By Andrew Fathman

How do you get someone to notice you? You know, that person. The person driving the car that, unless they see you, is at risk of making you a cycling statistic. You might not be surprised to hear that the color of your kit is one of the easiest and most effective ways to make yourself more visible and decrease the risk of an accident (put that all-black kit away, no–it doesn’t make you look like Batman.)

However, while having a closet so bright it rivals the sun is great, knowing what to wear at what times of day can actually further increase your safety. Our eyes have three different photoreceptors called “cones”. These cones are specialized to see the three primary colors that make up the spectrum of visible light. Depending on the ambient light, these cones can actually be better at seeing different wavelengths of light. During the day, our eyes are most adept at recognizing green light, followed by yellow and blue (or cyan for you art nerds out there.) Before you consign all of your green jerseys to daytime riding, you have to consider where you’ll be riding. Humans are sensitive to shapes resembling biological patterns which means that we are very good at seeing the shape of a person against a background. If you’re planning on riding through seas of green foliage, it’s better to give drivers a hand and wear a color that will help them see your outline against the trees.

The last scenario to consider is when the sun starts setting and shadows start forming. We might not think about this much as the days are getting longer and we are able to finish our rides with plenty of light, but before you know it, your local TNR will start finishing with less and less light. As it gets darker, our eyes transition from seeing green the best to being able to pick out yellow the easiest and at the furthest distances.

Reflective gear is becoming standard on most athletic gear and the science behind that is akin to why road signs are so obvious at night, but following these easy rules will you give yourself the best chance at being able to chase those K/QOMs (King or Queen of the Mountain winner in races) without incident.

The post The Science of High Visibility Colors while Cycling appeared first on Team Athletic Mentors.

By Dawn Hintz

“An athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head.” – Emil Zatopek.

Or as I translate it “Run like a child”. When I watch children run I see joy. I see pure satisfaction racing to the imaginary finish line. I see them run with an unbridled passion whether it’s chasing a friend or to the edge of a lake ready to plunge in.

When my eldest son, Jacob, was 9 years old he wanted to compete in his first triathlon. He completed that day with a smile that didn’t end and a passion for a sport that has the chance to keep him healthy and active for life. When he was 12 I signed him up for Athletic Mentors Youth Triathlon Program. A 6-week program that took him beyond the fundamentals of the 3 disciplines; swim, bike and running.

The same 6-week program prepared kids as young as 9 for their very first triathlon. Some of who had very little experience swimming in a lake. They were guided through a mass swim start, exiting the water and making the transition to the bike. When they returned from the 6 mile bike, they were coached through the transition to the run. And boy did they run! Every one of them ran joyously to that finish line where they triumphantly received their medal.

The Youth Triathlon Program has continued to grow. This year will be the first year of two youth groups. The first group will be for very beginner triathletes and the second group will develop teenagers who are ready to go beyond the basic triathlon introduction. While both groups will be ran side by side; each program will be tailored to that group’s needs.

The beginners will spend more time on the fundamentals of each disciple. Each training session will include a workout but more time will be spent giving a solid introduction to each of the disciplines and answering necessary questions. Swim technique will be reviewed in a pool before venturing to the lake. Then they will be taught safe road biking and transitioning to running. It will all be brought together with a miniature triathlon practice and a race course preview before the big day.

More experienced youth triathletes will follow a similar schedule with more emphasis on vigorous training. They will be guided to new levels of athleticism. These children already know how to swim, bike and run. Now they will fine tune their technique in each discipline and learn how to peak for race day.

Both groups will race the Shermanator Triathlon on August 3^rd, 2019.

If your child has an interest in triathlon, this is the program to give them the best start and a joyous finish!

Athletic Mentors Youth Triathlon Program

Click this link to signup for Shermanator Triathlon

The post Start’Em Young appeared first on Team Athletic Mentors.

By: Jacob Dolecki

I’ve had the pleasure to work with all of the available electronic group sets out there available including: Shimano DI2, Sram Etap 11 TT, and Campagnolo EPS V4. All of the groupsets that I have tried have been for TT and triathlons only so my experiences are limited to only the views from that perspective and not from road cyclists.

Shimano

Shimano DI2 – Shimano DI2 is the first thing that you think of when you think “electronic groupset”. It by far has dominated electronic shifting for triathletes. It is cheap, clean, and intuitive. There are multiple settings that you can use: standard, semi-synchro, and full synchronized shifting. They all work as intended and it is fully up to the user for their preference. However, Shimano makes it more difficult to install due to the excess wiring and programming involved. If you decide that Shimano is your best bet, it is highly recommended to take it to your local bike shop. Because Shimano’s DI2 groupset is fully cabled, the weight is far beyond the other two electronic groupsets out there.

Full synchronized shifting – This is by far my favorite type that Shimano has out there. It gives the user the simplicity of a 1x groupset with the gearing of a 2x. To put it basically, it gives the system full control of your front shifts based on the selected rear gearing that you have. When you shift up or down in the rear cassette, the system will decide if you should be in the big or little chain ring to avoid cross-chain and to provide the smoothest cadence.

Standard shifting – Standard shifting is what you think shifting should be: you push your left button and it will move the front derailleur up and down into your different chain rings. The right button will shift the rear derailleur up and down depending on how many times you push the button. It is by far the most simple of the three functions that Shimano supplies.

Semi-syncho shifting – It is similar to fully syncho where the system places you into gearing. However, the key difference is that semi-syncho involves the rear derailleur shifting depending on your front derailleur choice. This setting is mostly around keeping your same cadence to which you supply the system via the E-Tube project App.

Sram

Sram E-tap – Sram revolutionized electronic group sets by making their system fully wireless (for road cyclists that is) with each component having their individual battery. Installation can take as little as 10 minutes because there are no wires to feed through the frame. The only downfalls to Sram Etap is the price and the battery limit.

TT E-tap – Sram’s TT/Triathlon group set incorporates the ease of using E-taps fully wireless front and rear derailleur, and only adding cables for your shifting on your aero bars and brakes. The cables from these components goes to Sram’s BlipBox. The BlipBox is an amazing tool that can be used wirelessly as a temporary shifter when tuning up or installing the groupset. In addition, Sram made it possible to micro-adjust every individual shifting while you ride to make the shifting as crisp as possible. Compared to Shimano DI2 groupset, the shifting is on par, if not a hair better than their flagship Dura Ace. Because it is fully wireless, Sram’s electronic groupset weighs significantly less than its cabled counterparts. With the wireless function, Sram’s battery life is less than Shimano’s or Campagnolo’s. Its charge lasts about 500-600 miles depending on how much you shift. If you are training for a longer race, i.e. ironman or half, you will have to charge the batteries about every other week.

The main shifting is a little different than Shimano’s in that it only uses one button per component. If you want to shift on the front derailleur, you press both buttons at once. It takes some time to get used to, but is super convenient once you are comfortable.

Campagnolo

Campagnolo EPS V4: Campagnolo is the unicorn of the electronic shifting community. It is rare and hard to come by – even harder for triathletes. Campagnolo is on their third iteration of their electronic groupset. It made vast improvements over its V3 versions. Most notably, its capability to charge via the Bar End interface, 12 gears, and its Bluetooth/Garmin compatibility. Because it has cables similar to Shimano, its weight is a little heavier than Sram Etap. However, Campagnolo uses titanium and carbon fibre for its flagship Super Record components so the weight and stiffness is far superior to Shimano. However, its price range and excludability leaves most users behind.

Installation is similar to Shimano but the tuning is a lot easier because of the Campagnolo Mycampy app and micro-adjustment on the shifting levers. The shifting itself is by far the most crisp and precise shifting. It has never once missed a shift even during hard loads. Campagnolo makes the shifts known with an audible click so you know once you shift.  

I hope this information is of value when you are considering your options for electronic groupsets.

The post Electronic Groupsets Review appeared first on Team Athletic Mentors.

By Kathy Braginton

Two years ago, prior to my first half distance triathlon, I began to utilize UCAN as my workout and race day fuel. UCAN is the only energy food powered by SuperStarch®, a patented ingredient that delivers steady energy without sugar or stimulants. UCAN has quickly become my supplement of choice in my drink bottle. I also love to change things up when it comes to my diet, so I went in search of creative ways to utilize UCAN as more than just a drink. After a quick Google search, I found several recipes to try.

My favorite recipe from http://www.generationucan.com is the Chocolate Almond Fudge cookies. After making a few modifications from the original recipe, I have found the taste similar to a Samoa Girl Scout cookie. I have used these cookies for pre, during, or post workout nutrition. They even make a good healthy snack.

Chocolate Almond Fudge Cookies (Kathy’s version)                        

• 2 scoops Chocolate UCAN with Protein
• ½ Cup almond butter
• ½ Cup peanut butter
• ¼ Cup oats
• ½ Cup coconut oil
• ½ Cup unsweetened shredded coconut
• ¼ Cup honey
• A pinch of salt
• 1 Tbsp vanilla extract

Mix it all up. Add more or less of each ingredient, depending on your taste. Roll the mixture into small balls. Put in the freezer and let chill for several hours. Or, put in a baking dish, freeze and cut into small squares. These cookies are best kept in the freezer. Just let them sit at room temperature for a few minutes prior to eating.

In an attempt to utilize these cookies during a workout or a race, I have experimented with different methods of transport. Placing several cookies in a snack size ziploc bag, I put them in the back pocket of my bike jersey. Mid-ride, the cookies turned to mush and I had to squeeze them out of the corner of the ziploc like a goo or gel. While it serviced its purpose, it was a bit messy. However, the next method worked a bit better. I purchased a liquid ice pack that was divided into 1” individual sections and cut the pack down to size to fit in the snack box on my tri bike. I placed the snack size ziploc in the snack box on top of the ice pack. While this did not keep the cookies frozen, it did keep them from turning to mush. This is now my go-to nutrition on the bike during a half distance race.

My second favorite recipe from http://www.generationucan.com is the Mexican Riviera Smoothie. This is a very refreshing smoothie on a hot summer day. The original recipe called for peaches. Not being a very big fan of peaches, I have tried raspberries and cherries. Both of these are tasty substitutes.

Mexican Riviera Smoothie

• 1 scoop Lemonade UCAN
• 1 Cup frozen raspberries or cherries
• ¼ Cup frozen pineapple.
• 4 oz of orange juice

Blend all together in a blender.

This last recipe, recently found on http://www.jessrunsblessed.com, is 4 Ingredient UCAN Brownies. This has quickly turned into my favorite early morning, pre-swim fuel. I use these in place of the UCAN Snack bars. These brownies offer similar nutrition to the snack bars at a cheaper price and the taste is not bad!

4 Ingredient UCAN Brownies

• 2 scoops Chocolate UCAN with Protein
• 2 medium bananas (mashed well)
• ¼ Cup unsweetened cocoa powder
• ½ Cup peanut butter

Preheat oven 350 degrees. Spray large rectangle pan with baking spray. In a large bowl, combine 4 ingredients with a spatula. Use a mixer to mix until well mixed. It will be very thick. Spread into pan and flatten with spatula. Bake for 18-20 minutes. Optional ingredients: unsweetened shredded coconut, oats, or chopped almonds.

Find additional recipes on Facebook at Generation UCAN. Fuel good. Feel Good. UCAN!

The post Yes UCAN Recipes appeared first on Team Athletic Mentors.

By:  Brian Reynolds

Fred Devito once said “If it doesn’t challenge you, it won’t change you”. This has never felt so true until I was running in Florida during the Holidays last year.

My plan was a 90 minute training run. I felt ok the first 15 minutes but as my body heated up more and more things gradually got tougher. I was starting to feel the effects of the 80 degree weather. However, I did not want to swallow my pride by slowing down so instead I just tried to tough it out and run the same pace just like I would back in Michigan.

When I was 30 mins into the run I realized that the pace I was running was not going to be sustainable unless I wanted to run at a heart rate of 180 bpm which is a 5K effort for me. So I backed off my pace so I could finish the run.

At the 45 minute mark I had to stop for a water break and recollect myself. I rarely stop for a drink break however, today was an exception. When I started running again I told myself to not worry about pace and just focus on keeping my heart rate at an aerobic threshold. Switching my focus from pace to heart rate gave me something tangible to target.

Unfortunately the run did not get any easier. After taking another water break at the hour mark I was able to finish the run. I still recall my legs and body feeling like dead weight after that run even though I was running a really easy pace. I was use to the 30 degree weather that I left in Michigan, the sun and heat sucked the energy right out of me.  

There were a lot of good lessons that I took away from this tough run. I had to accept the fact that I was not going to run at my usual pace due to the conditions. This run was a workout for my mental game because I had to change my expectations during the run and focus on perceived exertion and heart rate which I normal don’t pay attention to during training. This kind of workout is great preparation for a race with non-ideal weather conditions.

I now look at these tough training days as a opportunity to become a stronger competitor. Imagine never dealing with adversity in training and then you go into your next race having to face terrible weather conditions, a tough course, etc. By not having rough workouts you could be missing out on valuable experiences and lessons that could make you a better athlete.

As they say you will learn more from a bad workout than you will from a good workout. The key is to learn and apply those lessons in your training. My lessons that day were to practice patience and run to effort rather than pace.

The post Lessons from a Rough Workout appeared first on Team Athletic Mentors.

By:  JoAnn Cranson

What does drinking beer, cycling and environmental stewardship have in common?  Greenware!

Greenware not only sponsors cycling events, they also provide cyclists with a refreshing cup of beer served in their eco-friendly and brag worthy renewable cups.

Greenware is a line of disposable cups, lids, portion containers and on-the-go boxes made from 100% renewable plants.  Greenware is passionate about promoting active, healthy lifestyles.  They do this by partnering with Athletic Mentors to sponsor Team Athletic Mentors and its youth development programs as well as sponsoring multi-sport events including the Barry-Roubaix gravel road race, Michigan Titanium and other community outreach events.

Greenware’s forward thinking and passion to preserve the earth’s resources has not only created a great line of disposable and renewable products but it enables us to enjoy a cold one with friends after a hard race. Thank you to Greenware and co-owner, John Kittredge for supporting the events and lifestyle we all enjoy!

Greenware containers are crafted in the USA supporting local farmers and manufacturing.  Greenware is a registered trademark of Fabri-Kal, a Kalamazoo packaging company.   If you want to learn more about these products, check out Fabri-Kal’s website http://www.fabri-kal.com/brands/greenware

The post Three Cheers for Greenware Sponsorship appeared first on Team Athletic Mentors.

By Amy Kimber

This year marks the 30th Anniversary of the Yankee Springs Time Trial on Saturday, April 27th. This is the longest running mountain bike race in the state of Michigan, beating Iceman by about 7 months.

This is an awesome event for all ages! Whatever your ability, we have something for you, and it’s free for our young racers to compete!  Make it a family event!

Athletic Mentors is proud to be running the Kids Race and Team Members will be there to support and motivate the young riders.   This event has been known to attract around 80-100 kids ages 2-12 years old (we will let older kids race too).   These races are  free, but make sure to sign up the day of the race.

Strider racers will have their own grass loop, it includes a small uphill and some big pine trees to navigate around.  There is plenty of viewing for family and friends.

Our youngest pedalers will have a challenging loop with a combination of single track and a grassy field, it’s about a ½ mile in length. The older kids will choose between one or two laps on the famous 2 mile Yankee loop known to the locals as the “warm-up loop.”  It’s 100% single track. The course offers rocks, roots, and some challenging sand pits for kids to navigate.

Come out and enjoy the day to expose your kids to the sport of mountain biking and trail riding at 8833 Twin Creek Dr, Middleville, MI.  We will have plenty of volunteers to monitor and supervise your kids during the race.  All the kid racers will receive an award!

Along with being a fun event, all proceeds go directly towards maintaining and building the many wonderful trails right here in Western Michigan.

The race schedule is listed below or visit http://yankeespringstt.org/race-day/ for more details.

Strider Race – 11:30
The Striders (bikes without pedals) will race multiple loops on a grass loop with plenty of opportunity for families and friends to cheer. This race will last roughly 15 minutes.

Beginner Race –  12:00
The beginner race will be 1/2 mile long and will consist of a mixture of single track and double track.  Beginner racers should feel comfortable riding on trail and uneven terrain.

Intermediate Race – 12:30 
The intermediate race will be 2 miles long and is mostly single track.  Intermediate racers should have the endurance to race 2 miles and the ability to handle single track on uneven terrain.  The single track is mostly hard packed dirt but does have some sandy spots with a few rocks and roots.

Expert Race – 12:30
The expert race will be 4 miles long and is mostly single track. Expert racers should have the endurance to race 4 miles and the ability to handle single track on uneven terrain. The single track is mostly hard packed dirt but does have some sandy spots with a few rocks and roots.

The post Yankee Springs Mountain Bike Kid’s Race – Let’s Go! appeared first on Team Athletic Mentors.

“Just Tri” has been my motto for the last year and a half.  That’s when I started to think about doing my first triathlon.

But my first hurtle was learning how to swim!  I knew how to tread water and float on my back, but I had no clue how to swim freestyle.  Sooo…. I signed up for a beginners swim class for tri-athletes with Athletic Mentors.  We all know it can be nerve-wracking to try something new or different.  Well that was me the first day of this swim practice.  I struggled to even get my swim cap on!  Walking out into the pool area with many other people was intimidating but I just kept putting one foot in front of the other until I was in the pool. As we went through the first class I felt like Lucille Ball in her sitcom (some younger people may not even know who this is!)  Every activity they asked us to do I struggled.  I can laugh now but at the time, I wondered how the young girl next to me could hold her breath and just sit on the bottom of the pool while I looked like I was having a seizure just to try and stay under the water while holding my breath!

As the class progressed I pieces started to fall into place and I finally began to learn how to swim.  I joined a local Y to practice swimming. At first I had to ask to be in the lane next to the pool’s edge so I  could hold on if couldn’t make it the whole way to the other side. But, as time went on, I became comfortable to swim in any lane.  It’s was not easy (at least for me) to swim.  It took going to the pool over and over again, but I was determined.

After the swim it’s time to ride.  Since I’ve been biking many years, this was by far the easy part of this challenge for me.  You get on your bike and pedal as hard as you can for 20K (about 12.8 miles).  Ideally you need a bike that is made for pavement with tires from 23-25 cm and get in the most aero position you can to go faster.  Practice riding that distance or farther.  Join local group rides and just get out there a pedal.

Next, the run.  I hadn’t run in over 20 years and I have never run competitively.  I started out trying to run 20 minutes right away, but it was too much. I started to get shin splints and a sore knee.  I found myself questioning if I could do this… wondering if I should give up. Instead, I decided to just start slower. I ran just 10 mins.  Who doesn’t have 10 mins to do a jog slow?  That’s what I did almost every night or every other day for a week, then next week go 12 mins., then gradually built up and it was so much easier and no shin splints!

If you are considering a triathlon, here are some thoughts after I did my first one.

Don’t think that, just “tri” by:

1. Getting off the couch.
2. Join a Y, or a tri-club, run club.
3. Get a friend to do the triathlon or exercise with you.
4. Tri’s are about doing your personal best.
5. All sizes, all ages, all abilities do Tri’s, so can YOU.
6. Setting a goal to stay motivated over the winter to enter an event next Spring!

“Tri” something new, challenge yourself.  Preparing for a Triathlon is hard work, but the reward is so sweet.  This will motivate you for a healthier lifestyle, gain confidence and be content with who you are.

The post Just “TRI” appeared first on Team Athletic Mentors.

“Just Tri” has been my motto for the last year and a half.  That’s when I started to think about doing my first triathlon.

But my first hurtle was learning how to swim!  I knew how to tread water and float on my back, but I had no clue how to swim freestyle.  Sooo…. I signed up for a beginners swim class for tri-athletes with Athletic Mentors.  We all know it can be nerve-wracking to try something new or different.  Well that was me the first day of this swim practice.  I struggled to even get my swim cap on!  Walking out into the pool area with many other people was intimidating but I just kept putting one foot in front of the other until I was in the pool. As we went through the first class I felt like Lucille Ball in her sitcom (some younger people may not even know who this is!)  Every activity they asked us to do I struggled.  I can laugh now but at the time, I wondered how the young girl next to me could hold her breath and just sit on the bottom of the pool while I looked like I was having a seizure just to try and stay under the water while holding my breath!

As the class progressed I pieces started to fall into place and I finally began to learn how to swim.  I joined a local Y to practice swimming. At first I had to ask to be in the lane next to the pool’s edge so I  could hold on if couldn’t make it the whole way to the other side. But, as time went on, I became comfortable to swim in any lane.  It’s was not easy (at least for me) to swim.  It took going to the pool over and over again, but I was determined.

After the swim it’s time to ride.  Since I’ve been biking many years, this was by far the easy part of this challenge for me.  You get on your bike and pedal as hard as you can for 20K (about 12.8 miles).  Ideally you need a bike that is made for pavement with tires from 23-25 cm and get in the most aero position you can to go faster.  Practice riding that distance or farther.  Join local group rides and just get out there a pedal.

Next, the run.  I hadn’t run in over 20 years and I have never run competitively.  I started out trying to run 20 minutes right away, but it was too much. I started to get shin splints and a sore knee.  I found myself questioning if I could do this… wondering if I should give up. Instead, I decided to just start slower. I ran just 10 mins.  Who doesn’t have 10 mins to do a jog slow?  That’s what I did almost every night or every other day for a week, then next week go 12 mins., then gradually built up and it was so much easier and no shin splints!

If you are considering a triathlon, here are some thoughts after I did my first one.

Don’t think that, just “tri” by:

1. Getting off the couch.
2. Join a Y, or a tri-club, run club.
3. Get a friend to do the triathlon or exercise with you.
4. Tri’s are about doing your personal best.
5. All sizes, all ages, all abilities do Tri’s, so can YOU.
6. Setting a goal to stay motivated over the winter to enter an event next Spring!

“Tri” something new, challenge yourself.  Preparing for a Triathlon is hard work, but the reward is so sweet.  This will motivate you for a healthier lifestyle, gain confidence and be content with who you are.

The post Just “TRI” appeared first on Team Athletic Mentors.