Ride Fuel

When we're out riding day in and day out, proper fueling is essential to keeping us going. We are happy to be fueled this year by Clif Bar. From training to racing, they have a product that matches perfect. During your ride or race, you are looking for carbohydrates + fluids. The easier the food is to digest, the quicker it absorbs into your system to provide energy.

When I'm out racing, I choose:

1 bottle of Clif Shot drink mix 1 bottle of water Clif Blocks and Clif Kids Fruit Twists (the first couple hours of the race) Clif Shots (when the racing heats up)

When I'm out training, I choose:

1 bottle of Clif Shot drink mix 1 bottle of water Clif Blocks, Clif Kids Fruit Twists (when I'm going a bit harder) Clif Shots (in case I start to bonk) Clif Bars (helps me stay satiated on a long ride, eat when the riding is at a low intensity)

During both racing and training, I aim for 300-400 calories per hour depending on how much my stomach can handle. I also aim for ~1 bottle per hour depending on the weather. If I keep myself fueled, I will burn through my glycogen stores at a slower rate and will be able to ride stronger for a longer duration.

When I'm looking for some extra protein to help with my recovery, the Clif Builder Bars are a convenient (and delicious) way to fuel up properly. See article about post-ride recovery.

If you're out training and see a Mike's Bikes kit, come say hi. We'd be happy to share some insight (and likely a few samples) of the Clif Bar goods we bring along.

-Shawn

BG Fit - Re-Fit

Just as the beauty of a painting isn't based on the quality of brushes or paints used, a fit on a bike is not perfect just because of the fit method used. Without taking the analogy too far, the creativity and skill comes from the painter, or in this case the BG Fit Specialist. The artist fitting me on my bike was Mike's Bikes Jared Franzoia. Jared has been trained and certified in the Specialized BG Fit method and has years of experience in the fitting process but more importantly was recently re-certified. In order to be a current certified fit specialist, Specialized requires you to not only go through the training and certification process, but to submit proof that you are actively fitting and pass an exam performing the fit process.

Even with all the training and certification in the world, Jared has something which I find important to a fitter, race experience. Jared competes on the road, in cyclocross races, and now in single speed mountain bike races. He knows first hand the racer type, our habits, vigors of training, and necessities for a six hour road race or 30mph crit.

Having raced my bike for several years and facing multiple injuries, I have had multiple fits performed by a wide range of people with a variety of fit methods and experience. The BG Fit method is the one method I have found which doesn't take a cookie cut method and apply it to you on your bike. Instead your fit is a calculated formula using your aspirations as a rider, previous current/injury, physiology, flexibility, intentions, and a million other factors to provide you with your ride, make you one with the bike, an extension of your body.

With Jared's training and a series of  tests he performed on me, he was able to detect a rotation in my hip which was previously diagnosed as a leg length discrepancy. Jared accounted for this rotation in the fore-aft of my saddle and cleat placement. Using a series of cameras, Jared is able to capture real time footage of my fit and pedal stroke. He is able to add lines to the footage and change it's speed to trace my knee through the stoke. Jared can then make adjustments and compare footage side by side to see the result.

A proper fitting isn't cheap, but a proper fit is invaluable. Had I had a proper fitting done years ago, I may not be off the bike right now with tendon issues. If you are interested in booking a fit from Mike's, you can pop into any of the shops for more info or schedule a visit with Jared through Mike's website.

What is BG Pro Fit? from Mike's Bikes on Vimeo.

 -Hank

Garmin Edge 500

Any pro (other than ) or coach you ask will tell you the importance of measuring performance on the bike. There are hoards of articles, books, seminars, webinars, and real live people that will tell you all about the many aspects of training. There are top secret methods that only top level athletes get to use. Only recently has Allen Lim exposed and explained a few of his on and off the bike strategies, and popular cycling websites have documented some extreme measures being taken during the grand tours.

The thing is, you don't need to drop thousands of dollars on a human-sized -150° C cyrotherapy chambers or space boots to have your hands on the most important performance tool. In fact, the most well kept training secrets (other than the white lunch bags) involve parameters measured, displayed, or analyzed by a cycling computer. My favorite is the Garmin Edge 500. To avoid going into full-on, gushy fanboy mode, I've highlighted a few of my favorite things about it.

- It's super minimal. Setup is quick - you can take it out of the box and be out riding in twenty minutes. The system itself is very simple, with only one sensor for both speed and cadence. Heart rate and power also pair up quickly via ANT+, and all together, you can be out training and nobody has to know. Stealthy.

- The array of parameters that you can choose is awesome. And a bit overwhelming. There are 45 different data fields you can choose to track while riding (I just counted), including road gradient! Ever wonder why you suffer so much on that one stretch of BoFax? It's because the road kicks up to 9%. There are nine involving power, eleven for heart rate, and you can even track your vertical ascent rate. It's so customizable that no two riders' Garmin displays need to be the same (really, there are 2.34x10^36 possible permutations of three pages of eight data fields per screen given a bank of 45 unique fields).

- The post-ride analysis offered by Garmin Connect is top notch. The timeline allows you to compare speed, power, elevation, etc. during any point on the ride and view them all on one plot. The lap counter is also pretty neat; I use it to compare intervals in a set using cadence, speed, power, and heart rate averages and maximums. Strava.com is also a fun post-ride analysis tool.

The Garmin 500 is the best cycling-related purchase I've made in the past few years (ask anyone that works at Mike's Bikes in Sausalito, they got tired of hearing about it), and only comes in behind my S-Works road shoes and last year's Cannondale SuperSix as my favorite product ever used in my short time spent riding bikes.

Preparing for Winter - Part 2: Winter Clothing

In Time for a Break and Cyclocross, the first of a four part series of articles on preparing for the winter, coach Shawn Rosenthal covered how to spend time, train, and even race CX during your off season in both preparation and as a cool-down. In part 2, team rider Jim Wingert covers some of the basics of winter cycling clothing. Stay tuned for part 3 and 4 on clothing accessories and prepping your bike for winter.

With winter setting in, it is important to have the proper clothing for cold-weather riding. Wearing the right gear can have a dramatic impact on a rider’s comfort. Fortunately, Mike’s carries all the essential items you will want to have in your closet.

Base Layers: A good base-layer combined with a summer jersey keeps a rider much warmer than a jersey alone. When it’s not too cold, this is all you really need (along with arm/leg warmers and gloves). Regardless of what you’re wearing over it though, this should be your first layer all winter. Mike’s carries the Craft brand, which has a great reputation. I wear the Pro Zero Extreme Short Sleeve.

Arm & Knee/Leg Warmers: These are absolutely essential for riding in cold or variable conditions. They keep your limbs warm and are easily removable if the weather heats up. I find that the Specialized Leg Warmers and Arm Warmers fit me especially well and has comfortable yet effective “grippers” that hold them in place. Mike's also has warmers from the reputable Pearl Izumi brand.

Knickers: While it’s common for riders to just use their summer shorts combined with leg or knee warmers, a pair of knickers will offer greater comfort (and style!) in my experience. If you find that wearing leg/knee warmers with shorts feels awkward, give it a shot. Also, most knickers are made out of heavier, warmer fabrics, which translates to a warmer pelvic area for the rider. I have the Specialized BG Pro RBX Bib Knickers, and they are my favorite cold-weather shorts. Mike's also has some great bib and knicker options from Gore and other companies.

Vests: When it’s not quite cold enough to warrant a jacket, a vest is a great option. Racers love them because there are no sleeves to flap in the wind and slow you down, and because they can be easily unzipped when things heat up on the climb and zipped up for the cold descent. Mike’s carries the stylish and well-made Capo vest that the team uses. They feature excellent cold blocking Windtex material up front and easily accessible pockets in the back.

Jackets: When it gets truly cold or the rain clouds pop out, wearing a jacket becomes mandatory. My favorite jacket that Mike’s sells is the Pearl Izumi P.R.O. Barrier Lite Jacket. This jacket will easily pack into a small jersey pocket! That’s where I keep it when I’m working hard to climb a hill. I’ll throw it on before a descent or when it starts sprinkling. Despite its light weight, it blocks wind and rain very effectively. It keeps me warm enough for almost all my rides in the winter. Capo also makes a really nice jacket that’s currently on closeout.

When things start to get wet, you need to have a jacket on the whole time. The good ones will breathe enough to remove moisture from a sweating rider, yet keep most wind and water out. A truly waterproof jacket will just cause a rider to accumulate sweat at almost any temperature, making them wetter and colder. Gore, Specialized, and a few other MB Brands make terrific jackets with the best water-resistant yet breathable fabric available (a popular one is “Windstopper”). I would recommend the Gore Bike Wear Contest 2.0 AS Jacket.

For early mornings and late nights when the temperatures drop below what's comfortable with a jersey and wind vest, Capo makes some excellent jackets which give you the proper insulation and feature their excellent Windtex material up front to keep out the chill out while allowing you to ventilate throughout the rest of the jacket. If it starts to drizzle, these jackets will keep some of the rain off you, but you will end up soaked in a downpour. The jackets come in several styles which match Capo's existing kits.

Trainers: Sometimes, it’s just too miserable out to motivate yourself for a ride, especially if it’s just for an hour and you’ll need to deep-clean your bike afterwards. In that case, you’ll need to 'switch gears' and ride the trainer. Mike’s sells the best on the market, the LeMond Fitness Revolution Bike Trainer and Cycleops Trainers.

-Jim W.

My Ferrari - My Cannondale Supersix HiMod2

I posted this photo on facebook yesterday with this caption “Nice, but I’d rather have my Cannondale SuperSix HiMod2.”

After all the crashes at today’s Burlingame P12 crit, I feel more strongly about the above statement.  There’s no other bike I’d ride besides the Cannondale SuperSix HiMod.   Let me explain why:

When I asked my son what makes a bike fast, he said "The rider!"   He' smart beyond his 7 years and is so right.   Prior to racing the my SuperSix HiMod, I was racing the new Ridley Noah. It was claimed to be the fastest bike.  Undoubtedly in the wind tunnel, it probably is the fastest.  But in the real world test, there's nothing faster than the SuperSix HiMod. Why, well simply because I feel so at ease and comfortable on this bike.  I've never ridden a bike that I've felt so confident in hitting the tightest, fastest turns.  It floats over every bump like it has shox. I'm so relaxed on it that I'm essentially saving all my energy and focusing it to drive the bike faster and faster,  no energy is wasted.  Everything is channeled to simply and completely railing the turns and blitzing the straightaways.

Real World Example:

During the P12 race at Burlingame today, I was smiling throughout the race thinking how awesome it is to ride this bike.  I felt as though I had an unfair advantage over the field, lucky me. With 3 laps to go, I was unfortunately involved in a collision. Another rider and I basically hit each others bars while sprinting at over 30+mph.   I was jerked forward and ended up straddling the toptube of my bike with my left leg unclipped.   The bike's steering upfront was so solid, I was easily able to regain my balance, get back on the saddle, clip back in, and resume the race in motion.  Unfortunately, the other rider lost control of his bike and ended up crashing hard.   I honestly think the only difference between us was the bike and I can confidently say that my Cannondale Supersix HiMod saved me from a really bad accident.

Oh yeah, when I regained my balanced, I made it back to the front thanks to the help of super leadout hardman, Shawn. I still managed to get 6th despite sprinting with my brakes on because of a broken front wheel.  I was so at ease on the bike that I didn't even realize that my front wheel was broken (broken spokes) until after the finish when I pulled over.

I usually do not like using the word love with material things.  But with this bike, I'll make an exception. I love my Cannondale Supersix HiMod.  Quite simply, it's the best bike I've ever ridden!

-Steve Paleaz

Specialized Toupe Saddle

Don't fix it if it ain't broke.  I have applied this adage to saddle choice for as long as I've been riding a bike. I have been sitting on the old-school Sella Italia Flite for years, I had no reason to change it.  It was for this reason that when I received a Specialized Toupe Pro to race on as part of Team Mike's Bikes I wasn't exactly ecstatic.

To boot, last year I borrowed a Toupe from a friend to race at the track and after a couple laps I swore to never again sit on that saddle.  It felt like I was sitting on a knife!  Needless to say, I figured my new Toupe would be left in the closet.  That is until I got a hip bone width measurement as part of the Mike's Bikes BG fit.  And no, my fit specialist, Jake Lopacinski, did not run a tape measure across my butt. Rather, he uses an incremented seat pad that records the width.  Turns out ergonomically I am best on a 143mm width saddle. Very well, I thought, I have just the 143mm width spot in my closet for this thing!  Days later, despite my stubborness I attached the saddle and went for a ride. I completely forgot I was riding a new saddle!  In fact, not once during the ride did I think about the fact that I was riding a new saddle until I got home and set my bike against a wall.  I found my new favorite road saddle!  Amazed and confused, I called my friend whom I borrowed the Toupe from a year earlier and inquired of the width of the saddle he lent me. Go figure, it was a 130mm saddle. Go get your butt measured!

-Rainier

Shawn's BG Fit

Lets first start off with my first impressions. "I'm here to see Trevor for a bike fit." "Trevor, your fit is here." Trevor stand s up from his loft office and heads down the stairs, immediately greeting me with a smile. I meet him at the bottom of the stairs and as he stands there a towering over me I cannot help but think, "is he standing on the stairs still?" Turns out he used to be a pitcher in college.

Anyways, back to the subject at hand. Trevor spent a significant portion of the bike fit looking at how my body worked. That is, he looked at flexibility, imbalances, and length discrepancies prior to getting me on the bike. Once on the bike, he systematically went through every detail to ensure I could put out maximal power and also ensured that I wouldn't find myself getting injured to a poor bike fit.

At $225 ($175 with purchase of a new bike) for a 4hr assessment + follow up, it is well worth it even if it's just for the peace of mind knowing that you will not get injured due to a poor bike fit. Did I also mention that a proper bike fit = more power output?

Bottom-line, if you have ever found yourself aching in your knees, hips, back, or shoulders, you it's absolutely necessary to go see Trevor at MB for a BG bike fit.

Our New Specialized Prevail Helmet!

With the arrival of the new bikes, new kicks, new kits, new season, new teammates, etc. comes the arrival of the single most important piece of equipment in any cyclist’s arsenal of cool stuff (no Floyd, it’s not testosterone patches); a new helmet. This year Team Mike’s Bikes will be rolling around with the Specialized S-Works Prevail atop our pretty little heads and we had our first chance to take them out this weekend at camp.

Short version: What a helmet!!! Go get one!!!

Slightly more detailed version:

There are a number of factors that go into making a successful helmet, and the Prevail has really nailed them all. First and foremost, of course, is the safety. This helmet meets and exceeds all the standards that the red-tape folks love to throw at helmet manufacturers, and has even incorporated a dual density foam system which is designed to dissipate impact around the shell of the helmet, rather than just transferring it into your noggin (kinda like the foam you used when you dropped an egg off a roof in high school…yes, that’s why you used the foam). While you hopefully never exploit this feature, it’s good to know it’s there.

The comfort and weight of this thing are absolutely unbelievable! My first impression when I picked it up was that I was holding only an outer portion of the helmet and that there were bits still in the box that I had to assemble. Not so. My helmet (size medium) weighs 212 grams with all the padding and straps installed. This is within a whisper of  claimed weight of the lightest helmet on the market right now and you don’t have to give up comfort and security to achieve it. The Prevail comes with a fully adjustable webbing system that can be customized to achieve a perfect fit. While a bit tough to describe (ahem….go look at one at your local Mike’s), to achieve perfect fit, the inner helmet cradle can be moved fore and aft in addition to the ratchet at that back that you’ve come to expect from top helmets. The ventilation is top notch as well. The large front vents channel a TON of air through to keep things cool. All told, this thing goes on to your head and disappears, which is probably the best thing that can be said about a helmet. The team rode ours straight out the box for about 6 hours on Saturday and everyone was really impressed with the comfort.

The inner helmet fit system allows for near-custom sizing

So what’s left to say? Well, I hate to say it, but a helmet that looks dumb won’t get worn. Now, before we go any further, anyone with anything worth protecting wears a helmet, but there’s no reason to wear one that looks like something Lemond would have pitched off on the final climb in the early 90’s. No worries here. The Prevail has got the looks nailed. Specialized put together a helmet here that looks like it belongs at the top of the sport, with all the right curves, lines and fins to really complete the look of a serious racer.

The team in full flight with our fancy new helmets

In summary, the Team is really excited about the new helmet and for all the right reasons. It’s safe, it’s light, it’s comfortable, it looks great, and it’s fast (go check out the wind tunnel numbers). If you’re in the market, this is your next helmet.

-John

BG Fit is Legit

After preaching to various Mike's Bikes customers about the certain value of a BG Fit, I was pretty excited to get one for myself.  I have a pretty funky body, and I was rather curious to see what Jake could do for me.  I've had a few fits in the past, but nothing that had ever put aches and pains and twinges to rest. The BG Fit process is all about working with each individual's bodily asymmetries, which I think is a pretty cool concept.  My body is certainly asymmetrical, and no amount of stretching or yoga has ever been able to change that.  The first half of the 3 hours I spent in the studio was spent measuring my body.  To me, this was the coolest part.  Having just taken an anatomy class and being generally obsessed with the human body, I had a good time nerding out and trying to remember everything that was going on (I didn't).  Most notable: my weird knees are so weird, I've got pretty high arches that are good at collapsing, and my hip flexors are very flexible.

Next up was the actual tweaking and video shooting.  The best part of this was being able to watch myself and see what I looked like on the bike.  Jake made quite a few changes: saddle back, seat up, stem down, cleats outward, green insoles, two varus wedges per foot.  After dropping the stem and adding the second varus wedge, everything really came together.  He said my position was "amazing," and it felt like it.  Never before have I felt so comfortable on a bicycle!

Hey Hank, how about a pedal stroke-off?

-Ryan

BG Pro 3D Video Fit Session

Last week I had to opportunity to get a Specialized Pro Body Geometry Fit done by Mike's Bikes own BG Fit Specialist, Jake Lopacinski.

I was pretty excited to get his input and adjustments after changing my entire bike and setup including saddle, cleats and pedals, shoes, bars and stem, and even levers. In order to get rolling I pulled the specs from a previous fit I had done several years ago and adjusted for what felt right.

Scheduling

I scheduled the appointment through Mike's Bikes website for the San Rafael Location but also had the option of having the fit done in

Palo Alto. Mike's uses Time Center which allows you to see when Jake is available and book the time. It also confirms and reminds you of your appointment but also allows you to inform Jake of anything he should know prior to your fit.

Pre-fit Interview

I expected to walk into the fit studio, kit up, and hop on the trainer but was greeted with the complete opposite. Prior to getting on my bike, taking any measurements, or even changing into my kit, Jake sat me down and asked me a series of questions regarding previous and current injuries, current fitness, and cycling aspirations. The questions were specifically phrased to jog my memory and give Jake important information when fitting me to my bike. For example, in the past year I had a tear in my quadriceps tendon, a tear in my upper quad, and a tear in my rotator cuff but have been focusing on post ride recovery and stretching.

Flexibility Assessment

Next Jake had me finally change into my kit in order to test my flexibility and take some measurements of my body. He did a series of tests which had my walking, standing, sitting, and on my back raising and dropping my legs. In addition Jake took measurements of my legs and inspected my feet. He informed me that I had excellent flexibility in my lower back which would allow me to achieve a very comfortable yet aerodynamic position on the bike. Jake also discovered that my left leg was 1cm shorter than my right from my hip.

Side and Front View Adjustments

Finally it was time for be to get on the bike, but not before Jake took complete measurements of it so that we had record of what we started with. Prior to changing anything I made it clear to Jake that I had achieved saddle bliss with the angle of my Specialized Toupe and didn't want to change the angle on it.

After measurements were taken, it was time to warm up. Jake had me spin for a while to get comfortable and into a similar position if I was on the road. During this time he took a short clip of video footage to preserve my previous position and fit.

After watching me spin for a while, Jake reviewed the footage and began his adjustments. He first made adjustments to my grey Look cleats in order to compensate for the 1cm difference in leg length. By moving one cleat on my S-Works shoes I would be able to fully extend both legs in my pedals stroke. Next he moved my Toupe saddle slightly back on the on rails. Finally Jake added toe wedges which came with my Moderate (Blue) Specialized BG Footbeds. It's important to note though that after each adjustment was made, Jake had me pedal and give feedback on the changes.

Jake (and a few other people) also made comment on how far out my reach was when on the hoods. I am currently running a 120mm stem but he made suggestion to switch to a 110mm stem and a bar with further reach in order to bring my shoulders back a bit when on the hoods but achieve the same position when in the drops. He said that it wasn't required as I currently have no neck or back strain but I am going to give it a try once we place our Zipp Bar and Stem order.

Video Analysis Finally came the super cool part of the fitting. Jake took more footage now with the adjustments he made. He then spliced the footage together using the specialized software and drew digital lines on my knees to show the difference in my pedal stroke from the adjustments.

It's pretty cool to see the changes and the difference they are making.

Follow Up After tweaking and adjusting my bike to the proper fit and reviewing the footage. Jake informed me that I should go out and put some mileage on the new fit and let him know if I have any problems. After changing out my bars and stem I will definitely be stopping by to have them checked.

Jake will be performing BG Pro Fits on all Team Mike's Bike riders. I encourage you to ask for feedback or any questions on our fits. More information on the BG Pro Fit process, pricing, and scheduling can be found at the following link on Mike's Bikes website.

-Hank

BG Pro 3D Video Fit Session

A little footage from my BG Pro Fit today with Jake in San Rafael. Full write-up coming soon!

Jake setup a side and front view and took footage from before and after making adjustments. See the next video on our Flickr page for the side by side comparison!