Innovation for Endurance

Sea Otter Classic Highlights Latest Cycling Products

jasonsumnerife — Tue, 23 Apr 2013 11:44:22 -0700

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

How to Choose a Good Running Coach

myattmurphyife — Mon, 22 Apr 2013 13:58:00 -0700

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.

The Best Ways to Recover from a Marathon

shalaneflanaganife — Thu, 18 Apr 2013 15:28:27 -0700

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

Circular Reading: Three Biking Books to Get Now

jasonsumnerife — Tue, 16 Apr 2013 16:45:51 -0700

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

What's the Ideal Time to Work Out?

myattmurphyife — Tue, 16 Apr 2013 15:33:31 -0700

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.

It's Taper Time, Baby!

shalaneflanaganife — Fri, 12 Apr 2013 09:35:00 -0700

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

10 Things I Hate About Cycling

jasonsumnerife — Thu, 04 Apr 2013 12:06:00 -0700

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

Photo courtesy of Jason Sumner

3 Bike Helmets for the Not-Shy

jasonsumnerife — Fri, 13 Jul 2012 11:49:52 -0700

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

What is a "Perfect Day of Eating"?

myattmurphyife — Thu, 05 Jul 2012 15:06:00 -0700

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.

Is your mind keeping you from being a better runner?

adamgoucherife — Wed, 04 Jul 2012 10:00:26 -0700

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.

The Wheel Deal: RadioShack-Nissan-Trek’s Rolling Arsenal

jasonsumnerife — Fri, 29 Jun 2012 12:52:00 -0700

If you thought NASCAR stars Dale Earnhardt Jr. and Jimmy Johnson were the only professional athletes with lots of wheel choices, think again. When Chris Horner, Fabian Cancellara, and the rest of the RadioShack-Nissan-Trek team line up for the 2012 Tour de France, they’ll have no less than five different Bontrager wheelsets to choose from as they commence the arduous three-week journey toward the final finish line in Paris.

“Each different wheelset is specifically geared to certain conditions, be it a flat or hilly stage profile, or different weather, be it calm or super-windy,” explained Trek/Bontrager media relations liaison Eric Bjorling. “Every rider will have a least five sets of wheels available to them. Each is primarily differentiated by the depth of the rim, starting at 35mm and going all the way up to a full disc wheel.”

That full disc is perhaps the most unique option, and is specifically geared toward the three time trial stages where maximum aerodynamics and speed are paramount to success. Look for the full disc Bontrager wheels to be mated with Trek’s lightning-fast Speed Concept time trial bike (pictured below), a highly-engineered machine that borrows from the automotive racing world, utilizing a concept known as kammtail, where low weight and aerodynamic efficiency are maximized.

The front end of the Speed Concept bike is likely to be occupied by Bontrager’s 90-millimeter offering, which like the full disc is designed to slice through the wind as efficiently as possible. This is in part achieved via what Trek engineers have dubbed dual-directional design, where the leading and trailing edges of the rim share a similar bulbous design.

This differs from most aero wheels (see diagrams below), which only reduce drag at the front of the wheel. By utilizing this innovative D3 profile, the Bontrager wheels reduce drag at both the front tire-leading side, and the rear rim-leading side. Translation: increased speed and better handling, especially in sketchy crosswind situations.

On big climbing stages, weight becomes the primary driver of wheel choice. Expect most riders to opt for the low-profile carbon fiber Bontrager Aeolus 3 with its 35mm deep rim and ultra-light weight (just 1,180 grams for the set, pictured below). When you run shallower wheels, you reduce weight, decrease the watts required to climb, improve acceleration out of corners, and improve handling on windy days.

On mellower days, most riders will switch to either the Aeolus 5 (pictured below) or Aeolus 7, as both wheelsets are more aerodynamically efficient on the flats and medium rollers. “Here’s where wind conditions will play a big factor,” added Bjorling. “If it’s a calm day, then look for riders to choose the deeper rim depth, but if it’s blowing hard those wheels can be harder to control, so a lot of guys will step down to the 5’s or the 3’s.”

Rider size also plays a role in wheel choice, adds Bjorling. “Bigger guys like Cancellara can more easily handle the larger wheels, where the small climbers will have a tougher time. The goal as the team’s wheel supplier is to make sure they have every option possible. That way they can just worry about riding their bike.”

COME BACK TO INNOVATION FOR ENDURANCE DAILY FOR UPDATES FROM THE TOUR DE FRANCE THROUGH JULY 22!

—Jason Sumner, Bicycling Reporter

Photos courtesy Bontrager

Three Tips to Improve Your Finishing Kick

adamgoucherife — Sat, 23 Jun 2012 08:38:12 -0700

It’s the final 400 meters in the biggest race of the year. You can see the finish line ahead and the clock counting away the seconds. Your personal best time is within reach, but you’ll need to dig deep, ignore the searing pain in your quadriceps, and commit to one last surge. Your arms feel numb and heavy as you gulp for air in rapid breaths. The clock will not slow down. Will you?

At first glance, you might think you need superhuman courage to mount a strong finishing kick when faced with these painful barriers. But how a runner reacts in moments like these has more to do with experience than with courage.

The more familiar you become with the sensations of extreme exertion that come in the final parts of a race, the less scary they become. You must practice this feeling well before race day if you are going to perform at your highest level when it matters most.

Here are three tips to help you develop a winning kick:

1. Select a specific distance: The type of exertion it takes to run the last 200 meters of an 800-meter race is very different than the last mile of a marathon. Select a specific race and the length of the kick you are trying to develop.

2. Simulate the finish: You do not need to run the entire race distance to simulate what it will feel like during the finishing kick. Run a shorter distance at a faster pace to simulate the fatigue you will have when it is time to kick. Then, focus on running hard to the end. For an 800-meter race, this might mean running an all-out 400 meters and then pushing through the last 200. To practice the last mile of a 10K, run 3 miles at 20 seconds per mile faster than your 10K pace, followed by a hard mile.

3. Reflect and repeat: While the memory of the workout is fresh, reflect on your finishing effort. What did it feel like? How long did it take to recover? What did you learn about yourself and what you can handle? Could you go even harder next time? If time allows before your big race, schedule two or three of these sessions to really improve your performance.

Here is a real example of the above tips:

Olympian Kara Goucher’s coach wanted her to practice the pace and exertion it will take to contend over the last four miles in the Olympic Marathon next month in London. Last week, at the U.S. Half Marathon Championships in Duluth, Minnesota, Kara ran the first 9 miles at a quick pace but waited until the 9-mile mark to really push hard. Her 2 miles, from 9 to 11, averaged 5:15 per mile and she ran her last 2 miles with an average 5:08. Her simulated finish gave her confidence in her ability to compete in the last stages of the race. Her reflection? She can go even harder!

Consider this new scenario, once you’ve practiced your finishing kick:

There are 200 meters to go now as the relentless clock continues to count down the time between you and that new PR. But you are equally relentless; you have been here before. You have practiced for this moment. You are not afraid. You burst across the line and stumble around on wobbly legs. The new PR feels great but knowing you had the courage and strength to finish that fast feels even better.

What innovations and improvements to your training have helped you reach a new PR?

—Adam Goucher and Tim Catalano, 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.

Want to play like LeBron? Trying sleeping like he does.

myattmurphyife — Wed, 20 Jun 2012 14:45:00 -0700

According to ESPN.com, elite athletes, including Roger Federer, Venus Williams, Maria Sharapova, LeBron James, Usain Bolt and Steve Nash have said they get between 10 and 12 hours of sleep every day. Compare that to what the average person gets (around seven hours) and it looks like the world’s most physically gifted athletes are also the sleepiest!

If hearing that your favorite athlete snoozes more than usual seems perfectly logical to you, then we don’t blame you. After all, the physical demands pro athletes ask of their bodies on a regular basis must obviously take their toll. But the truth is, all that extra slumber may be the reason they’re at the top of their game in the first place.

What the pros know is that it’s only during sleep that your immune system really gets enough of a break to heal itself. In fact, studies have suggested that sleep deprivation can affect every aspect of how the body functions, from memorization and logical reasoning to neuron repair and muscular development.

Being sleep-deprived also raises adrenaline levels, which increases your tendency to store excess body fat, while simultaneously placing your body in a higher catabolic state. It’s that state that causes your body to feast on more muscle for energy instead of body fat, which can make you lose muscle and overall strength. That means that no matter what your sport or favorite activity, lack of sleep is sure to minimize your results.

Nowadays, there are many different ways to gauge how much sleep you need, from simply paying attention to how you feel and perform during the day, to shelling out a few bucks for some of the innovative gadgets out there that can monitor your ZZZ’s for you.

If you’re on a budget, then listening to your body’s warning signs is one way to measure your sleep needs. For example, if you yawn frequently, have a tendency to be unreasonably irritable with people, or seem to have difficulty concentrating or remembering information, these can all be signs that you’re sleep-deprived and need more shut-eye.

Those serious about their sleep sometimes invest in monitoring systems that track the quality and amount of sleep. Two of the most popular are the Zeo Personal Sleep Manager (which records information from a band worn around your head) and the SleepTracker Pro Sleep Monitoring Watch (which monitors your movements through a wristband).

If sleeping with things attached to your body isn’t your thing, the most recent innovation to hit the market is Gear4’s Renew SleepClock (pictured below).

Instead of wearing something to bed, the device sits by your bedside and uses a sensor to monitor micro movements, including changes in your breathing, to accurately record your sleep behavior. It even lets you play music to help fall asleep, then senses when you drift off, then automatically lowers the music slowly so you don’t wake up.

No matter how you determine whether you could use more high-quality shut-eye, there are a few tactics that can help you fall asleep faster and experience a higher quality of sleep, such as:

Avoid caffeinated substances (coffee, chocolate, soft drinks, teas, diet drugs and certain pain relievers that contain caffeine, such as Excedrin or Motrin) for at least six hours before bedtime.
Stay away from alcohol and nicotine for at least two hours before bedtime. Drinking may make you sleepier, but alcohol actually prevents REM sleep, making whatever shut-eye you do get far less effective to your body.
Exercise for at least 20 to 30 minutes a day to promote sleep, but avoid it for at least 4 to 6 hours before bedtime. Elevating your heart rate may keep you too alert to pass out when you need to.
Sleep only when sleepy. If you can’t fall asleep within 20 minutes, get up and do something dull until you feel sleepy but avoid the TV, computer, tablet, or your smart phone. Exposing yourself to bright light will only tell your brain to stay awake.

So we’re dying to know where you fall in: Are you a seven-hour sleeper, or, do you fall into the same half-day, 12-hour snooze cycle that some pro athletes adhere to? And do you feel a major difference when you train if you sleep less than usual?

—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.

What you don't know about testosterone could fill a book

myattmurphyife — Fri, 15 Jun 2012 13:11:12 -0700

Myatt Murphy is Innovation for Endurance’s Fitness Reporter, and also the author of a number of books about fitness and health. His newest book, Testosterone Transformation, is just out, so we asked Myatt to answer a few questions for us about this complex hormone and its link to men’s fitness and health.

Innovation for Endurance: Why do a book about testosterone?

Myatt Murphy: Well, the original reason that I wrote Testosterone Transformation was initially because testosterone has become such a buzzword with men today, especially among older men that are finally beginning to realize its importance.

IFE: Can you explain what makes it so important?

MM: Oh, there are many reasons. Testosterone is one of your body’s top androgens (otherwise known as male sex hormones) and it plays a part in everything from controlling how much body fat you store to how much overall energy you have throughout the day.

But its most notable job is building lean muscle tissue by allowing your body to increase protein synthesis — the method by which your body repairs and grows muscle tissue after exercise. The hormone also decreases the muscle protein breakdown that occurs when your body cannibalizes your muscles and organs for protein it can convert into amino acids to use as a source of energy.

What I set out to do is write a book about how to naturally boost the hormone through diet, exercise, and other smart lifestyle changes. But what I also discovered along the way was how everything that a man does throughout the day — from what he eats and how often he sleeps to the types of activities and exercises he chooses to do — can have either a positive or negative effect on how much or how little testosterone their body produces.

IFE: Can you give us some examples?

MM: Certainly. Even seemingly immaterial things that a man does, or, exposes himself to during the course of an average day — from rooting for the wrong sports team to reaching for the wrong kind of soap — can play a crucial role in reducing the volume of testosterone that should be surging throughout his body.

For example, some soaps and personal care products contain an additive called triclocarban (TCC), an antimicrobial ingredient that can cause health problems by interfering with your body’s hormone processes. Another popular additive that may affect a man’s T-levels is lavender or tea tree oil — a common ingredient commonly found in many shampoos, soaps, and lotions — which can cause hormonal imbalance that boosts estrogen and lowers testosterone in men.

Another testosterone-lowering culprit is a tiny chemical called bisphenol A (BPA) — commonly used in many food and drink containers and products, such as refillable drinks containers and plastic eating utensils. One of the reasons BPA is so harmful is that it’s an endocrine disruptor that mimics your body’s hormones, which can interfere with the release of your body’s own endogenous hormones — including testosterone production.

Even certain insecticides (like carbaryl and chlorpyrifos, found in household items such as tick-and-flea powder and lawn treatments), fungicides, and other industrial chemicals (known as phthalates) that are used to make the plastics in your modern-day life more pliable, can all lower your T-levels. That means a guy may not have to look any farther than his garage — the manliest of places — to discover what could be lowering his testosterone levels.

IFE: Your book includes a 12-week program that will help men shed fat and increase muscle size. What’s the link there to testosterone and how do you tap into it to reach these two big goals that many men have?

MM: Well, when it comes to why shedding fat is important, research has shown that a man’s waist circumference is the single strongest predictor of low testosterone. It’s a predictor that’s even more accurate than looking at a man’s overall health or his age in determining how much or how little testosterone a man has in his system. In fact, research has shown that just a four to five percent increase in a man’s BMI (body mass index) — a weight gain of roughly 30 pounds for an average-sized man — has been proven to cause a decline in his T-levels that’s around the equivalent of aging a full 10 years! That’s why dropping any excess body fat — especially around your waistline — is crucial for preserving your T-levels.

Building more muscle is equally important. Not only are certain types of multi-joint, heavy weightload exercises effective at causing your body to release more testosterone, but after age 30, studies have shown that a man begins to lose an average of 10 to 16 ounces of lean muscle each year. In addition, a man’s metabolism also begins to slow down, causing his body to gain one pound of fat each year as well.

It’s an ounce-for-ounce, pound-for-pound metabolic remodeling that most men never see coming. Since they always seem to weigh the same, they never notice that behind the scenes, they are saying goodbye to what they want to keep (muscle) and hello to what they want to lose — excess body fat that’s set on sending their T-levels down even further than they already are.

IFE: What was the most surprising thing you learned in your research?

MM: There were so many, but one of the most interesting things I learned though the course of the book was how the belief that having more testosterone makes you more aggressive is a misconception. Despite testosterone’s bad-boy reputation, there’s actually no concrete evidence that the hormone elicits aggression or violent behaviors.

But perhaps the most shocking thing I discovered were the number of other positive effects testosterone had on men besides building muscle. Just a few perks of having more testosterone in your system that might surprise most people? It makes you less likely to get Alzheimer’s disease later in life, it can improve your vision, cognition, and neuromuscular coordination, and, it even has been shown to lower your risk of depression.

IFE: Any cool innovations related to testosterone that you can tell us about?

MM: Although many of the innovations related to testosterone are more related to how to train and what to eat, I’d say that one of the quirkiest lifestyle innovations I came across was to stop backing losers, such as a lousy sports team or a political candidate that doesn’t stand a chance, for example.

When researchers monitored the T-levels in men that voted during the 2008 Presidential election, those who voted for McCain and Barr experienced an immediate drop in testosterone after their candidates lost, versus those that voted for Obama — those men had T-levels that remained stable. Now I would never tell you to throw away your principles, political beliefs, and pride just to eke out more testosterone. But then again, if the main reason you always back the underdog in an unfair competition is because you feel a kinship with them, just remember that when they lose, your T-levels might lose too!

Light Your Fuse! Little Things That Make a Big Difference In Your Running

adamgoucherife — Thu, 14 Jun 2012 15:30:40 -0700

Dynamite sits quietly until it meets a match. Lighting the fuse is a little thing that releases the explosive potential hidden inside the dynamite. Sometimes little things can make a big difference.

How do you light the fuse in your running? Can doing a few little things release an explosion of potential hiding inside of you? Try adding a few of our favorite “little things” to your running this week. You will be surprised at the tremendous difference they can make.

Adam’s Five Favorite Little Things:

1. Get more sleep: Depending on your schedule, get to bed a half-hour early, or take a 45-minute nap after a hard workout.

2. Visualize your goals: On many runs your mind is free to wander. Use this time to see yourself running strong and achieving your goals.

3. Use power words: Pick a word like “Strong” or “Believe.” Practice saying this word in your mind during workouts when you need to pick up the pace. Use this same word during difficult moments in your race and feel the energy it brings.

4. Say your goals out loud: Tell everyone who cares (and even some people who don’t) what you are going to do in your next race. The more often you say it and the more people who know it, the more likely you are to accomplish it.

5. Drink a protein shake: After a hard workout or long run, drink a protein shake, or even some chocolate milk, to help speed up your recovery.

Tim’s Five Favorite Little Things:

1. Use positive self-talk: Constantly tell yourself, “I feel good. I am strong. I can do this.” Keep focused on positive thoughts and do not allow negative ones to enter your mind.

2. Enter a BIG race: Having a goal or something to train for gives a purpose to your training and a deadline to be in the best shape possible.

3. Get a GPS watch: Go for round numbers to increase your mileage. For example, if your GPS says you have run 8.6 miles when you finish your loop, run another .4 to make it an even 9 or even 1.4 to make it 10!

4. Smile when it hurts: The mind/body connection is very powerful. When a race or workout starts to get tough, let a genuine smile spread across your face. You will be amazed at how much better you feel.

5. Celebrate every victory: Whether it is a new PR, or just finishing the longest training run of the year, it is time to celebrate! Go out for your favorite dinner. Call your mom with the good news. Treat yourself to a new song on iTunes. Just do something to celebrate!

These are just a few of the little things we use to help light our fuse. Of course none of these are a substitute for normal training and hard work. The more miles and work you put into your training, the bigger explosion you will get when you light the fuse by adding the little things!

We also polled our Facebook fans, asking them: “What is the smallest thing you can do that can make the biggest difference in your running?” Here are just a few of their good suggestions:

Melissa Miller: Loosen my laces. No more shin splints.

Sabrina Ivory: I now drink chocolate milk after my long runs…..speeds up my recovery big time!

Nicole Rose Scott: Slowing down on my ‘easy’ runs.

John Ehntholt: Stopped comparing myself to others.

Jennifer Gatz: I embraced the pain of fatigue, learned how to push through.

Troy Vaupel: Compression socks, post-run.

Brett Grothouse: I’ve stopped training and started running. I’ve come to realize that race results don’t make nearly as much of a difference in my life as the things I learn about myself along the way.

Emily Kathleen: Running with a group instead of by myself has changed everything for me. It made me a better runner, but the therapeutic effect of talking, sharing, and being surrounded by like-minded friends makes me a better person.

Dave Sabol: Either moving to a more minimal/less drop shoe or being extremely disciplined about stretching every day, whether I run or not.

Melissa Rinchiuso: Signing up for more races, the more excited I get about upcoming events the more excited with running overall I am.

Larry Gonzales: Friended “Run The Edge” (This one is our favorite!)

Jose Renero: Double-knotting my shoelaces!

Marjolein Baas: Smile, and thank myself for running, since it makes me feel happy!

Annabelle Winters: Keep a record of my sleep and sleep an hour more per night…took a solid minute off my pace!

Andrea Kassai: Strengthening my core. Just spending 30 minutes a day, mostly doing planks, my running has changed a hundred percent.

Margaret Kaneko: Look straight ahead instead of looking down.

Anthony Romano: Slowed down when I am suppose to run slow.

Jon Ashworth: Rest and recovery!

Myrian Cavalli Fontan: Believe in myself!

Erin Elizabeth Miller: Run slower on long runs.

Cait Chock: Keeping up on when to update my running shoes and adding inserts.

Jeanette Lopatka: Took smaller strides—-like a marathon runner, as opposed to a sprinter stride.

Anna Souzis: Keep my shoulders relaxed. After running for a while, it doesn’t hurt as much if you keep them relaxed instead of letting them tense up.

Mollee Huisinga: Made goals.

Wendy Ricci: I finally believed I could.

What little changes have you made that have made a big difference in your running? Which of the suggestions above would you try?

—Tim Catalano & Adam Goucher, Running Reporters

Photos courtesy of the authors

A $70 Gadget That Could Change Everything

jasonsumnerife — Tue, 12 Jun 2012 15:56:00 -0700

The traditional computer mouse as we know it could be on the precipice of a colossal facelift. And if this soon-to-be-released device delivers as promised, it could change everything from how architects draw, to how gamers play, to how coaches analyze running gait or pedal stroke.

Meet the Leap Motion, a “natural interface device” that’s about the size of a pack of gum and sits on your desk in front of a laptop or desktop. Once integration software is uploaded, Leap allows your computer to read hand and finger gestures with a claimed 1/100 millimeter accuracy, or what the device’s creators claim is 200 times more sensitive than the Xbox Kinect or anything else currently on the market.

Now instead of using a mouse or track pad, the Leap allows users to control their computer in three dimensions using hand and finger movements or even handheld items like a pencil. “The Leap is a series of small camera sensors enclosed in a metal case slightly larger than a jump drive, with hard black plastic film on the top,” explains Michael Buckwald, co-founder and CEO of Leap Motion. “The device emits a stream of infrared light particles, which bounce off objects within the sensor zone. Revolutionary math algorithms analyze video footage of how the bouncing light interacts with hands and fingers to ‘sense’ it in

3-dimensional space.”

“The Leap software translates the light-bouncing data instantaneously, making it faster and more accurate than a mouse or touchscreen,” adds Buckwald. “It allows you to virtually reach into your computer and control it with natural hand and finger motions. The Leap is the world’s most accurate 3D motion control device. The Leap can fundamentally change the way people interact with their computers – and we see a lot of its primary use being in the everyday use of a laptop or desktop. But we’ve been blown away with the ideas developers have been submitting for applications –- and in the future Leap Motion’s 3D motion control technology could be in many different devices.”

Availability is set for sometime this coming winter and you can pre-order the device online for $70+ shipping. And while it all may sound a little too good to be true, there are a host of compelling YouTube videos (see below) that offer some pretty eye-popping demonstrations. The company’s in-house promotional video has already received over 5 million views.

As for applications to the health and fitness world, there’s nothing clear-cut yet. But consider the fact that it’s possible to network more than one Leap device to create a larger interaction area than the 8 cubic feet availed by one device. Now if you could create a way for the Leap to track other body parts, say feet, all of a sudden it might be possible to do finite analysis of someone’s running stride, or see if a person was efficiently pedaling on a stationary bike. Then adjustments could be made and further analyzed.

The Leap Motion is the brainchild of David Holz, who has consulted for NASA and was working on a Ph.D. in mathematics before leaving college to pursue the Leap Motion project full time. So far it looks like it was a smart move. The project has raised over $14 million in funding after having been vetted by a number of venture capital firms, not to mention the tech media (see videos below).

Leap is also trying to tap into the development community, and has plans to give away up to 20,000 development kits so programmers can start creating an ecosystem for the device. It’s not too different from the early days of smartphone app creation (and look where that has taken us).

Buckwald would not reveal what he’s seen so far from developers, but insisted it would provide as much wow factor as the Leap itself. “The developer response from around the world has been tremendous, with an incredible variety of amazing ideas,” he said. “Stay tuned for an update on this with more details soon.”

—Jason Sumner, Bicycling Reporter

Photos Courtesy of Leap Motion

If you're having difficulty entering the Innovation for Endurance sweepstakes

ryan-hall3 — Mon, 11 Jun 2012 09:53:00 -0700

UPDATED June 12, 2012

Welcome to the Innovation for Endurance (IFE) sweepstakes! Every week you have the chance to enter for a chance to win a weekly prize or our grand prize, an all-new Nissan car.

Recently, a few members of the IFE community have had trouble entering the sweeps, so we would like to try to trouble-shoot this issue:

Are you trying to enter the sweeps using a mobile device (smartphone) or tablet?

It’s not possible to enter the sweeps on a phone or tablet. Please try to enter on a desktop computer.

Are you trying to enter the sweeps using Google Chrome as your browser?

There is currently a Facebook bug related to Google Chrome that could be making it impossible for you to enter the sweeps. If you can, switch to using another browser, such as Safari, Firefox, or a later version of Internet Explorer.

If you’ve ruled out these situations as causing your problem, please continue trying to enter the sweepstakes. You can also send us a private message with more information about the error message you receive or other details that may help us replicate the problem with our technical team.

Please know that we take this problem very seriously and are doing everything we can to fix it. We know it can be frustrating and we appreciate your being part of the Nissan Innovation for Endurance community — we hope to be posting a solution to this problem very soon!

Thank you!

IFE Editors

For the official rules of the IFE sweepstakes, click here.

Could This Cuff Replace Your Coach?

myattmurphyife — Mon, 11 Jun 2012 08:33:52 -0700

There’s a really good reason why coaches, trainers, and exercise physiologists all stress doing any exercise or activity with perfect form: Keeping your body in the right alignment allows it to work at its greatest potential by utilizing your muscles in the most efficient manner.

For athletes, it’s maintaining perfect form that many times offers them an edge over their competitors, helping to add an inch or two per stride or stroke, so they’re able to run, cycle, or swim further or faster putting in the same amount of effort. It’s also the best way to minimize wear and tear on your joints and tendons, as well as reduce your risk of injury.

What sounds like a win-win isn’t always easy to do, though, especially if you’re not always sure what’s considered perfect form, or, you can’t see yourself from every angle as you exercise. But hiring a personal trainer to tell you the right way to work out may become a thing of the past, thanks to the ingenuity of several engineering students at Cornell University. According to the university, two students, Michael Lyons and Greg Meess, have invented what they’re calling the “haptic exercise coach,” a simple electronic device that straps to an arm like a blood pressure cuff and guides the wearer on performing a proper bicep curl.

How does it work? The device’s two accelerometers attach to the upper arm and the wrist, keeping track of every single movement the wearer makes as they raise and lower the weight. If the wearer’s form veers in any way, the device vibrates to let the user know to adjust their form.

With a provisional patent application for the device already underway, it’s anyone’s guess where this new technology might show up, although co-creator Meess, according to the university, does “envision the same idea being applied to sensors for the legs, arms and torso—and [is] excited by the device’s potential in physical therapy applications.”

“The potential to provide instant feedback and ensure proper form is valuable, but also the ability to collect data for detailed updates on improvements could provide a useful motivational tool, as well as giving a physical therapist a quantitative way to remotely check up on their patient’s progress,” Meess said.

So, would you wear a device that meticulously tells you how to exercise? Or, do you think that being that strict with form may take some of the fun out of working out?

—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.

Photo courtesy of Robert Barker/University Photography

From Fit to Fat to Fit Again: Why Would Someone Gain 75 Pounds on Purpose?

myattmurphyife — Sat, 09 Jun 2012 08:41:03 -0700

Would you ever consider putting an end to your exercise regimen and eating nothing but junk food for six months—on purpose?

That’s what personal trainer Drew Manning decided to do in order to connect more with his clients. Manning’s year-long journey of putting on a startling 75 pounds in six months, then taking it all off and getting back into enviable shape is chronicled in his debut book, Fit2Fat2Fit: The Unexpected Lessons from Gaining and Losing 75 lbs on Purpose. To find out more, we sat down with Manning to ask him what he learned from the experience—and what you can learn too.

Myatt Murphy for Innovation for Endurance: Let’s start with the obvious: What motivates a fit guy to pack on 75 pounds in the first place?

Manning: At the start of it, I felt like I needed to do this to have a better understanding of my clients and what it was like to be overweight. Growing up fit, I never had any struggles with food addiction, or finding the motivation to go to the gym, so I figured that this experience would give me that understanding so I could help them.

MM: I know you stopped doing exercise and any calorie-burning activities, but what were you eating that raised your weight so quickly?

Manning: Before I started the journey, I would eat around 3,000 calories per day, which is a lot for most people, but in order for me to maintain the amount of muscle that I have, it’s the right amount. But while I was putting on the extra weight, I raised that amount to about 4,000 to 6,000 calories each day, with most of those calories coming from processed foods. None of the foods I ate were nutrient-dense, and most never let you feel full for very long. So each time I would eat, say, a massive bowl of a sugary cereal, an hour later, I’d be starving again.

MM: What was one of the most surprising things that happened to you while putting on the weight?

Manning: There were so many throughout the entire six months. From a physical standpoint, on the very first week, I gained 12 pounds. But it wasn’t just from the amount of calories I was eating—it was because of the types of calories I was eating. I immediately started retaining a lot more water during my fit-to-fat stage because of the highly processed foods I was consuming, such as sugary cereals, white bread, white pasta, sodas, those type of foods.

MM: When did you begin to actually feel the effects of what you were doing to yourself?

Manning: It’s interesting how quickly the visceral fat had an effect on my body. My cardio was quickly one of the first things to go. But what was unexpected was how it affected everything in my life. It made it that much more difficult to do everything, from just bending over and tying my shoes to walking up the stairs and playing with my kids. The more weight I put on, the more lethargic and lazy I became all the time because of living that sedentary lifestyle.

MM: Were you nervous about what you were doing to your body on the inside?

Manning: Certainly. On top of doing personal training, I also have a full-time job in the medical field, so I work around a lot of doctors and nurses. Even as I could see what was changing on the outside, it was what was happening on the inside that worried me the most because I knew what I was doing to my body wasn’t healthy from a medical standpoint.

MM: For example?

Manning: Well, I had doctors monitor me throughout my journey and my blood pressure got up to 167/113, which for me was very high. Also, my kidneys became like those of an alcoholic because of all the sugar that I was drinking, and I don’t drink alcohol, so who knows how many more pounds I would’ve gained if I did or how much extra stress I would’ve placed on my kidneys. So it was scary knowing what I was doing to the inside of my body from a medical and health perspective. Because looking at myself from the outside, all I could see was a change in body fat, love handles, and my belly. And being honest, that’s what most people focus on—and yet, there is so much more going on the inside that’s so much worse.

MM: What are a few of the tried-and-true innovative lessons that anyone—beginner to elite athlete—needs to remember about losing weight?

Manning: I think a lot of times we believe, in our minds, that we are in better shape than we really are. A lot of people try to rush into getting back into shape because they’re impatient or want instant results. But the truth is, it’s always better to ease your way into your exercise routine and stay patient. And don’t focus on your scale weight as a form of measurement of success.

MM: How did you avoid making that mistake when you began to exercise once again?

Manning: When I first went back to the gym, it was a very humbling experience to try to do push-ups again and have to do them on my knees. So what I did for the first month was focus on nothing but stretching and some core exercises, such as planks and side planks—and no other form of exercise. It was more important to get my eating down first because nutrition was the most important step.

MM: And after that?

Manning: After that, I had lost some weight, so that exercising wouldn’t be as stressful on my joints. When I finally went back to the gym, I never tried to do the same types of routines that I did when I was fit, which is another mistake most people make. Instead, I stuck with mostly body weight exercises, then slowly implemented lightweight exercises, and then worked my way up from there in terms of the amount of weight I was lifting.

MM: What’s the most valuable lesson you might impart to someone looking to lose weight, based on your experience?

Manning: Probably that it’s not just about the physical. It’s not just about your meal plans or how you exercise or the types of routines that you use to get in shape. All of those things are important to take the weight off, but unless you have the mental and emotional aspect down first, then no matter what you try, it will end up being just as unsuccessful as any other diet you ever tried before.

MM: So what should they do?

Manning: You need to know what challenges await you and how to overcome them when you experience them. You have to know how to overcome the emotional challenges that come with losing weight, such as plateaus and feeling judged and how to handle food addiction—those type of things. I you know how to overcome these type of mental and emotional challenges, that’s really the key to making staying fit a lifestyle.

MM: Finally, what I enjoy most about your six-month long journey of putting 75 pounds on and your six-month journey taking 75 pounds off is that it demonstrates that healthy weight loss isn’t possible within a matter of weeks, as many diet books love to claim. Was that message of “slow but steady weight loss wins the race” your biggest goal for this book?

Manning: Absolutely. That’s where I think I differentiate from a lot of other experts and philosophies out there because I really wanted to try to get people away from that “Biggest Loser” mentality, where people are obsessed with dropping unrealistic amounts of weight in short periods of time. Most weight-loss programs are about how much weight you can lose as fast as possible.

What I really hope I’ve shown through all of this is how important it is to focus on becoming medically healthy first. The weight loss and the six-pack abs and all the other perks that people strive for—all of those things are possible—but they are really just byproducts of living that kind of healthy lifestyle. Staying healthy should always be your goal—with looking and feeling great being the icing on the cake.

—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.

Photos courtesy of Harper Collins

Sweet Fleet! Meet the RadioShack-Nissan-Trek Bikes

jason-sumner — Fri, 08 Jun 2012 08:11:00 -0700

When Chris Horner, Andy Schleck, and the rest of the RadioShack-Nissan-Trek team line up for the start of the 2012 Tour de France on June 30 in Liege, Belgium, they’ll have more than just fitness, savvy, and skill on their sides. Each member of the nine-rider team will benefit from an array of top-tier, cutting-edge equipment, including up to three different Trek bikes. “The goal is to give the riders the right tool for the job so they can do their job,” explained Trek media relations liaison Eric Bjorling. “The Tour de France often comes down to just a few minutes, if not seconds. So attaining every possible advantage is critical for success.”

The centerpiece of this arsenal is the Trek Madone (above). This workhorse full carbon fiber bike is legend in the professional peloton, already carrying the likes of Lance Armstrong and Alberto Contador to multiple Tour de France titles. “This is the bike the team will ride the majority of the time,” said Bjorling. “It’s what you’d call a traditional road bike where weight, stiffness, and efficiency are key in order to make the most out of every pedal stroke. This bike was built with grand tour racing in mind.”

Highlights of the Madone include Trek’s integrated cable management, where all the bike’s cables are routed inside the bike’s frame, giving it a sleek look to go along with enhanced performance. And the bike’s ultra-light weight means team mechanics actually have to add weight so as not to violate the sport’s rules.

“It’s basically a safety measure which says a bike must weight no less than 14.9 pounds,” said Bjorling. “That means we have to bring Madone up to that weight using various add-on parts.” On days when the course is particularly rough — traveling over cobblestone roads, for example — some of the team’s riders may opt to switch from the Madone to the Domane (below), a bike specifically designed for maximum shock absorption and comfort.

“Most of the riders will probably stick with the Madone on all the road stages, but Fabian Cancellara for one has asked to have a Domane available,” revealed Bjorling. “It’s a bike that is designed to handle broken pavement, gravel, cobbles, you name it. It has lots of stabilizing features, and riders are in a more upright position, making it a more stable and comfortable ride.”

Among a litany of features on a bike that debuted earlier this year is what Trek calls the iSoSPeeD DecouPler, which isolates the seat tube from the rest of the frameset, increasing compliance and comfort without compromising performance.

But arguably the most important bike in the team’s quest for the yellow jersey is the Trek Speed Concept time trial bike (below). Designed specifically to slice through the wind during what’s known in cycling as “the race of truth,” the Speed Concept is the result of extensive wind tunnel testing.

“It’s a specific tool for a specific purpose,” said Bjorling. “And that’s going to be really important at this year’s Tour because of the emphasis on the time trial.” Indeed, the 2012 route includes a short prologue time trial, plus two critical longer TTs. And unlike traditional stages where team riders can work together, the time trial is man against the clock where huge time gains — and losses — are expected.

“The highlights of the Speed Concept are really twofold,” said Bjorling. “First, it offers a lot of adjustability, which is really important because each rider has a unique position based on their size and flexibility, and you need to be able to accommodate that so they can put out the maximum possible output. Second, this bike borrows a few pieces from automotive racing, including what is called kammtail. This is basically a way to shave weight while at the same time maintaining aerodynamic efficiency. You see it a lot in NASCAR where the cars have a flat back that’s at a 90-degree angle. The idea is to trick the wind into thinking there is material there, which makes the bike faster.”

It’s also worth noting that riders don’t just have one of each bike, but oftentimes two or even three just in case problems arise. “For someone like Andy Schleck, who may be leading the race at some point, he’ll probably have three Madones that are all set up exactly the same,” said Bjorling. “There will be the one he’s riding, one of top of the team car that’s following the race in case he needs to make a change during the stage, and one back at the team truck just in case something happens to one of the other two.”

The same is true for the time trial bikes, meaning that even if all the riders opt not to ride the Domane, the team will still be hauling around upwards of 45 different bikes for three weeks in July. And that’s not counting the potential need for specially-colored frames — say, one that matches the coveted yellow jersey.

What do you ride? Which of these sweet Trek bikes would you love to own?

—Jason Sumner, Bicycling Reporter

Photos courtesy of Trek Bicycles