Alameda Runners – Get After It!

The Belkin Pro Cycling Team certainly had internal goals for the 2013 Tour de France, but beyond being in breakaways to get TV time, we didn’t know what to expect from the rebranded team.

Bauke Mollema and Laurens Ten Dam are currently sitting in third and fourth on general classification – the fight for the yellow jersey. It’s safe to admit the top 10 will continue to change after the next time trial and a foray into the mountains – but seeing Mollema and Ten Dam in the top five is still something very special for Belkin.

Computer electronics company Belkin, which officially became team sponsor shortly before the Tour, has to be pleased with how the race is going. In addition to getting into breakaways, the team has two GC riders in the top five.

I expect to see Team Belkin continue to look for stage wins through the remaining two weeks of the Tour.

The key to being active in the endurance sports community – especially online – is to go out and chat with the companies that are making high quality products but might not be as well-known.  That’s why I like when companies approach me and actively want to engage, because there is new opportunity to put together a great story.

Alameda Runners recently caught up with David Green, 110% Play Harder CEO and experienced triathlete and Ironman, to learn more about the company and its unique product line.

110% makes compression clothing from compression shorts and knee sleeves to compression socks, tights and calf sleeves – including ice inserts, which can be heated to create heat inserts – offering even better healing capabilities.

Jump into the full interview after the jump!  Read more… »

Let me start out by saying – I love group runs!

A lot of people are nervous about doing group runs or working out with a group.  I hear a lot of reasons why people don’t want to join a group.  I think the number one reason people don’t join a group is because they are afraid of something.

Afraid of being dropped
Afraid of being bad-mouthed or teased
They don’t want to be seen at the back of the pack
Nervous of being around people who are in great shape
Don’t want to commit to a routine

Do any of these excuses sound familiar?  If they do, don’t worry.  Most experienced people who run with groups, understand group running and what it is like to be the new guy.  We all started at one time.  Most of us understand what it is like to be a beginner and run at the beginners pace.

Don’t worry about being at the back of the pack.  When I did my first triathlon, I did not care where I finished.  I wanted to finish.  As I progressed, my goals changed accordingly.  I am racing in a half ironman triathlon next week.  My goal is to finish healthy.  Every now and then, I will pick a half marathon that is suited to me and try to place in my age group.  I the idea is to get out and do it.  Have fun while you are doing it.

Group runs can be fun for everyone.  Last week, I went out on a group run and wound up with someone who wanted to pick up the pace and distance.  Since he was tired, I did all of the talking.  Since I am training for a long triathlon, that is all I have to talk about.  When we got back from the run, my running partner was telling the group to run with me because you hear the craziest things.  I told him about how tired I get after a 6 hour bike ride if I don’t eat properly.  To me that is normal.  To most people, it is odd.

Get out on a group run.  You will add something to the group.  The more people who are in the group the better options there are for everyone.

Sleep is important for the rest and rehabilitation of the human body – it doesn’t matter if you’re an athlete needing muscle recovery time, or a full-time office worker sitting at the desk all day.

A quality mattress, comfortable sheets, and good pillow all help you fall asleep and comfortably, with research proving how important a good night of rest is, both physically and mentally.

I’ve had a pillow made by Technogel for a number of months now, and it has proven to be the best pillow I’ve ever owned.  The Technogel Sleeping Contour pillow is a product from a very respectable company that is gaining a stronger footprint in North America.

The first few days can be difficult as you try to learn the most comfortable position for your head on the pillow, because there is no  push-back on the shoulder for folks that sleep on their stomach. However, I prefer to sleep on my back so using the Contour is ideal, even if I don’t necessarily have neck, back or shoulder pain.

One of the best aspects I found about the pillow is that if I placed my head on the pillow, there were no general areas of indentations – the pillow molds itself so ensures the surface remains the same.

The cover is 100% cotton and the standard size pillow measures 26”x16”x4.5”, but please keep me in mind that the pillow have some bulk.

From Technogel:

“Note that our pillows are much heavier than what you may be used to, and what we classify as a ‘standard size’ is actually a full queen so I would only recommend a king size pillow if you have a really large bed.”

On a warm evening, the pillow does a good job of staying cool, offering a more comfortable surface prior to bed.

You can find the pillows at brick and mortar stores including Mattress Discounters and Sleep Train Mattress Centers here in Northern California.

This is by far the best – and most expensive – pillow I’ve ever owned, and sleeping on anything else now feels uncomfortable.  If you’re interested in learning about what Technogel pillow would be right for you, please visit to read about all of the company’s pillows.

I challenge any other pillow makers to take the challenge and try to top it.

Tri-gear

I was getting my stuff ready for an International distance triathlon when I decided to take a picture and post my plan.  I am packing up to drive a few hours to the race location where I will spend the night in a hotel then ride my bike about 5 miles to the race start area.

It is always a good idea to create a list of triathlon gear you are going to use and how you are going to use the gear.  You can organize the list in any order that suits you.  For this event, I used a towel on the floor, the equipment and a picture as my list.  My list shown below is based on importance of the equipment.  Some things are just required for most triathlons.

Required:
Bike – Tuned and in good working order
Bike helmet – I am not a good one to ask about helmet requirements.  If it fits, I am happy.
Running shoes – I have the added optional upgrades from RoadID and SuperFeet inserts.
Bike shoes – Running shoes will work but your feet will hurt and you will lose power on the hills.
Shorts – I have some Snazzy TYR Tri shorts that work well for all 3 events.  Any shorts will work but I really like the tri shorts.  The pockets are in good places and they don’t chaffe.
Shirt – Required at most races and they protect your back from the sun.

Optional:
Bike pump – I like to pump up the tires right before I leave for the race.
Water bottles – I have 3 bottles
One to rinse my feet after the swim
One for the bike that is filled with an electrolyte mix
One bottle of water for the bike
This course is very hot for me.  I will drink half the electrolyte before I get on the bike and drink one bottle of water on the bike.  I will discard both bottles at the bike water stop for fresh ones, filled with cold water.
Two towels – one for the ground and one to use after the race.
Bike gloves – Just in case I feel like wearing them.
Body glide – Great for preventing chaffing from the wet suit.  It also protects your neck from the sun.
Food – I bring it but I probably won’t eat much.  I will probably eat a stinger waffle after the swim.
Spi Belt with bib hangars – A great place to put your bib and it only takes one clip to put it on.
Socks to help prevent blisters on your feet.
Super thin underwear – Some people like them, some don’t.  I like them.
Swim goggles – tested and adjusted to fit properly.
Multi-tool kit for bikes – In case something goes wrong while getting ready for the race.
Wet-suit –  fit tested with operational zipper.  I like to lubricate the zipper with body glide.
Bike pouch:
Spare tube
CO2 dispenser
CO2 cartridges (2)
Tire levers
Spare tube
Patch kit
First aid kit
Allen wrenches 3,4 & 5 mm
Bag to carry goods to and from the start line.
Sunglasses are in the car and I have not made up my mind on the bike jersey yet.

Prepare for your distance.  For my current level of fitness, an Olympic distance triathlon is a short event where I don’t need to worry about nutrition.  I do have to worry about the heat and water.  Practice with your equipment, including nutrition before the event.

The sprint battle for stage victories during the 2013 Tour de France should provide fireworks from a few select elite sprinters.

Most of the attention will be on Team Omega Pharma-QuickStep’s Mark Cavendish, as the multiple Tour stage winner will have the full dedication of his team.

I expect a fun battle between Cavendish and Peter Sagan (Cannondale), Andre Greipel (Lotto), Marcel Kittel (Argos-Shimano) and Matt Goss (Orica-GreenEDGE) during the eight sprint stages.

It’s hard to argue against Cavendish being the best pure sprinter in the pro peloton, but Sagan has found a way to win big races on varying types of terrain.  However, if both Cannondale and Omega Pharma-Quick Step watch one another and lose focus of the other teams, don’t be surprised to see Griepel or Kittel try to steal a few stage wins.

Cavendish secured the Giro points jersey and won five stages during the first grand tour of 2013 – and expect that momentum to carry into July.

LAS VEGAS – May 21, 2013 – Hitcase, maker of rugged sports activity products for iPhone, announces the immediate availability of the MotoR and RollR, two new mounts designed to attach to handlebars and tubes for optimal iPhone photography and videography. Both mounts pair seamlessly with Hitcase and Hitcase Pro, ruggedized cases that transform the iPhone into a waterproof POV camera, making it easy to capture footage of your latest adventure while hitting the road or trail. Hitcase’s unique Railslide™ system with its auto-locking functionality and one-button trigger release lets you switch the case between different mounts in just seconds whether you are using the new handlebar mounts or the StickR and Tripod mounts that come bundled with your Hitcase.

Full release available after the jump: Read more… »

It’s fun to watch the sprints and battle over the general classification (GC) leader’s jersey, but a major benefit of watching the Tour of California is for the American-based continental teams.

One such team is the Bontrager Cycling Team development squad, spearheaded by Axel Merckx, and they went on the offensive during the Tour of California.

It’s important for all of the continental teams to have a strong presence during major US races, as the TV and newspaper exposure is so important.  The best way to get a lot of attention is to break away from the peloton and spend time in a breakaway.

Adding onto the breakaway efforts, let’s not forget Bontrager won the best young rider’s classification with Lawson Craddock and two other Bontrager riders sweeping the top three positions.  Gavin Mannion and Tanner Putt joining Craddock on the best young rider’s podium is important for a team that needs to provide solid results every time out.

Here is what Craddock had to say (via CyclingNews):

“A year ago at this race no one knew who we were and people were doubting us.  So to come here and prove them all wrong, get to know some of the older guys and more experienced guys in the peloton, is a really cool experience.  And not only that, but you start to build relationships, too.  And so it’s cool that we are being treated with respect, and we’ve done a lot to deserve it.”

The type of experience the young guys get from riding alongside riders like Jens Voigt, Peter Sagan, Sylvain Chavanel, and other major European peloton riders, is something near invaluable.  Become familiar with their names, because you will see a couple of them in the Pro Tour.

As a cycling fan at a major race, it’s very difficult to get the opportunity to take a picture and chat with riders near the start or finish lines.  However, every Bontrager rider the Alameda Runners met after the stage six individual time trial, each rider was appreciative of the support.

(Images from the Alameda Runners Trip to Tour of California, visit Ted’s Picasa page).

Tejay van Garderen won the overall general classification of the 2013 Tour of California, and was seemingly in control from the start of the race in SoCal to the finish in Northern California.

The ToC GC win is van Garderen’s first major stage-race win of his young career, and shows his overall long-term potential.

van Garderen was able to capture the individual time trial (ITT) stage win at stage 6, solidifying his lead on the leader’s jersey.  During stage 7 from Livermore to Mt. Diablo, van Garderen was able to defend against all attacks and keep his lead.

Overall, van Garderen won by 1:47 over Saxo-Tinkoff’s Michael Rogers and 3:26 ahead of Jamis-Hagens Berman’s Javier Acevedo in third place.

Professional road cycling in the United States has gone through a recent rough patch, as Lance Armstrong and his former long-time teammates admitted to doping.

Despite the bump in the road for US cycling, it looks like BMC’s van Garderen is ready to become the next big thing in US cycling.  Van Garderen recently won the 2013 Tour of California GC in solid fashion, never truly out of sorts throughout the stage race.

Last year, van Garderen finished 5^th overall in the Tour de France and Paris-Nice, winning the white jersey of the young rider classification chase.

I overheard a conversation at the Tour of California that inspired me to write this blog post.  Two spectators were trying to explain what it meant to ‘bonk’ after one of the color commentators mentioned something.

Learning the proper terminology when it comes to cycling and endurance sports can be difficult, but it’s important to understand certain phrases.

From the official Amgen Tour of California guide:

“Both are bad news for a cyclist.  To ‘bonk’ or to ‘hit the wall’ means a rider has not consumed enough calories to fuel his/her bbody.  Cycling races are usually long and require careful replenishment of calories and electrolytes.  Failure to fuel correctly can lead to a rider falling off the pace of the main group and may even cause them to drop out of a race.”

It’s likely inevitable you will bonk during training – and hopefully not during a race – but there is a lot of work

Alameda Runners: Long Distance Training Supplies
Alameda Runners: Importance of Proper Carb Consumption
Fueling for Cycling (PDF)
TriRadar: How to Avoid Bonking While Cycling
Bicycling.com: Cycling Nutrition: Coca-Cola

I’m sure sports nutrition and avoiding the bonk will be discussed again in the future here on Alameda Runners.