Miscellaneous

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Rider Testimonials: Betwixt Chamois Cream & Zealios Sun Barrier

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Team Mike's Bikes p/b Incase relationship with Personal Best Products, makers of Betwixt Chamois Cream and Zealios Sun Barrier, has turned out to be a winning combination (literally). Be sure to stop by your local Mike's Bikes and pick up some for yourself. You'll likely get it at a special price this coming weekend during Mega Sale. Here's just a few testimonials by team members:

"The Betwixt Chamois Cream is easy to transport with the durable case and screw cap, easy to apply and mess free with the built in applicator, and makes for an easier ride with no chaffing, no pain, and a very happy butt." - Nick Newcomb

"Betwixt makes each ride a smooth happy ride.  My entire team is happy and ready for a long day in the saddle.  And my shorts smell like fabric softener even after a long day on them.  Love it." - Steve Pelaez

"This is the first season that I have completely avoided sun burning. Thanks to Betwixt for being the first sun barrier I've used that doesn't leave oil residue while protecting me from the sun during long races." - Marcus Smith

"I love the zelios because it doesn't make my eyes sting when swear drips down.  I feel well protected without looking like a zombie." - Steve Pelaez

In addition, here's a review of Zealios Sun Barrier earlier this year by team rider Adam Switters: http://www.teammikesbikes.com/what-we-use-to-protect-our-skin-zealios-sun-barrier/

 

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Serious Training at BC Superweek

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We thought our adoring fans would like to know the secret to Team Mike's Bikes riders' glorious physiques...Here's a few videos from the team's top secret cross training regimen during the season. http://www.youtube.com/watch?v=DZTsP9qyxzs http://www.youtube.com/watch?v=fE6r1MtEStQ&feature=channel&list=UL

http://www.youtube.com/watch?v=h6Tny6evfwU&feature=channel&list=UL

 

 

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Eat Well to Ride Fast

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As the road racing season heads to longer, tougher courses, like this weekend’s Nor Cal  classic Copperopolis, good nutrition becomes all the more important to riders. Put another way: poor nutrition comes with more clear-cut consequences. While a diet of junk may result in suboptimal performance in a 60 minute crit or 10 mile time trial, not properly fueling the body before a 105 mile hilly road race wreaks a different kind of havoc -- like DNFing* a race at a gas station and bumming money for a Coke from the cleaning staff kind of havoc.

That’s why the racers of Team Mike’s Bikes got together this past Sunday to hone their nutritional knowledge and culinary skills. Hosted by Ken Martin, the co-owner of Mike's Bikes, and led by master chef Ryan Johnson, the squad discussed key topics including the value of refueling the body in the post-ride recovery window and the importance of a balanced diet in bodily function.

Here’s some of what we made:

Recipes and instruction by Ryan Johnson

Plump brown rice

1c rice : 4+ c water

Konbu (or other seaweed)

Liquid aminos to taste

Honey (optional)

- Rinse rice in a strainer under the sink a few times, until water runs clear

- Put rice and water in a large pot with seaweed, bring to a boil

- Once boiling, remove seaweed and cook for ~30 minutes, until rice is done

- Drain and rinse rice to stop cooking

- Mix with liquid aminos, honey (for a sweeter breakfast rice), sesame seeds for some crunch, or whatever else you can think up

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Proper mushrooms

Cremini or button mushrooms, as many as you want to cook (they will shrink in size once cooked)

Fresh herbs (thyme is great, or tarragon, rosemary, dill)

Oil (with thyme, rosemary, or dill, use olive oil. with tarragon, sesame oil)

- Quarter mushrooms, add to a big, dry pan (no butter or oil, for now)

- Cook over medium-high heat, stirring occasionally, and watch the mushrooms start to relinquish their water

- Once most of the water has cooked off (you'll notice the mushrooms start to stick to the pan a bit), add oil and fresh herbs

- Cook until mushrooms are tender and no longer rubbery

Chinese Salad

Red Cabbage, chiffonade (chiffonade link: http://www.youtube.com/watch?v=yJEQFgfv7iw)

Kale, chiffonade

Daikon radish, julienned (julienne link: http://www.youtube.com/watch?v=3YU1IBLypo0)

Carrot, julienned

Almonds, roughly chopped

Sesame seeds

Small oranges, in wedges

Dulse (or other seaweed), torn or chopped

Dressing:

1 part orange juice

1 part sesame oil

1/2 part rice vinegar

Squirt of honey

Glob of hot mustard

Dash of liquid aminos

- Combine and mix.

Thoughts on the choices? What’s your favorite post-race meal? Best pre-race snacks?

Stay tuned for more nutrition posts looking at topics mentioned here in detail.

-Steve O.

*DNF = Did Not Finish in race result lingo. Not to be confused with DFL which stands for something else.

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Chappy Wood

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I love riding bicycles. I can count the things I like better on one hand's fingers. Sometimes I don't want to ride, sure, but when I do and can't, shit hits the fan. This has been the case since the middle of January, as knee troubles have resulted in nonexistent or short and inconsistent riding. Being the dork of human anatomy and physiology that I am, my inability to diagnose and remedy this situation frustrated me to a further extent. Bike fits, countless foam roller sessions, massage, self-massage, ice, heat, ice, heat, biofreeze, voltaren, ice, heat. Feel better. Try to ride. Feel worse. It seemed I was no good at the things I enjoy. (Euro english:) "Oyyyyuggghhh Amateur."

Then I saw Chappy Wood. This is not a euphemism.  Chappy is a real person. And he's actually good at what he does. Really good. Within a few minutes of observation and tests, he diagnosed gluteus medius and minimus weakness and hip flexor (tensor fascia latae) weakness and tightness. Then he whipped out the laser gun. This is not a euphemism.

With the help of electrode stimulus, a pneumatic super-pulverizing massage gun, a laser gun, targeted muscle release, and chiropractic expertise, I walked out of his office with a spring in my step. My pedal stroke felt more fluid than ever. My neuromuscular connection was reinvigorated, and I felt efficient and smoooooooth on the bike. I loved riding bicycles again! He sent me home with some specific stretching and strengthening exercises, and things have continued to get better on the bike.  My hips are now pulling on my knees in the correct directions and proportions, and I'm on the road to recovery.

My advice is two-fold:

- Don't ignore any inklings of pain. Injuries begin with microtraumas, which most often do not cause pain. When pain begins in the slightest, you are already part way to a real, debilitating injury.

- If you want to get faster on the bike, go see Chappy, if only just for one visit. Even if you have no pain or injury. Training hard is but one aspect of becoming a successful bike racer; others include (but are not limited to): neuromuscular connection, biomechanical efficiency, mental game, equipment and support, and proper nourishment. Fortunately, just about all of these are easier than killing yourself with 2x20s every week. Go see Chappy at Marin Spine & Wellness Center and have him optimize your human machine. It's easy. (Except for the pulverizing super gun, that part hurts).

SF Spring Classics - Featuring Tyler B and John P!

springclassic.wordpress.com

"100 spectacularly scenic miles. 10,000 vertical feet, give or take few. Road, broken road and dirt road. Point to point format. Four fully stocked feed zones on the route will feature delicious snacks on the go and refreshing beverages as well. Your bag with your warm dry clothes will be waiting for you at the finish. Post ride buffet with all you care to eat. Local craft beer too, as much as you like. After you’re full of food and happy, we’ll take everyone and their bikes home via chartered coaches. Mike's Bike's is providing their box trucks to bring your bikes back safe and sound."

More info at http://springclassic.wordpress.com/

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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.

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Peaking with O'Mara

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A couple days ago Steve O. sent out his thoughts on training and peaking in the sport of cycling to the team. Here is some a little insight to some of the conversation that goes out on our team list from a guy that just a few weeks ago took the crown stage at the Tour of the Gila (like a boss). - Hank

If you’re really going for a true peak, you’ll feel like you’re losing fitness in the process, particularly in parts of the taper. And to be fair, in some ways you are. The basic trade is you lose some aerobic fitness as you rest and focus on workouts with modest, but targeted efforts to sharpen the higher end stuff.

I’ve seen a lot of guys, myself included, freak out about this feeling of lethargy

and loss of fitness and then throw in some ill-conceived extra workload. You need to know these feelings are going to come and commit to the taper. Assuming you got in a decent base and the race(s) you’re targeting aren’t stupidly long for you, losing a little aerobic fitness doesn’t matter and is far outweighed by the benefits of the increases you’ll see in the higher end stuff. We all know that’s where the racing really happens, unless you’re trying to “win” double centuries or something.

From there, you can hit your target race and still not have a great day. There’s lots of chance in our sport. If you want to continue the peak through subsequent weekends, you need to stay on the peak program. Another common problem I see with people is after trying a peak for a week or two, they basically get back into fairly regular training and then are disappointed they’re not peaked the following weeks.

Again, you need to commit. If you have goals later in the season that you feel you need to start training for again, then you need to do that. For instance, if you’re peaking too long in May, you are missing valuable training time for races you may care about in July or even August. It’s a trade off. But if you’re at a point where your season is basically done, or you have a high priority race the next week of two, there is no reason to add back volume aside from maintaining that sculpted beach body. You need to stick with the low-volume peak program.

Different people will have different ideal lengths of taper/peak periods. I discovered through some unintended post-season fitness in college that my ideal taper/peak period is fairly long. This led to some solid performances in the team beer mile and indoor roller challenge, but not in the n/a, target races in the weeks prior. But I now know I like a long taper followed by several weeks of peak/racing at the end of the season.

-Steve

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Perspective on Training and Team Racing w/ Ted King

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I got a chance to talk to Ted King a lot during the ride on Tuesday. When I asked him about what races he fancies where he’ll get his own chances for glory. His answer gives good insight to a true domestique/team player.

“I’m not a great climber, or a great sprinter. Most of my chances at actually winning are pretty slim. But what I’m good at is riding at 350 watts for hours on end and when I train, I train so that I can do that really really well.”

So do you motor pace a lot?

“Sometimes, but not really since my job role doesn’t really require the need for top end speed. The racing itself usually helps enough to get my speed.”

Here’s what I’ve intuited from this conversation:

1. Identify your strengths and do it to the best of your ability

2. Train those strengths so that it can help the team. For instance, if you plan on giving a good leadout, make sure you train your anaerobic system and muscular endurance a lot. You need to be able to hold a good speed for a long time in the wind. But you don’t need to have a high top end so there’s minimal need to hit the neuromuscular system.

3. Again as a leadout rider it makes more sense that you hold back on climbing a lot or even working on top end speed. Train specifically to the efforts that are required of you to be successful. Likewise, if you’re a climber riding a bunch of crits with crit specific teammates, then focus on speed and technique drills rather than hills all the time. Same goes for the sprinter who loves to train the speed drills, work on your climbing if you want to help a climber.

4. We can’t train every energy system maximally each week, so it’s important to identify what systems to train prior to the identified races and what energy systems to train to support the success of the team.

5. I’d rather be great at 1 thing rather than just be packfill at many things.

-Steve

Team Camp Food

Rather than getting some good training miles or winning city limit sprints, my goal for team camp was to feed everyone.  There was quite a bit to get done in the upcoming days, with breakfast, dinner, ride food, post-ride food, snacks, and coffee for 13+ hungry teammates.

First, and most frustrating, was the trip to Costco.  I definitely do despise that place, but where else can you buy 88 strips of bacon for 8 dollars?  Hank and I blew through there as quickly as possible, leaving with a literal truck-full of food.  An extra stop to a more manageable grocery store and we were set for food, almost.

Since we'd be arriving late Friday night, and some brave folks were riding to camp, we decided to get dinner taken care of for us.  We trusted Dr. Davey Jones to put together some seasonal variation of his PanAfroLatinEurAsianAmericana cuisine.  We set of to camp with more than 10 lb. of roasted roots, quinoa salads, orange chicken, turkey, hummus, and more.  Over at Mike's Sausalito, we love Dave.  He runs his catering business out of the little kitchen in the Bait Shop (1 Gate 6 Rd., Sausalito, CA) across the parking lot and makes sandwiches for us in the meantime.  He's into the whole seasonal thing, and you can see his jars of homemade sprouts, local veggies, and if you're lucky, you'll walk in when he's just pulled a whole roasted turkey out of the oven.  I can say without regret that I eat there every time I'm at the shop.  Shoot him an email to get your next party/event/bridge tournament taken care of with delicious food.

With the helping hands of teammates and our favorite Dave Parrish, everything else went smoothly.  I truly could not have done this without the help I received, especially from DP, but I'm working on it for next year.  Breakfasts consisted of: rice, oatmeal, eggs, bacon, and a spread of toasted breads and fixings.  The breakfast rice was a hit, and I've got a recipe posted below.  Lunch was simple, with meat/cheese sandwiches for the ride and pretty much whatever we could get our hands on after we returned.  Dinner was substantial: a big bowl of salad, roasted brussels sprouts and carrots, regular old pasta with sauce, saffron rice, baked sweet potatoes, and grilled chicken.  We were regulated to 2 beers each, but combined with the hot tub and cookies and ice cream we still managed to get a little loopy.

A couple more notes and some recipes:

  • Just about everything we ate was gluten-free!  The benefits of a gluten-free diet are well documented (anti-inflammatory, easily digestible, more nutrient rich (gluten actually carries anti-nutrients that block uptake), and more...) and many pro team cooks are moving in this direction, notably Garmin-Cervelo
  • Sweet potatoes and rice: not conventional breakfast foods, but they should be. Both are easily digested and elicit a quick insulin response. I've been experimenting with using these before rides, and I've been warming up much faster and feeling much better in the first half of rides

Breakfast rice:

  • Olive oil (or butter)
  • 1 cup uncooked rice (I used cal-rose sushi style, but any will work. Try basmati)
  • 1 c apple juice
  • .5-.75 c water
  • Honey
  • Cinnamon (or clove, nutmeg, other spices)
  • Fruit: raisins, dates, bananas, apples...

Coat the bottom of a pot with olive oil, heat over medium-high. Add rice, toast until it becomes fragrant (nutty). Add apple juice and water, cover, bring to a low boil, reduce heat and simmer. After ~5 minutes, add a bunch of honey and some cinnamon, stir. When the rice is about 75% of the way there and only a little liquid is left, you can (but don't have to) add .25-.5 c milk for a creamier consistency. Continue to simmer until finished; my test is to get a spoonful and turn it sideways to drip back into the pot - when it takes a while to slide off the spoon, it's ready. Add fruit within the last few minutes. The whole process usually takes about 30-40 minutes. I like to make huge batches and store in the fridge for the week.

Breakfast sweet potatoes:

Quick version: Pierce holes in potato with fork, microwave until fully cooked, mash with apple juice/water, molasses, honey, spices, fruit.

Long version: cube potatoes, toss with olive oil/butter/bacon fat and spices, bake at 425 until done, mash (or not) with apple juice/water and fruit.

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