind.

A few top trainers that I’ve worked with over the years call it the “six-week scramble,”, which starts the moment they see new clients storm into their gym after realizing they only have six weeks to get into what they expect to be the best shape of their lives before a big event or vacation. Seasoned athletes already know how unrealistic that is, especially when it takes, for example, advanced runners an average of 16 weeks to prepare for a marathon.

But what makes most trainers nervous about the six-week scramble isn’t just that many people set unrealistic weight-loss goals for themselves. It’s that they tend to push their bodies too hard to defy the odds, making them more likely to overdo things and injure themselves.

Even if that’s not you, trainers still agree that intermediate and advanced athletes are equally susceptible to letting little mistakes creep into their routine — mistakes that can undermine their workouts.

MISTAKE #1: BAD FORM

Any time you’re eager to achieve faster results, you’re more likely to cheat — whether you’re conscious of it or not. If you strength train, that might mean using more weight than you’re ready to handle, or, altering your posture to make a move easier to perform (so you can do it for a longer period of time and feel you’re reaping more rewards). That same mistake can apply to anything — from yoga and Spin class to jumping rope and even running on a treadmill.

The problem: Not using proper form diminishes your results by cheating certain muscles out of a great workout while placing unnecessary stress on other parts of your body — setting you up to get hurt.

SOLUTION: DO A 360 SURVEY

Even if you can exercise in front of a mirror, you’re only seeing one angle of yourself, which means your arms, knees, feet, lower back, and shoulders may each be out of alignment. Instead of trusting what you see, record yourself from a different angle each set — front, side, back, and even down when possible — to reveal where you may be sacrificing your form. Pay attention to the very last reps of each set or the very end of your run, ride, etc. — that’s where you’ll be most likely to break form and cause your body undue stress.

TIP: Many of the hardcore athletes I interview love the Joby GorillaMobile tripod because it winds around poles, a weight rack, and, on top of gym equipment like a spider (so you can take clips of yourself from practically any angle.) Plus, it’s one of the few tripods out there that let you clip a cellphone to it, which makes it more convenient than lugging around your digital camera.

MISTAKE #2: ALWAYS EXPECTING IMPROVEMENT

The math seems simple enough. The more you exercise, the fitter you’ll be. But that doesn’t mean that every day you’ll eke out a little more results from your workout than the day before. Expecting that kind of improvement each and every day may cause you to push yourself harder on days when your body needs a break.

SOLUTION: WATCH FOR OUTSIDE INTERFERENCE

As you track your workout progress, make a point to also track any dietary changes, irregular sleeping patterns, and any other day-to-day issues that may play a part in affecting your exercise performance. Monitoring all of these things may explain why some of your workouts are better than others, so you don’t push yourself harder than necessary. Keeping track doesn’t have to be overwhelming — just use this easy checklist at the end of the day.

•  Has your day been relatively stress-free?
•  Did you get at least 7 to 8 hours of sleep?
•  Did you drink at least 64 ounces of water?
•  Did you spend any time relaxing or having fun?
•  Did you eat at least 5 servings of fruits or vegetables?
•  Did you eat at least 8 ounces of protein (fish, chicken or lean meat)?
•  Did you abstain from drinking alcohol?
•  Was the weather nice outside?

Give yourself one point for every “yes”, then write the total (a maximum of 8) alongside your workout results for the day. You’ll eventually start to see a pattern between how your 30- to 60-minute workout may be affected by how you’re spending the rest of your day. That know-how can help you figure out which days you may want to give yourself more slack — and which days you may want to really challenge yourself. 

MISTAKE #3: TOO MUCH OF A GOOD THING

Many people that desperately jump back into exercise tend to race towards the exercises their body responds to the best for fast results, instead of creating a balanced workout that works their muscles evenly. For men, that usually means overworking their chest and biceps, while women tend to overdo squats and lunges. This can cause certain muscles to overdevelop, tighten, and eventually pull your body — especially your shoulders, spine, and knees — out of alignment. Low back pain, runners’ knee, and Achilles tendinitis are just three of the most common injuries caused by muscle imbalance that can stop you in your tracks before reaching your goals.

SOLUTION: USE THE ‘ONE-FOR-ONE’ RULE

The hard-and-fast way to determine your odds of injuring yourself (although it’s not an exact science) is simply to write out each exercise in your routine on a sheet of paper. Next, draw a line from each exercise you like to do to another exercise that works the muscles behind (or in front) of it. For example:

•    For every chest exercise, there should be an upper back move
•      For every ab exercise, there should be a lower back move
•      For every biceps exercise, there should be a triceps move
•      For every quadriceps exercise, there should be a hamstrings move

If you find yourself with a sheet of paper with a lot of connecting loops, you’re probably doing just fine. But if you have three or more moves that you can’t seem to connect with any other exercise, you’ll probably pushing those muscles too hard, or, need to add a few exercises to strengthen the muscles directly behind them.

What’s your summer fitness goal? Have you ever overdone your workouts - if so, what happened?

—Myatt Murphy, Fitness Blogger

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.

The seventh running of the Amgen Tour of California wrapped up Sunday at L.A. Live in downtown Los Angeles, with Slovak sensation Peter Sagan taking yet another stage win, while Robert Gesink finished comfortably in the main field to secure the race’s overall crown for what the Dutchman called the most significant win of his young career.

During the event’s eight days of racing, American cycling fans witnessed a dramatically exciting affair that climaxed with the penultimate stage, Saturday’s brutal trip up Mt. Baldy. It was there, on a road so steep some cars literally struggled to get up it, that Gesink shown brightest among a peloton that started with 128 riders. Bolstered by the capable aid of his Rabobank teammates, the lithe climbing specialist reeled in a slew of early race escapees, then charged across the finish line first, winning the stage and taking control of the race leader’s yellow jersey.

Afterwards, Gesink was visibly emotional as the weight of the accomplishment set in. It was a fantastic comeback story for a rider (and new dad) who during the previous two years lost his father to a freak cycling accident, and then had to deal with his own tragedy when a training crash left Gesink with a badly broken leg. As recently as January, Gesink was still in the throes of a difficult rehabilitation, having to re-teach his atrophied muscles how to walk again — let alone pedal away from the world’s top cyclists.

Amazingly, four months later, he was on top of the cycling world, winning America’s most prestigious bike race, and earning himself a prominent place on the favorite’s list for July’s Tour de France. The later point was further enhanced by Gesink’s performance in the Stage 5 time trial, a discipline that features prominently at this year’s Tour, and will surely go a long way to deciding the winner of the final yellow jersey in Paris.

Gesink finished just 39 seconds behind stage winner – and time trial specialist – Dave Zabriskie that day, then defrocked the American of his leader’s jersey two days later. If the Rabobank rider can put together a similar performance at the Tour de France, reigning TdF champion Cadel Evans could be in trouble.

Here are some other notable takeaways from this year’s Amgen Tour of California:

PETER SAGAN IS A STAR – NOW: The 22-year-old won five of the race’s eight stages, showing a diversity of sprinting skills that will serve him well as he chases the coveted Green Jersey at Tour de France. The favorite for that title will be the indomitable sprinter extraordinaire Mark Cavendish, but witnessing this week’s Sagan Show, the Manx Missile knows it’s going to be a fight.

CHRIS HORNER IS A FIGHTER: Though the Innovation for Endurance contributor came up short is his title defense, the RadioShack-Nissan-Trek star didn’t go down without showing amazing resolve. After laying an egg in the time trial, Horner attempted cycling’s version of a Hail Mary, attacking from way out on Stage 7, never giving up on his hopes to win the overall title. Some pundits argued that Horner would have been better off just going for a stage win that day, but by making his all-or-nothing bid, Horner solidified his stature as the people’s choice.

GARMIN-BARRACUDA - BRIDESMAIDS AGAIN: The Boulder, Colorado-based outfit is arguably the most popular cycling team in America, but they’d almost surely trade a few fans for a big win. Yes, they’ve had their share of significant days, winning multiple team time trials and the best team prize at last year’s Tour de France. But their record in California now includes three second-place finishes for Dave Zabriskie and two third-place efforts for Tom Danielson.

Team GM Jonathan Vaughters summed it up succinctly after his team failed to defend the Yellow Jersey on Saturday, writing on his Twitter feed, “Very frustrating day for us. Lots of coulda/shoulda…” Garmin still has a chance to score a major prize at the ongoing Tour of Italy (Giro d’Italia), where Canadian Ryder Hesjedal is currently second overall. But Hesjedal lost time and the leader’s jersey on Sunday, making it a tough weekend on both sides of the Atlantic for the Argyle Armada.

FITS AND STARTS FOR AMERICA’S YOUTH MOVEMENT: Many thought one of the U.S. cycling’s young guns, specifically Tejay van Garderen or Andrew Talansky, would rise up and walk away with this year’s California crown. But both riders faltered under the pressure of Gesink’s blistering race-winning pace. However, there was a new name added to the mix – Joe Dombrowski. The twig-thin 20-year-old from Virginia finished the Tour’s most menacing day just 18 seconds behind Gesink, announcing to the cycling world that he’ll someday be a force on the biggest mountains of Europe.

LONDON CALLING: Final selection for the men’s U.S. Olympic cycling team is still almost a month away, but Dave Zabriskie made a compelling case for the squad’s lone spot in the time trial race. Zabriskie was the convincing winner of the California TT, and is the obvious choice to chase gold in London.

What did you think of the 2012 Tour of California? Who will you be watching this summer at the Tour de France, the London Olympics, and at the U.S. Pro Cycling Challenge?

—Jason Sumner, Bicycling Reporter

Photo: RadioShack Nissan Trek cyclists in Stage 7 of the 2012 Tour of California

Some 128 riders will toe the startline when the seventh running of the Amgen Tour of California professional cycling race starts this Sunday in Santa Rosa. Each will have their own objectives for the ensuing eight days of racing that will cover 733.5 miles on a southerly trip through the Golden State. But within this international peloton that includes riders from 21 countries and five continents, there are a few who deserve a little extra attention. Here’s your cheat sheet on the top riders to watch and why.

Chris Horner – RadioShack-Nissan-Trek: The Golden State native and reigning Tour of California champion is on the short list of favorites for this year’s race. But to pull off the repeat, Horner will likely have to come from behind during the event’s toughest day. Expect the 40-year-old RadioShack-Nissan-Trek rider to lose time to his key rivals in the stage 5 time trial, meaning he’ll have to be at his best during the race-deciding 78.3-mile stage from Ontario to the summit of precipitously steep Mt. Baldy.

Tejay Van Garderen – BMC Racing Team: Among a highly promising group of young American pros, it would surprise no one if the 23-year-old Van Garderen had a breakout ride and won the race. The native of Montana came close to that Eureka moment last year, finishing third in Colorado’s USA Pro Cycling Challenge and fifth at the Tour of California. Like Horner, Van Garderen is both a capable time trialist and exceptional climber. The BMC rider, who was fifth earlier this season in the prestigious Paris-Nice stage race in France, will also benefit from the expert support of veteran teammate and fellow American George Hincapie.

Tom Danielson – Garmin-Barracuda: One of the world’s best pure climbers as witnessed by his ninth place finish in last year’s Tour de France, the 34-year-old from Boulder, Colorado, is a threat in any race with big mountain climbs. But after a breakout victory at the 2005 Tour de Georgia earned him the moniker of “next great American cyclist,” Danielson has struggled to live up to the hype and actually win big races. He’ll have to buck that trend if he wants to exceed his third place finish at last year’s Tour of California.  

Andrew Talansky – Garmin-Barracuda: Another member of American cycling’s Generation Next, the 23-year-old from Banner Elk, North Carolina, had the breakout ride of his career earlier in the season, placing second at the testing Tour of Romandie. In California, Talansky will share team leadership roles with Danielson, giving the Garmin squad a lethal one-two punch that could be a difference maker.

Levi Leipheimer – Omega Pharma-QuickStep: After being struck by a car during a training ride earlier in the season, there’s still some doubt whether the three-time Tour of California champion will even start this year’s race. But the guess here is that despite suffering a broken leg in the accident, there’s no way he’ll sit out an event that kicks off in his hometown of Santa Rosa. As for his chances at overall title No. 4, it’s unlikely the former Innovation for Endurance contributor will have regained enough form to compete at the highest level.

Rory Sutherland – UnitedHealthcare: The Tour of California includes six teams that race primarily in North America, cycling’s equivalent of triple A baseball. Expectedly few of those team’s riders hold out much hope of competing for the overall crown against the major leaguers from the European peloton. The lone exception could be UnitedHealthcare’s Sutherland, who was seventh overall in 2011, and has been training hard in California during the lead-up to the race.

Tom Boonen – Omega Pharma-QuickStep: Imagine Kobe Bryant or LeBron James showing up for a hoops tournament in Belgium, and you get some idea of how big a deal it is for Tom Boonen (above) to be racing bikes in California. “Tornado Tom” is by far the biggest sports star in his native Belgium, a stature further bolstered this spring with his conquest of both the Tour of Flanders and Paris-Roubaix, the world’s two toughest one-day races. There are too many big climbs in California for big Tom to win the overall, but the former Tour de France green jersey winner will be in the hunt for victory in any stage that ends in a sprint — and will be a crowd favorite wherever he goes.

Peter Sagan – Liquigas-Cannondale: Like Boonen, Sagan is not built to win overall stage races. But the 22-year-old Slovakian sprinter nicknamed “Terminator” is one of the sport’s rising stars, already owning three Tour of California stage wins. Expect Sagan to add to that tally this year.  

And the winner is… Following a spring campaign where he served primarily in a support role, Chris Horner is coming off a solid at-home training block, and now gets to ride for himself as RadioShack-Nissan-Trek’s team leader. We’re obviously big fans of Horner here at Innovation for Endurance, but the cagey veteran is also one of the sport’s smartest riders, and that’s why he’ll win his second straight Tour of California title. Look for Horner to hold his ground in the stage 5 time trial, then take time on his rivals during the ensuing pair of big climbing stages. And with the overall win, Horner will make a strong case for a place on this summer’s U.S. Olympic team, an honor he’s long overdue.

—Jason Sumner, Bicycling Reporter

Photos by Getty Images

I have a confession to make. Even though I’ve written about exercise for nearly 20 years and valiantly practiced what I’ve preached, I’m really no different than you are.

I have a love-hate relationship with exercise—meaning, I love the results when I do it regularly, but I often hate having to exercise to achieve those results. It’s a situation that only gets worse as the warmer weather creates a thousand new distractions bent on pushing me off-course. If that’s you as well, then know this: You can easily avoid every possible fitness pitfall this summer by having a few innovative ideas in your arsenal.

For example, one of the most common excuses I hear is, “I don’t have enough time.” Can’t do your usual 30 minutes of cardio? Then just break it up into two smaller sessions of 15 minutes—or even three, 10-minute sessions—and do them whenever it’s convenient. You’ll still burn the same number of total calories, but better yet, you’ll elevate your metabolism two or three times instead of once. Since your body burns calories at a faster rate for an additional hour after intense exercise, you’ll get that extra calorie after-burn several times instead of once.

If weight training’s more your thing, then just do one set of each exercise in your routine instead of the typical two or three sets—research has shown that one set is actually 90% as effective at building muscle as three sets. Then, reduce the time you wait between sets to one minute or less. Unless your goal is strictly to build strength, the fuel muscles use for anaerobic activity—called creatine phosphate—returns within 30 to 60 seconds after you lift. Applying both of these techniques can turn a 30-minute weight training routine into an equally effective one you can do in less than 10 minutes.

Here’s another classic summer stumbling block: “I don’t have easy access to exercise equipment or a gym.” Even if you’re away on vacation in the most remote locale, you always have the tools to pull off four of the top 10 most effective exercises for building muscle and burning calories: squats and lunges for your lower body, push-ups for your upper body and skipping rope, which burns over 800 calories an hour! Not coordinated enough to skip? Then just mimic the movements minus the rope—you’ll still burn roughly the same amount of calories.

Here’s my biggest excuse: “I want to have fun outside, not exercise.” That’s when I remind myself that there are countless ways to turn leisure time into exercise. Everything from chasing your kids around to playing with your dog can be a workout, so long as you perform the activity at a pace that’s challenging to your current fitness level. Best rule of thumb: If you can talk while doing it, but you wouldn’t be able to sing, your pulse is most likely right between 60 and 80% of your maximum heart rate (MHR)—the ideal spot for burning fat.

If you have a favorite innovation that helps you stay on top of exercise, then I’d love to hear about it, so do us a favor and post it here. Who knows? You may find out that you’re not alone dealing with a certain problem, but more important, you may give someone else the solution they’ve been desperately looking for to stay in shape.

—Myatt Murphy, Fitness Blogger

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.