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Preparing for Winter - Part 2: Winter Clothing

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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.

Post Ride Recovery Food (or drink)

Provantage Sports: Customized TrainingWhy it's important The right fuel at the right time can help you get the most out of your workout. By speeding up the rate at which you get yourself into recovery mode, you'll be more rested and less fatigued for the next day. Food consumed within the first 30' after a ride is the magic window.

The science Insulin levels are very high immediately proceeding a workout. This is the body's way to help replenish glycogen supplies. Insulin along with other circulating hormones take glucose and turns it into glycogen. In essence, it will turn food into stored carbohydrates in your legs and in your liver so you'll have energy to continue the next time you go to workout.

Fueling advice Consume a 4:1 ratio protein:carbohydrate along with lots of fluids.

For an individual weighing 150 pounds, consume a total of 400-800 calories immediately after your workout (for workouts <2hrs or at a low intensity, stick with lower GI foods):

75-150 grams of carbohydrates 19-38 grams of protein 1-2 liters of water

Food with a high glycemic index food (simple sugars) along with an easy to break down protein will work best.

Recovery drinks are preferred since they allow you to get the calories you need and are easy to digest. Drinks are convenient since you can have drink prepared prior to your ride and keep it in the fridge for immediate consumption when you get home.

To pick a drink:

It must taste good It should have a 4:1 ratio of carbohydrates:protein If possible find a drink that includes whey protein since it breaks down quicker

You may have your favorite drink; however, one of the easiest to find and tastiest includes chocolate milk. Chocolate milks does well with its 4:1 ratio, high sugar content, and quality proteins.

While this only accounts for food consumed within the first 30' after a workout, continue to fuel your recovery with wholesome, lower glycemic index meals throughout the day.

Meet and Eat with Team Mike's Bikes and Red Racing!

 

 

 

Come meet and eat with the men of Team Mike's Bikes and women of Red Racing this Sunday 11/13 at Mike's Bikes in Sausalito. We will fire up the BBQ around 1:30pm and be serving up burgers, hot dogs, chips n salsa, drinks, and dessert.

Team Camp via Studio Six Photography

 

 

Time: Sunday 11/13 from 1:30pm-3:30pm or so
Food: Burgers, Hot Dogs, Chips n Salsa, Dessert
Beverage: Non Alcoholic - Soda and Juice
Agenda: Meet the racers of Team Mike's Bikes and Red Racing.  Ask us any questions about training, fitness, racing, bikes, etc.

 

TMB 2012

Team Mike's Bikes is happy to announce that we've completed our team selection process for the Elite TMB 2012 after a lengthy few months of recruiting, reading race resumes, and talking with many references.  Every recruit has been selected out of a long list of many talented and qualified riders. The result of all this thorough effort is the privilege to have such a talented squad of teammates for 2012. We are confident that everyone will be a successful ambassador of the Mike's Bikes brand throughout NorCal races, select NRC races, and our local communities. Here's a quick introduction of the new recruits:

Torey Philips:  Cat 1; Junior Road State Champion.  Easy going and likable kid who can time trial and climb with the best.

Tyler Brandt: Cat 1; Former U23 from CalGiant.  UC Berkeley Student. Steve Reaney recommended him in glowing terms.  Great crit racer and experience at NRC level.

Eric Riggs:  Cat 1; Former U23 US National team rider. Competed throughout Europe.  Badass to the bone.

James Wingert:  Cat 1.  I'll nickname him The Hurt because that's what he likes to do - make everyone hurt.  Awesome time trialist.

John Piasta:  Cat 1; Attends UC Davis.  Hails from a family of professional athletes.  2nd at Junior Nationals 17/18 Criterium.  He can climb, sprint, time trial, solid in every category.

James Laberge: Cat 1; The new and improved 2nd edition of LaBerge.  Just like his dad, James packs a wicked finish.  Numerous top 5 finishes at the P12 level with junior gears.  A bullet on 2 wheels.

Dana Williams: Cat 2; Former Canadian National Team skier.  All around strongman who packs a strong finish. 2nd in 2011 Elite Criterium State Championships.

Matt McKinzie: Cat 3; Mike's Bikes Sacramento employee and guest rider on TMB last season, Matt won two races in a row in 2011, the San Rafael Twilight Crit and Golden State Crit.

Travis Lyons: Cat 3; Second year roadie with a background in XC mountain biking, Travis is fresh off the Tieni Duro junior development squad. He won the BBC Crit, 2 Wheel Crit, and Mt. Diablo HC all in the month of July last season.

Vincent Juarez: Cat 3;  Vince is aiming to represent the USA Paralympic team in London.  He is the current Paralympic national champion and silver medalist at worlds.

Taylor Cody: Cat 4; Taylor is a Mike's Bikes Berkley employee with only part of a season under his belt, but in this time managed a 4th place in one of our most challenging road races, Copperopolis and 3rd place at the Taleo Crit.

 

We can't wait to suit up and race in 2012, it's gonna be wicked fun. See you out on the road!

-TMB

Preparing for Winter – Part 1.2: Cyclocross

For those who have the racing bug, it's hard to go cold turkey and put the racing wheels away. Fortunate for those, there is cyclocross to feed that heavy appetite. Give your mind and life a break Following up from the prior article, the mind needs a break. Talking with Hank Scholz (Team Mike's Bikes), he is taking on CX because he finds “it a great way to keep enjoying [himself] on the bike without burnout”. On top of that, taking a much more lax approach, mentioning some of the beauties of the CX season: “I can eat whatever I want, drink beer, stay up late, and sleep in”. Spending some time to recharge the batteries and focusing on what it is that you enjoy will go a long way toward continual progression and success.

Strengthen the whole body You may have seen the movie “Triplets of Belleville” and laughed at how ridiculous the cyclist are portrayed. Huge legs with a scrawny upper body. This is in many ways true. Unlike weight bearing sports, cycling does not offer enough stress on the bones to build stronger bones. In some cases such as the TdF, where riders put their body through weeks of cycling, the body will pull large amounts of Ca+ from the bones and a cyclist will finish the the month with weak, brittle bones (Ca+ is an electrolyte needed for muscle contractions). CX is a mix between road cycling, mtb'ing and running. The whole body gets worked. Hank noting that “[...] I also find my abs, arms, back, and overall entire body sore after doing a cross race”. Continuing on, noting that “I always feel really solid, strong, and overall fit once I get back on the road”.

Build additional skills You are going down a descent and hit a loose section on the apex of the turn. While scrubbing some speed, you notice your friend flying by you, gaining 20m on you around the corner with ease. How did he do that? Was he just ignoring the sense of self preservation that should be wired in us? Or did he just have some bit of extra skill and confidence? One day I was riding down Mt Diablo and this day was unlike others. Instead of going through a set of brake pads, I had an Suburu Impreza behind me, squealing tires trying to keep up. I got to the bottom of the hill was just amazed. I didn't know how that descent just go so much easier. I gave it some thought and I realized I had spent the last month getting comfortable on my MTB and taking my road bike on the trails around the area.

The skills and confidence gained from taking a road bike off road (cyclocross) can make for a nice transition when getting back on the road. While this may seem like a safe generalization to make, Hank found that “after 4 moths of turning the bike around sharp turns on flat, loose terrain, flying down a paved descent, counter-steering and leaning my bike scares the crap out of me”. The differences among individuals is what makes cycling such an interesting sport to coach.

“In the end I race cross because it's fun. Immediately after a cross race, I catch my breath and start thinking about doing it again” (Hank)

While cyclocross may add some fun back into winter training, it may be a bit much for those who have been racing already for the past 9-10 months. For those looking to take a rest and rebuild a base for the next year's season may want to follow through with some lower intensity rides, focusing on efficiency, strength, and endurance.

Preparing for Winter - Part 1.1: Time For a Break

While we may be a strange breed that enjoys the 5am wake ups out of a starch-pressed Motel-6 bed, our masochist mentality can only be sustained so long. While it may seem worth it to starve ourselves of the divulgence of life such as the delicate brews and endless slices of pizza so we can climb with the Chris Horners in our races, there's a time of the year when we need a break. After a long, difficult season of racing on the road; it's time for a break. Your mind, your body, & your life needs a break.

Give your mind a break We all have the moments when we want to hang up the bike in the garage and just leave it there. Thats a good sign that you've fallen victim to one of the first signs of mental burnout. If you're looking at your rides as a chore rather than a reward you're getting there too. Save yourself from being “that guy” on the ride who complains about the rides being too difficult or being too hilly and give your mind some warranted rest.

Give your body a break You're at work and complaining that the room is too cold. Even with your down jacket, your hands are freezing. While mittens may seem like the perfect solution; typing becomes a bit burdensome. It's getting colder out and your 4% body fat isn't doing you much justice for staying warm nor is it doing much justice for your immune system. The racing season puts a huge chronic stress on your body. Going too far can be detrimental to your immune system, put you at high risk of injury, and put you at high risk of suffering from months of physical fatigue. Some time off will give your body time to catch up and repair itself. Much like your need for sleep at the end of each day; you need to take some rest at the end of the year.

Give your life a break With some free time & energy on your hands start looking to invest into other parts of your life. If you're fortunate enough to have a significant other; this is the perfect time to start putting money in the bank. If there's projects that you didn't have the time for during the racing season, this is the perfect time to catch up. For example, Ryan Johnson (Team Mike's Bikes) is using his free time to put together a garden in your back yard. It'd be safe to argue that the 80 races in the season didn't leave much free time. Catch up now so you can withdraw from the account later.

There's no question cycling has it's opportunity costs. That said, it also has it's rewards, which far outweigh the costs. Spend a minimum of 10 days off your bike; possibly up to 3 months off your bike. Feel free to engage in other activities. Run, swim, rock climb, hike, maybe even pick up horseback riding. If you've been racing your road bike all season and still want to get out there and shred banshee style, CX season is in full fledge.

Riding Safety: Pivoting Weather & Shorter Days

Your legs are ready for some longer miles and the number of sunny days left in 2011 are limited. Some nuances that can make a big difference in staying safe as the seasons change.

Make sure your bike is in good shape * Make sure your tires are in good shape - the last thing you want on a twisty descent is a flat tire * Inspect the rest of your bike for wear and damage

Wear bright clothing * Yellow, orange, and red are the most visible * Avoid colors such as white, black, earth colors, & darker hues of blue, green, & purple

Light up your bike * The rods in your eyes are much more sensitive than the cones. Rods are responsive to movement; therefore, the blinking setting is best for being seen. * Place two blinkies on the back of your bike, spaced apart vertically. This will help a driver guage how quick he is approaching you. * The brighter, the better

Riding smart * If possible avoid risky weather, times, & locations * Be defensive and alert while riding

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Alberto Contador at Mike's Bikes Sausalito

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It was a wickedly fast pace around paradise as you'll see 1:15 Roundtrip with lights. I really had to go full gas to stay in front of Contador. He's always revving to go fast. Amazing!

MB definitely lives up to the slogan "For the ride of your life." Many of the best rides I've done this year have mostly been MB sponsored rides - Ted King, Col du Pantol CHP Escorted, Levi GP, and now ripping paradise with Contador.

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Team Mike's Bikes 2011 NCNCA Standings

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Team Mike's Bikes 2011 NCNCA Standingshttp://209.204.175.237/points/

Overall Team Points 32th out of ~75 Teams

Team Points/Category Elite 1/2 Team Points 10th out of 30 Teams

Elite 3 Team Points 2nd out of 45 Teams

Elite 4 Team Points 19th out of 46 Teams

Individual Men's Category Points Elite 1/2 Points 23rd Rainier Schaefer out of 248 Riders 53rd Stephen O'Mara 88th Tyler Dibble 216th Nole Studley

Elite 3 Points 1st Keven Bricknell out of 360 Riders 22nd Henry Scholz 64th Ryan Johnson 74 Paul Ngo

Elite 4 Points 64 Ryan Johnson out of 377 Riders 74 John Becker

Race Weekend

Saturday--Henleyville Road Race photo by Rodney Cox

I remember thinking, “Look at these sneaky dudes rolling off the front,” shortly after the whistle blew. Who would have guessed that the very first move (we weren’t even at the point of attacking yet) of the day would stick to the very end of a seventy mile race? Not me. I was still yawning and talking about the car ride up with fellow racers. After a four hour nap and a three hour car ride up to the race that morning, I was in no way ready to get serious. What did get me serious was seeing a crazed fawn shoot across the road in an attempt to dive through a hole in a barbwire fence that wasn't there. That carnage woke me up, but it was too late, the break was gone. Racers kept trying to get away to join them. I, like everyone else, was marking the lone pro, Taylor Bertrand-Barrett of Wonderful Pistachios, and didn’t want to do anything he wasn’t doing. After forty miles or so I figured that Taylor wasn’t going to shed himself from the peloton and I attacked alone and stayed off the front of the tiny peloton but behind a group of two chasing the leaders. Taylor, however, did get away and soon joined me and later we joined the two ahead which included Will Brickler of Bicycle Planet. We had two minutes on the peloton and three to the leaders, said the moto. In twenty something miles we brought that gap down to twenty seven seconds, we could see the leaders, I was certain we’d catch them! We were really going for it, working together smooth. Until we had a meltdown. We stopped working together, one of the three of us refusing to work, and we never made it. The leaders again went out of sight. I outsprinted Will and Taylor for fifth place, my best result in a road race this year!

Sunday--Oakland Grand Prix photos by ATN

The following day was the Oakland Grand Prix, day two of my “stage race”. This race is awesome: small hill, lots of corners, in town, and a hairpin. This was the District Championship, and dudes were flying, I think this is one of the fastest races I’ve ever done. Highlights include fighting Eric Wohlberg of Form Fitness for a prime, joining Eric and Kirk Carlsen of Garmin Development in a small break, racing with lots of pros in The Town, finishing seventh, besting my finish last year by one spot, and seeing friends and family in the crowd.

@TMBEquator

Happy #worldbicycleday! We can't wait to rub elbows with our friends on the bike again soon! &mdash;&mdash;&mdash;&mdash;&mdash;&mdash;&mdash;&mdash;&mdash;&mdash; #tmbequator @mikes_bikes #mikesbikes @equatorcoffees #equatorcoffees @toyotafanzone
Who&rsquo;s ready to attack the week? #tmbequator
Missing the squad. #squadgoals #tmbequator #mbfy #equatorcoffee
@equatorcoffees Sausalito and Proof Lab locations are open for pickup orders from 8-3 today! Be sure to get out and support your local businesses, we know we will be! #tmbequator #equatorcoffees