Podium Cycling Triathlon Jersey - Swim, Bike, Run - review

What’s a triathlete to wear these days? There’s the debate that rages on about triathlon shorts verses bike shorts, triathlon suits versus triathlon shorts and shirts and many variations of bike versus triathlon specific apparel. Sure, bike gear may be more comfortable, but it may also hinder you when trying to wrap up a triathlon on a long run.

Whatever your choice is, you can’t deny the benefits of triathlon specific clothing. Specifically, triathlon tops offer comfort and functionality that cycling specific shirts may not. Bike jerseys have sleeves that constantly ride up your arm when in aero and who likes that indention around your bicep from the sleeve elastic? Triathlon tops remove the sleeve factor and usually are form fitting enough not to ride up above your mid-drift when pounding out a 30 mile tempo ride on your tri bike. That’s what they are made for.

Triathlon tops have their place and that goes along the lines of thinking over at Podium Cycling. A cycling clothing designer that makes triathlon specific clothing as well, a novel concept. PC reached out to use here at EMT to try out one of their designs. Below are our thoughts on their Swim, Bike and Run triathlon jersey.

Packaging / Shelf Appeal / Marketing - 4 out of 5 hidden zippers

When we received the Podium Cycling triathlon jersey, swim-bike-run theme, it was in the standard mailing envelope in traditional clear plastic wrap. It’s nothing wildly different than any other triathlon clothing item you would receive in the mail from online ordering. Of course it was folded up nicely and arranged in a professional presentation manor. Nothing’s worse than getting a jersey all wadded up in plastic zip-lock bag. That’s not the case with Podium.

Some organizations spend a little more on flare and have more presentation involved with shipping packaging, but it had to make you wonder what they are trying to distract you from with the shiny paper.

Form / Construction - 4.5 out of 5 hidden zippers

The PC triathlon jersey has some key features. There seems to be a divide on dri-fit fabrics vs the more spandex like stretchy fabrics. Both are geared towards getting the sweat off fast and allow the body to shed heat.

The PC tri jersey is along the lines of a true fabric more than spandex like. It’s an obvious combination of technical fabric with a specific design intent, but the fit and feel is very comfortable even at high heat and high intensity work. That’s what they call their CROSS-DR UPF25+ Fabric. It’s form fitting, but not constricting and function prohibitive. You can be comfortable, move and workout without limited mobility.

The images are fully sublimated, so you won’t have to worry about graphics peeling off. That’s always nice to not have to worry about your clothes looking ragged and tattered after a couple of intense workouts. Triathletes need clothes that will stand the test of time.

The zipper is three quarters length and hidden. That’s pretty standard for tri tops, so there’s no let down, but no super new innovative approach to zippers.

The back does have a single rear pocket. The side pockets that some tri tops sport are kind of worthless. Maybe you could fit a chapstick in there, but phones, nutrition and hydration may fit, but you’re lucky if it stays in there. That being said, rear pockets are preferred, but the PC tri jersey rear pocket is a little too shallow. Be leary of sliding your phone or anything important in there for fear it may slip out on a ride. If it was a little deeper, it would be perfect.

Fashion / Appearance - 4.5 out of 5 hidden zippers

The PC tri jersey is visually appealing. It’s simple and straight forward, but it offers a hint of aggressiveness with the side black panels with a flare into the back panel. The choice in white and black with the subtle swim, bike and run emblems in color is a smart choice to allow mix and match with tri shorts. If nothing else, triathletes like to look good and match while blowing up on a hard set of mile repeats after a 2 hour bike ride.

The simplicity of the 3 emblems on the back and front isn’t over stimulating and just right for those that choose to keep a low profile while leaving a marker that they are a triathlete. The only catch is that the design won’t jump out at you like the latest nike or under armour combat or animal print, but that’s not always a bad thing.

Fit / Function - 5 out of 5 hidden zippers

The toughest part about triathlon tops is finding ones that fit your chest and have enough length to cover your mid-drift. Unless you’re sporting a six-pack or just don’t care, most triathletes are looking to keep that belly button hidden.

The PC tri top does that well. It’s form fitting enough without constriction and has enough length to stay below your waistline. Even after tempo runs, hill rides, tempo rides and running intervals, the bottom does not creep up past the belly button. Nothing’s more annoying than constantly pulling down your tri top while sweating through an intense workout, or any workout for that matter.

As mentioned before, the rear pocket is tough to realistically utilize. It’s better than a side pocket, but it’s tough to trust that anything of importance in that pocket will still be there after a bike ride with any bumps. It’s tough enough to focus on training without wondering if your phone is still in your pocket.

The zipper is enclosed so as to prevent rubbing on the inside on the skin. It was comfortable dry or wet with sweat and left no hickeys or chafing that some zippers with less protection would potentially leave.

The fabric in itself is extremely comfortable. It breathes and during the workout, you almost forget that you have a tri top on. The sleeve seams, or any seams for that matter, don’t rub or cause chafing as well. Nothing is worse than showering up after a workout and finding those areas where your tri clothing rubbed you raw and that warm shower water starts stinging and burning. Add soap to those surprise hot spots and you have an interesting post-workout shower.

One picky item is the tag location. It’s on an inside seam along the side panels. If not removed, it can rub and cause irritation. Read the washing instructions on it and then promptly cut it off. You’ll save yourself some annoyance later on in a workout.

Another small item is the see through factor after profuse sweating. Kansas has already reached into the 90’s with humidity well above 50 percent. For those efficient sweaters, the PC tri top will become somewhat transparent after a good dousing of sweat. Be prepared. For guys, it may not really matter. But, for women who may not consider sports bras (who knows why a women would not), it could be a focal point at your gym or on the trails. Just be mindful.

Cost - 4.5 out of 5 hidden zippers

Google will find you some quality tri tops starting at the $34 mark, while the PC tri top goes for $50 direct from their site. Once you start getting more picky about colors, design, material and other choices, the mark goes up and far beyond the $50 the PC tri top sells for. For those triathletes that have been around the block and burnt through tri clothing from training and racing, the PC tri top is just as good of quality as the high end retailers.

PC keeps their prices affordable, so you can’t really count them out because of their price, but they’re also not the super saver deal of the century. Final thoughts

After putting the PC tri top through the paces of mild, cold, hot, humid and most other weather Kansas has to offer through biking and running sessions, the zipper still works, there are no tears or apparent damage and the top washes up and still looks like new.

It’s a great addition to a triathletes closet for that dependable tri top that goes with any shorts and could even be worn to the gym for strength work. It’s not embarrassing or a brash design. It’s comfortable and functional and does exactly what you would expect.

Do consider Podium Cycling when looking for your triathlon training and racing needs for clothing.

 Disclaimer

* Writer's note - Podium Cycling provided a triathlon top for this review and in no way influenced the review.

Can too much body hair be a bad thing?

Yes, no one likes excessive hair growing in your nose or ears...
... but as I have grown older (maybe not more wise or mature) I've seen the transformation of hair placement from nature.

It's migrating from my hairline to my ears, nose and back.  I can get the ears and nose, and my wife helps me with the back, thank goodness.  No guy wants to be the dude at the pool where kids point and ask "why is he wearing a sweater at the pool?".

But, what about the spots that are just natural?  Sure, women take care of the other body hair that's considered acceptable by society, but what about the dudes?  Is it acceptable for a guy to shave legs, arms and chest?  Arm pits?

It's widely known in the triathlete circles that men shaving down body parts is a widely accepted and used practice.  It has many perceived purposes that benefit performance and increases comfort.

I read over a LinkedIn post and listed the ideas that people posted of why they would shave or why others they know shave.

• Easier post training/racing wreck clean up of road rash/cuts. Hair in a wound will slow healing.
• If (or when) they wreck on their bike... the individual hair do not grab onto the asphalt or cement and hold on to it... causing a greater rip of 'chunks' of skin off one's legs (and arms) as one slides along the surface. 
• Post training/racing messages better.
• Some perceived benefits when swimming due to newly exposed nerve endings.
• Aerodynamics.
• Keeps you cooler.
• Also helps with putting on and taking off a wetsuit.
• It really does feel better. 

I can buy in to some of those.
It does suck when you pull on a wetsuit and it pulls on the leg hair.  That would be eliminated.

Shaving off body hair is not going to make the difference between winning Kona and not, for me.  Maybe a few minutes that could be justified to wind  resistance from no body hair could geta win for Crowie or Macca, but lets get real for the age groupers.

Massage, yes... but if your massage people are doing it right, there should be no issues with the oils and lotions they use.  If they are pulling your leg hair, then find a new massage person.

I've had a few rug burns and rashes from playing indoor soccer on turf, and having hair getting stuck in your scabs sucks.  I can see shaving down for road rash, but here's a thought; ride safe and don't crash.  ;)

It is an odd sensation after losing the arm and leg hair when out on the bike or swimming.  You don't get the wind through your hair feeling, but you do get a new heightened sensitivity that wasn't there before. It's a unique feeling, but I'm not sure how it would improve training or racing.

The cooler comment is interesting.  As it heats up here in Kansas City, if you're out after 10am working out, you will be tackling 100 degree and higher heat index.  Any advantage to keeping cool you can get, you had better find it.  I'm not sure if less body hair = cooler body temps.  Worth some scientific studies, I think.


Obstacles
Wife and friends.

Simply put, your wife (or life partner - equal opportunity here) has to put up with the grow-back.  If you don't keep after it every few days, that stubble you get on your face translate to your entire body after shaving.  Most women don't like to be stabbed in bed by leg hair.  You have to convince your toughest critic that you will either shave every few days to keep it under control or that losing the body hair will get you a Kona slot.

And then there's your friends.  Mancard. WTF.  Pick your response.  You have to be able to take the criticism from your "friends" about doing that to yourself.  Manly construction workers may not understand and if your crew is a "manly" bunch, you may not live it down.  Maybe if you wore jeans all of the time, you could slide it by.

In conclusion...
Do I really think shaving your legs, arms and chest will get you ahead of the competition, no.

Would I do it?  Yes and I have.  Why, I can't really say other than that's what the pro's or other triathletes I know do.  It looks fast?

It's a pain.  I use the wide trimmer and opt to not mess with the actual shaving cream and razor.  That's going to result in quick grow back, but I'm not really interested in shaving cuts and trying to get around my knee to make sure I got it all.  It's an odd notion that just one of those triathlon mystique things.

More tradition than science.  Do what works for you.

Ironman released Altitude Performance Tips for Ironman Lake Tahoe participants

...and I'm not all that impressed.
As you may or may not know, I'm signed up for 2013 Ironman Lake Tahoe.  It's in September and on the north shore of Lake Tahoe, CA.  It's at elevation, but it's nothing to freak out about.

I've been to Boulder for the Boulder 70.3 triathlon.  The elevation wasn't as much an issue as the heat without the humidity.  Being a Kansas boy, in the summer you just walk around and cannot help but sweat and feel the heat and humidity.  It makes you take notice and prepare for races in this area for extreme water loss and electrolyte loss.  When you're racing in heat at altitude, you fail to notice how much you can lose just from breathing.  Yes, I lost a lot in sweat.  But, it evaporated so fast that it wasn't obvious that I was losing so much.  The result was cramping and GI issues.

Lesson learned.

But, I don't think you need to find altitude tents, training masks or spend thousands on altitude training camps and arriving a week early for an event.

I plan on showing up 3 days before the event and hydrate, hydrate and hydrate some more.

I did want to visit Ironman's suggestions and chime in with my 2 cents.

1. Train at altitude

It's important to get real practice in the months before your race. Whether on your own or at a training camp, experts recommend making at least three trips so you can gain familiarity with the altitude's effects on your body. Squaw Valley, the Official Training Destination of IRONMAN for the Western United States, hosts IRONMAN training weekends throughout the summer months that will include specialized itineraries for high-performance athletes in a high-altitude environment. 

That's a nice plug for their training camps.  Really?  3 trips?  Who has that kind of money?  When you charge $650 just for entry and then have to pay for travel, lodging and everything else, visiting 3 more times just to train at elevation is a little ludicrous for the average triathlete that does not have endless funds.


2. Arrive a few days early

When making travel arrangements, be sure to give yourself a few days at altitude before your event so you'll be sure to be over any side-effects you might experience. Drink extra fluids during that time, too, which will help your body adjust. 

I actually buy into this.  I'm getting their a couple days early just to get my bearings and get a little used to altitude.  I am hoping to get a few quick workouts in, but nothing that will make me more efficient at altitude.


3. Stay hydrated

As soon as you get to a higher altitude, your kidneys work overtime for the first few days, which makes hydration very important, as does the fact that the air is typically very dry and loss of fluids and electrolytes through sweat is not as obvious. For at least two weeks leading into your event, be extra mindful about staying hydrated. The best way to be sure you're drinking enough? Urine should be pale yellow. 

I agree.  Drink LOTS of water.  That was my achilles at IM 70.3 Boulder. I didn't realize what I had lost at 90+ degrees since it felt drastically different without humidity from Kansas.  The true key, I think.


4. Start easy on the swim

Of the three events in a triathlon, the swim can be the most challenging at altitude. While you can simply breathe faster or deeper while biking or running, it can be difficult to coordinate your breathing pattern in the water. So ease into the swim and focus on controlled, rhythmic breathing—and if you start to notice your breathing becoming rapid, stop and rest until it regulates, then make the necessary pace adjustment.

Hmmm... I'd say this goes for any triathlon.  If you go out too hard and get in a breathing deficit, then you will have some serious issues.  Sure, you can have issues with altitude, but if you use common sense, it shouldn't be a problem and I don't think you need to drastically change your swimming strategy.  Calm, cool and collect just like any other triathlon.


5. Monitor your heart rate

On race day, it's common for athletes to experience a rapid increase in breathing and heart rate. If you do, back off your pace and effort a bit until you get it under control. 

Again, that's what I would say for any event.  The same can be said for training and racing in humidity. If you train by heart rate, use common sense and adjust your race to what your body is telling you.  Altitude isn't some mysterious dark force that's going to wreak havoc on your body.  Stay calm and under control.  Start each leg under your intensity goal to see how it goes.  You can always expend more, you can't get it back if you burn out too soon.


6. Back off on bike gears

As you climb to higher altitudes, your power output decreases. On the bike, this means you'll want to ride in an easier gear than you would over similar terrain at sea level. In other words, you'll want to ride at a higher cadence than you would normally. 

I ride at a high cadence anyways.  I believe it's a better utilization of power and gives you more to work with on the run.  That being said, not everyone trains that way.  Go with what you know.  Don't suddenly change your style on race day.  Now, you may get to the pain cave and need to back off anyways.  Remember, after the 112 miles biking, you still have 26.2 miles to run and the legs to do it. But, if you don't train at high cadence, then why do it on the one day it really matters?  If you plan to use this strategy, start training that way NOW!


7. Pass on the Personal Best

In addition to the altitude effects, many races at altitude also offer hills, which means you’re not likely to set a best time. Mentally adjust to a slower pace and pay attention to your body, rather than adhering to expectations from a lower altitude. When you get to the run, you may also find that you are breathing harder than usual. You may want to take walking breaks to ensure that you can properly fuel and hydrate. Those breaks will help regulate your breathing, too. 

Again, don't do different things on race day.  If you want to use high cadence, use more breaks, etc, then start incorporating that in training NOW.  Don't wait til race day. Altitude doesn't mean you have to settle for a second fiddle race goal.  You will have to put more into your race training leading up to the event, but altitude isn't a dirty word that's going to rape you of any and all ability you had.  Don't forget, humidity will be lessened at altitude.  Allergies will be lessened.  Heat should be minimized at altitude.  For all the detriment altitude may bring, it also has advantages.



In conclusion, unless you are gunning to place pro or age group qualify for Kona, you are probably not going to tax yourself to the point that the altitude will create a huge deficit for you.  If you have trained right and mixed it up a little to get a little more threshold, then there's no reason why you cannot go out and have a great race without spending too much time, money and drastically alter your plan.

I think too much is made about altitude and creates a huge panic and anxiety in athletes that it really won't affect in an extreme manor.  Don't waste tons of money trying to go out and train at altitude.  Adjust some of your workouts to get some more intensity in there and drink lots of water.  Figure out a plan for the race you are doing and get the key points incorporated into your training.  That's the key.

Get some USA Track and Field apparel and merchandise!

USA Track & Field (USATF) is the National Governing Body for track and field, long-distance running and race walking in the United States. Shop the online store and choose from a wide selection of available merchandise such as bags, team gear, and performance apparel. Proceeds go directly toward funding a variety of USATF programs and initiatives, ranging from youth activities to elite athlete development and support of Team USA.

July 2013 Kansas City Area Races

July 4 @ 7 am Stars & Stripes 5K and Lil' Firecracker Fun Run Summit Fair Shopping Center, Lee's Summit, MO  Celebrate Independence Day by running or walking in this event. Participants will enjoy a beautiful course, chip timing, finisher's medal, event shirt, age group awards, and entertainment by local band, Teacher'z Pet. Lee's Summit Social Services will benefit from this race.  July 27 @ 7:30 pm  Rock the Crossroads 5K  Crossroads KC at Grinders, Kansas City, MO Be a part of this evening 5K through the Crossroads Arts and Music district of Kansas City. Participants get free admittance to the concert immediately following the race; general admission tickets are $10. All participants will get a tech shirt and finisher's medal.

July 6 @ 7:30 am Darren Sproles 5K South Creek Office Park, Overland Park, KS The 2nd annual Darren Sproles 5K benefits Sproles Empowered Youth which focuses on helping teens become responsible, successful adults. In addition to the run, participants and spectators will enjoy an autograph booth, music, free food, kids fun zone, and more.  July 13 @ 8 pm Northland Hot Trot 5K Kansas City, MO A benefit for Northland Neighborhoods, Inc., the Northland Hot Trot consists of a 5K and a 1 Mile family run/walk. Afterwards, celebrate with food, drinks, and live music. Awards will be given to the top three males and females in each age group.  July 14 @ 9 am Jingle in July 5K Meritex Lenexa Executive Park, Lenexa, KS Escape the summer heat with the Jingle in July 5K in the cool Underground. Participants will receive a shirt, Jingle Bell Run necklace, food and drinks. Wear a holiday costume while helping the Arthritis Foundation. July 20 @ 7 am Julia's Warriors Run for Hope 5K, 1 Mile Smithville High School, Smithville, MO The 3rd annual Julia's Warriors Run for Hope, benefits St. Luke's Medical Foundation, Smithville Cross Country, and the Julia Bargman Hope Foundation's Scholarship Program. Medals will be awarded to the top three in each gender/age group, and plaques will be awarded to the top three overall males and females. July 20 @ 7:30 am Amelia Earhart 2K, 8K Atchison Family YMCA, Atchison, KS A part of the Amelia Earhart Festival, the 2K and 8K run/walk begins and ends in front of the Atchison Family YMCA. The race is open to all, including strollers and wheelchairs. Awards will be given to the top male and female finisher in each age group. July 27 @ 7:15 am KCXC Challenge 5K, 3K Shawnee Mission Park, Shawnee, KS Escape the roads and run on the grass at the KCXC Challenge. The race is open to runners and walkers of all ages and abilities. Whether you are a cross country runner or someone who has always wanted to run a cross country course, everyone is welcome at the KCXC Challenge.

Obesity is a disease, really?

So, Tuesday was a major day for the AMA...
They voted obesity as a disease.

From Wikipedia:
"Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health, leading to reduced life expectancy and/or increased health problems"

"Dieting and physical exercise are the mainstays of treatment for obesity."

I see the one side that allows people wanting the help in losing weight to access more opportunities through medical intervention and programs they might not be able to afford without assistance from health care plans without obesity being a disease.

But, I just don't know if obesity can really be a disease.  In a lot of instances, it's self inflected.  It's not a virus or a bacteria that causes a condition, usually.

It's a touchy subject...
One on hand, it's a life choice.  Choose to eat crap foods and a sedentary lifestyle, and you will end up obese.  There are plenty in this category and they have no one to blame but themselves, and there are those suffering real medical conditions that prohibit their bodies from working properly.  But, obesity isn't the cause for the latter, it's the results of a disease or other condition.

Sadly I see it as a way for able-bodied people that have the physical ability to work out and eat right, but are obese, to find an excuse and a crutch not to lose weight.  They can just look at their doctor and blame them for not prescribing the right meds or workout program.  They can blame their doctor for not getting weight off fast enough.  It's not the doctor's job to make someone workout and eat right, it should be that person's responsibility and internal desire to want to be healthy and live a long life. The doctors can point to the right tools, but people need to choose to ditch the drive-thru and stop watching so much tv (gross over simplification).

That's all pretty severe, but there are external factors that has lead to this problem as well.

Society has made this easy.  Thank you McDonalds and Burger King for the 5 minute drive through, pink slime burgers and greasy fries.

We are also now in the digital age where a lot of society is looking for immediate gratification, of anything.  Facebook on our phones, google on our tablets, DVR... you name it.

If you can't see results after one week, then why should we keep doing it?

To lose weight and live healthy takes months and years to correct, and maybe classifying obesity as a disease is one way to stem the tide, but I think it's a band-aid solution.

As long as you have Ronald McDonald and Starbucks pushing quick and calorie packed treats and meals and being so accessible, it will take more than calling a condition a disease.  And don't get me wrong, I enjoy my occasional white chocolate mocha from Starbucks ever now and again, but within reason and not every day.

You can't mess with free will by banning fast food, but you have to inspire people to want better foods and active lives.

At our house we don't eat 100% clean.  You can't in this day and age with two working parents and kids.  We have worked out a system to eat good and then we have cheat days and indulge in greasy burgers and Cold Stone desserts, but in moderation.

Somewhere along the line, young children and adults needs to be educated and interested in living healthy.  Maybe calling obesity a disease will results in funding long term for programs, but I see short term the result being people looking for quick fixes, failing and giving insurance providers extra incentive to drop people from coverage that are diagnosed with the obesity disease.  It's going to hurt, but at least it's a change I guess.

Got Protein?

Along the lines of healthy eating... protein is key.
I wasn't eating enough protein.  I'm not a huge fan of just jamming in protein through powders only.  It's everywhere around us, but you have to know the right places to get it without worrying about pesticides, poisons and cancerous agents.

My friends over at Maximized Living, Heritage Family Chiropractic sent out an article outlining the reasons to use the RIGHT protein.  You have to figure out which protein you need and what you are hoping to get from it.  I won't regurgitate the article on here, but below are the highlights and if you want to read the whole thing, check it out HERE.

• Improve your body composition by burning unseen calories and preserving lean muscle mass.
• Increase energy levels to keep you motivated and excited for your workouts.
• Regulate blood glucose levels by slowing sugars absorption into the bloodstream.
• Boost your metabolism by helping your cells work more efficiently.
• Strengthen your mental focus and alertness by activating orexin.
• Bolster immune function and reduce toxicity by supporting the production of glutathione.

That's all good and dandy, but where's the proof?
Before my wife and I started on the harder path of eating better and prepping real meals at home, I could keep my weight to 180 to 185 year round depending on events I was training for.

It's true.  When you institute a better daily eating pattern and incorporate the correct amount of protein from foods and supplements, you won't see an initial weight loss.  Even as I was ramping up for Ironman 70.3 Kansas, I wasn't shedding pounds.

It was a little discouraging at first, but as the weight stayed the same, I found myself using notches on the belt loop that I had never used before.  I was dropping inches from my waistline and leaning up, trading fat for muscle.

Now that we are well over a month into our new pattern, my weight is between 174 and 180 regardless of training volume and intensity.  As we cycle regular and low carb days, my aim is to shed some more pounds and stay in maintenance mode after that with training for Ironman Lake Tahoe.


What did we do?
More tuna fish.  A LOT MORE.  One little packet wasn't enough to account for what my body really needed just every day and from training.  I was depleted on protein even though I thought I was getting it through recovery drinks and other sources.  The fad drinks and meal replacement shakes don't get you enough protein if you're really looking at the numbers.

More chicken.  we try and get the free range meat or deli meats and stay away from the pre-packaged deli sliced stuff.  That has a lot of sodium and while it's good to get your salt in, that much salt is unhealthy.

LOTS more veggies.  It's a "duh" moment, but vitamins and pills just can't make up for real food.  Servings of greens, carrots and other veggies are a big staple in our meals now.  You do have to be careful as veggies contain a fair amount of carbs as well.

More egg whites.  Sure, it's a pain to separate the yoke, but a whole boiled egg can be 80 calories, but without can be 30 and you are still getting the majority of protein and health benefits.  It may not taste as good, but add it to your tuna salad and BAM, protein packed.

We also use the ARO Series from Vitacost to get our complex protein that absorbs slowly through the day to stave off being hungry all of the time and a level source of energy.  We use it in morning oatmeal and occasional protein shakes through the week.  I'll be writing up a review on the ARO products in a bit, and I firmly believe their products contributed to me knocking off 30 minutes from my half ironman time at KS a few weeks ago.

There's a deal out there now to save 20% on all ARO sports supplements - ARO Black Series while supplies last. Promo code DARO20.

You can sign up for a continuing re-order without paying every time.  They are pretty cost effective and so far so good at our house.


Whatever you do...
Just consider how much protein you are getting and what you are doing throughout the day.  Thrashing yourself on the swim, bike and run and expecting big weight loss, but not seeing it?  Are you getting enough protein to allow your body to work right?

Portions and serving sizes are all individual, google has all kinds of articles on how many grams per pound of body weight you should eat and what the demands for fit people are.  If anything, some extra tuna fish and chicken in your life won't hurt.

Milk can do a body good... at least the right kind of milk

I used to drink a lot of milk... I mean a LOT of milk.
I'd easily take out 2 to 3 gallons a week.  That's by myself before I was married.  I'd drink it cereal, by itself, chocolate milk... any excuse I could find to use it, I was in.

It started with the 2% milk.  And, when i was more interested in strength training and running every now and again and was 24 and no worries about metabolism, it was no big deal.

Then, as I got more into endurance sports and realized that less weight equals easier time racing, I started switching to 1% and then skim.  Like everyone else, I was sold on "fat free" must be better and it's still milk, right?

So, there we were happily going along even after getting married and producing some rug rats, skim milk.  I had scaled back some, but the kids were big on chocolate milk so we still shot-gunned through 2 to 3 gallons a week.  We switched our son to whole milk as he had issues with solids and preferred to get nutrition through drinks only, but that's a separate deal.

But now things have changed...
For the past month and a half or so, my wife and I have been eating a lot better.  It's kind of one of those duh moments, but it's hard to change the direction of a big ship and devote that energy to eating healthy.  It takes time and money to eat better, sadly.  Society and big food chains have made it so easy to grab a crap burger and fries in 5 minutes rather than spending 45 minutes (give or take) to prepare a real meal with real food at home is out of the question.

No, we don't buy all natural or go to whole foods for everything.  We have spend more on food, produced more dirty dishes by eating at home and produced more trash by buying more food to prep at home, but our waistlines and mental well being thank us.

That all goes into the milk equation.  I LOVE milk.  But, now I really don't drink much at all.  We try and get vitamins and what we need from our daily meals and supplement some vitamins, but every now and again I'll use some milk to make a recovery shake or recovery chocolate milk.  We also use unsweetened almond milk for a splash for shakes and other items we want a little more substance to than just water.  It's got most of the good side of milk, minus protein.  We use protein powders and a lot more chicken and tuna in our lives to make up for the difference.

Actually, come to think of it, we have been without milk for a few weeks now and never the wiser for the loss.  My wife actually found THIS ARTICLE touting the dark side of skim milk.  Now, it make or may all not be true, but if even some of these are facts, that's just nasty.

1. It was designed to profit off of you, not make you healthy.
2. It’s got a mystery ingredient they’re not telling you about.
3. It contains antibiotics, nasty bodily fluids, and GMOs
4. It provides almost no nutritional value.
5. It won’t make or keep you skinny.
6. It won’t help you avoid heart disease

Its just sad...
That with all of the every day foods that are mass produced, more and more keeps coming out about how the need for profit and speed outweigh the need for health.
Pink slime
Hot dog filler
Frosty filler
Just to name a few...

How are we suppose to turn the tide of obesity in America?  When big food producers are just as bad as tobacco producers in their apparent greed and interest in the bottom line, then it's up to each individual to make the decision.  Unfortunately not everyone has the option or will power to eat the right things.

Moral of the story, "fat free" isn't always a good thing.

Kiefer swim gear for all your swimming and triathlon needs!

Kiefer offers a full line of team apparel and training gear from Speedo, TYR, Dolfin, and Finis. They are committed to providing the highest quality service, and superior swimming products, to all of their customers. Their goal is to do everything they can to improve the quality of your life, and to improve the quality of your swimming. Backed by free shipping on orders of $64 or more, Kiefer is a natural choice for all your aquatic needs.

June 2013 Kansas City area races from KC Sports Commission

Camp WIN - June 17-20 Camp WIN is designed to empower girls in our community by introducing them to over 14 new sports and fitness activities over four days! High school girls serve as team leaders and instructors come from local universities, colleges, high schools and other area organizations! Camp WIN offers a fun, safe and encouraging environment for the girls to explore and learn these different activities! But hurry, space is limited! Sign up now Buck O'Neil Baseball Clinic - June 22 Participants will receive instructions on various aspects of the game from Jonathan Krysa, pitcher who started in the inaugural T-Bones game and 2006 Northern League's Pitcher of the Year.  Participants will also receive an Official Buck O'Neil baseball t-shirt, goodie bag and one Royals ticket for that day's game versus the White Sox starting at 1 p.m. Register today! 9th Annual Red Dog Run The Boys & Girls Club of Lawrence is hosting their 9th Annual Red Dog Run on Saturday, Aug 3, 2013 at Haskell Indian Nations University.  The 5K, 10K and 1 mile Family Fun Run/Walk helps support after school and summer programs for 1,200 Lawrence youth everyday.  The programs provide a safe, positive place for youth, ages 5-18, to engage in fun engaging activities that are centered around youth development and physical fitness.  For more information or to register visit www.bgclk.org.

June events presented by Bank of Kansas City
8	Bark N Blues 5K Run/Walk and 1 Mile Stroll with your dog	8	Erek's Run
8	Jazz in the Woods	8	Kansas City Rock'n Bowl - a STRIKE in the fight against cancer
8	Ozanam Guild Martini Mile	9	Boots n' Daisy Dukes 5K and Lil' Critter Fun Run
15	Kevin Gray Father's Day Run	15	Sanctuary  of Hope Run the Good Race
15	Tinman Triathlon	17-20	Camp WIN: Ages 6-8
22	Buck O'Neil Clinic	22	Deanna Rose Children's Farmstead Fishing Tournament
22	Inaugural Kansas City DEA Fallen Heros 5K Run/Walk	22	Sprint Race 5K Run/Walk to Benefit Saf-K
22	Walk the Dotte	29	Glow Run 5K Kansas City

Early July Events
4	Stars & Stripes 5K & Lil' Firecracker Fun Run	4	35th Annual Lenexa Freedom Run
6	Darren Sproles 5K

@KarbonSpeed SpeedPac bike hydration system review

Where do you stuff your hydration on the bike? There are hydration belts, which most triathletes are going to use on the run, and not the bike. There are the single and double seat-post mounts. There are the frame mounted cages that hold one or two bottles depending on the frame size and geometry. And then you have the SpeedFil setups that replace the frame mounted cages or bottle systems with drinking tubes that snake to the cockpit area. The latest is the aero bar bottle mount system.

You can go with the regular bottle on the mount and you could also go with a bottle/drinking tube setup as well. Basically there are enough choices and setups out there that long course triathletes have no reason to come out of aero except to dismount or stretch and aching back. It’s a beautiful thing.

For your consideration, Karbon Speed has built a bar mount system for triathlon bikes. They shipped us their SpeedPac system and we tested it out. Read on below to find out what we found out about the SpeedPac.

Packaging / Appeal / Marketing - 3 out of 5 bike pumps

When we received the SpeedPac, it was in your standard postal box and sealed in a heavy duty zip-lock bag. It was well protected from damage in shipping, but this particular unit did not come with what one might expect to see with products hanging on the peg boards at the local bike shop. It's an exercise in minimalism that KS can hopefully keep costs down while supplying quality products and not dump overhead funds into shiny wrappers.

Form / Construction - 4 out of 5 bike pumps

The FXR plate and Kage is made from KS's line of flax carbon products. What may look like defects in the surface are actually natural forming patterns due to the nature of the flax carbon. Read HERE for more information about the flax carbon line.

Through the installation and testing phase of this review, we've torqued and wrenched on the SpeedPac system and it's still not broke, despite our best efforts. It takes a good amount of abuse and use without needing special handling. Now, we haven't gone after the SpeedPac with intent to apply the maximum torque, compression and tension to find the breaking point. Destructive testing isn't our bag. Through 4 weeks of riding and usage, the SpeedPac is still as strong as when it arrived in the mail.

The design is simple and straight forward. There's no reason to make a front bottle mount system over complicated. It comes with a bracket, 4 Velcro straps and and bottle cage. It takes 2 minutes to install as long as you don't need to reconfigure computer mounts or other cockpit items. There are no zip ties and the only tool you will need is an allen wrench for the cage screws (don't forget to tighten the cage screws! We learned that lesson too late that we will visit later). Simply cinch it down on the bars, tighten two screws and throw on a water bottle and you're out! Fashion / Appearance - 4 out of 5 bike pumps

Right now, black is in. The SpeedPac is all black and has white lettering. Black pretty much goes with anything, but if time moves on and the SpeedPac is successful, maybe they'll venture into other colors. The design is minimalist, functional and sleek. It looks fast and gives you the impression that you can shave seconds off your bike while using this hydration system.

You will have an occasion when you look at the flax carbon and wonder if the finish is fading or scratched. That’s just the nature of flax carbon. It’s not a defect, just the way the product looks. Don’t be discouraged if you’re riding a tempo ride and look down and wonder what’s going on with the finish.

Fit / Function - 5 out of 5 bike pumps

We have ridden the snot out of the SpeedPac. Ok, maybe just the snot out of us on sprints, intervals, hills, tempo rides and long rides. We tried it with regular water bottles and the SpeedFill A2 water bottle system.

One ride descending at 35+ mph onto a bridge found the SpeedPac ejecting the standard water bottle when we hit the transition from the road to the bridge joint. It was around a half inch rise that was enough to jostle the water bottle from the cage. The bottle wasn't held in place with anything other than the friction of the bottle cage. Luckily, the bottle was spared a certain demise by stopping just short of going over the side of the bridge for a 20 foot drop. Be aware, bottles are more at risk to ejections over bumps.

Another item of note, make sure to tighten the cage screws to the FXR plate before heading out. Check them often. We made the mistake of not checking before the maiden voyage which resulted in the lose of a screw. We replaced it with a screw from the tool box and we were good to go. The vibrations resonating through the bike to the SpeedPac is substantial enough to unscrew a loose screw.

One issue is the mess that can be made from having a water bottle sitting on its side, while being vibrated to kingdom come on training rides and races. It's not a real fault of the SpeedPac, but more a fault with the water bottle. If you're like most triathletes, you undoubtedly have an army of water bottles either store bought or goodie bag earned. Through use, washing and more washing, these bottles get a little loose and the nozzles don't seal like they used to. If you're using anything with a powder or sports drink in the SpeedPac, be ready for a little leakage on the mount, handle bars and bike. That's why we switched to the SpeedFil A2 system that eliminates the nozzle from the equation. Leaking bottles were no longer an issue and the SpeedPac worked great. Notice that Karbon Speed offers a SpeedPac system with an A2 includes for a bundled price. For this review, we bought our own A2.

When not using a bottle like the A2, a regular bottle will work fine. Reaching for a bottle mounted on the bars is a lot more convenient that reaching for a seatpost holder or between your legs for a bottle on the frame. There’s no need for getting too far out of normal riding position and no torquing reaching for the bottles. If you do use regular water bottles only, one suggestion would be to buy cheap Velcro strapping and cinch the bottle on to secure it to the bike and enable one handed retrieval of hydration bottles. But, it feels more safe using a bar mounted bottle system.

The SpeedPac strap system also allows for the adjustment of the placement so you can move it up or down on the aero bars to your liking. If you’re like a number of long course triathletes, you’re bike cockpit is probably getting a little full and anything you can do for flexibility, the better.













Cost - 4 out of 5 bike pumps

When you break it down price wise, you have to consider the individual pieces and the package as a whole.

• KS Kage - $34.00
• KS FXR - $32.95
• KS SpeedPac - $58.45
• KS Super SpeedPac - $112.55 Use code "MVT" for 10% off for the readers of this review!

Competitors

• Comparable XLAB plate - $34.99
• General Carbon Bottle Cage - $40.00
• SpeedFil A2 - $48.99
• Total buying separate without tax and shipping is around $124.00.

There’s a chance to find a more competitive pricing for comparables, but overall Karbon Speed is the same or better on price. You won’t be winning by a large margin on price, but you will get the same quality at least for a little less than the contenders.

Final thoughts

Before the SpeedPac came our way, we didn’t really consider the aero bar bottle holder setup. Using other hydration systems and double bottle holders on the seatpost served us well. Now that we have tested it out, this reviewer is leaving as a permanent installation on our tri bike. It’s convenient when paired with the A2 or similar bottle setup with a drinking tube to allow hands free drinking in aero. This also solves the issue of leaky bottle nozzles. It works the same with regular water bottles and offers more safety in reaching for a bottle without having to turn your body for the rear or reaching between your legs. The only real issue is the flax carbon appearance. It’s not what you think would be normal for anything labeled as carbon fiber. It’s not unattractive, but it is a little different than the industry standard.

Karbon Speed SpeedPac has it’s place with the best bar mounted hydration systems on the market. It’s priced right to compete and buyers won’t be disappointed.

Disclaimer

* Writer's note - Karbon Speed supplied a SpeedPac for this review. In no way did they influence this review. Use code “MVT” for 10% off Karbon Speed products.