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GU Energy Gel, a Gooey Review

nick@53x11.com (Nick Schaffner) — Fri, 13 Apr 2012 11:20:00 -0700

Several months ago a big package of GU energy gels showed up at my doorstep. It was tens-of-thousands of calories to consume, but I was determined to eat it all. Not in one sitting, but over the course of two months of training on the bike.

GU has been in the energy gel business since 1991, their mission is to help athletes go faster and longer than ever before. Top endurance athletes have been using their products to get on the podium for the last twenty years, so there is no denying that GU works. But what makes GU different than the dozens of other energy gels on the market? According to their marketing department, the following:

Carbohydrates - GU provides athletes with a shot of 100 calories in the form of 70-80% maltodextrin and 30-20% fructose (The ratio depends upon the flavor.). Why maltodextrin? It's a complex carbohydrate, and studies have shown that some complex carbs are actually digested faster than simple sugars like table sugar and honey.

Amino Acid Blend - GU features a unique blend of amino acids to combat muscle fatigue, accelerate the conversion of carbohydrates into usable energy, and maintain mental focus.

Electrolytes - Sodium and potassium to ward off cramping

According to me, the difference all comes down to flavor, texture and type of carbohydrate delivered.

Flavor & Texture

I was able to test three different flavors, Peppermint Stick, Peanut Butter and ROCTANE Island Nectar (slightly different formula, including caffeine).

Peppermint Stick sounded gross, until I actually got hungry on the bike - then the rush of sugar combined with Peppminty breath-freshener became delicious. Four hours into a ride I was squeezing the Peppermint Stick package as hard as could to digest all the possible Christmas flavor. What sounded unappetizing at the start of a ride, became a nice treat under caloric deficit. The texture was consistent with most other gels, not too thick, not too thin and required a good sip of water to take down.

Peanut Butter was my favorite flavor of the bunch as it most resembled real food. The texture and flavor of the gel tasted as if you were squeezing actual creamy peanut butter into your mouth, albeit just a little bit sweeter and with no roof-of-the-mouth suction. I love peanut butter, hence I loved this gel. The thicker texture required a little more water than normal.

ROCATANE Island Nectar was the easiest, most liquid gel of the bunch. It could be downed with one quick squeeze and without water if necessary. This became my go-to gel for harder efforts or before an extended climb. The ROCTANE formula provides almost double the electrolytes, caffeine and amino acids of the standard GUs, while maintaining the same caloric and carbohydrate ratio. The Island Nectar delivered 35mg of caffeine which is the right amount for someone my size (145lbs) - I get too jittery from other gels that offer almost twice that.

Carbohydrate Delivered

GU Energy Gels are comprised of 70-80% maltodextrin and 30-20% fructose. Maltodextrin has been shown to digest faster than less complex sugars. It also tastes like a normal sugar to my body and is palatable throughout a ride and over several weeks of use. Long-term use is a very important distinction of GU Energy gels over other companies. If a certain type of sugar does not agree with your digestive system, you will find yourself eating less-and-less on the bike, bonking sooner and running on empty. However, what type of sugar works for me, may not work you and warrants personal experimentation.

Final Word

I highly recommend GU Energy Gels to anyone looking for a gel with a consistent, palatable carbohydrate makeup, yet with with a variety of flavors and textures.

Check GU Energy out online at guenergy.com

Pearl Izumi PRO Softshell 3X1 Jacket Review

nick@53x11.com (Nick Schaffner) — Mon, 19 Dec 2011 01:57:00 -0800

I couldn't find a decent review of this jacket on the web, so I here you go. I'm 5'10, 145lbs and I end up in medium Pearl Izumi jacket. The chest is still slightly baggy, but the arms and torso were too short on the next size down. For reference, I usually wear a small or Euro XS jersey.

The 3x1 is basically a wind-proof insulated jacket inside a non-insulated, wind-proof, very water-resistant soft shell jacket. They are held together via a button snap on the sleeves and collar, it works well and is simple. Once the jacket is on, it feels like a one-piece jacket.

Wearing only a short-sleeve baselayer, this jacket excels from 35-45 degrees. Any colder and I need an additional layer. At 45+ the inner-insulation layer needs to be taken out or it gets too hot. The outer layer is good up to about 60 degrees, any warmer and it makes more sense to wear arm-warmers and a vest.

Both layers breathe extremely well in all temperatures. However, your only options for additional venting are the front zippers. But, there is a clever snap on the outer-jacket collar that allows you to unzip without the rest of the jacket flapping in the wind. The zippers are very high-quality, and easily operated with gloves.

The detachable balaclava is a nice extra. However the internal stow pocket is located under the collar, inside the jacket, at the crook of your neck. It's isn't big enough for the balaclava and it feels like you are riding with a tennis ball behind your neck if you cram the balaclava back there. So in the end, I treat it like a regular balaclava and stash it in a jersey pocket when I don't need it.

The left breast pocket on the outer jacket has a headphone port. The right breast pocket and the single breast pocket on the inner jacket do not. The outer jacket rear pocket is huge and stretchy, however it is still not big enough to stow the inner jacket if you get too hot. You are stuck with the insulation layer if you choose to use it. The insulation layer does not have a rear pocket.

Overall the jacket looks great, the soft shell material has a great hand to it. You could also wear the insulation layer by itself, but it's lack of pockets make it somewhat useless in that regard. They are both styled enough to wear off-the-bike.

My only complaints are wishing it fit a little more "euro" snug around the chest, the useless balaclava pocket and the inability to stow the insulation layer. It's nice to now have a jacket that I can throw on without stressing about extra layers and just ride out the door.

Folsom Cyclebration Rodeo Cyclocross 2011 Race Report

nick@53x11.com (Nick Schaffner) — Mon, 19 Sep 2011 09:48:00 -0700

After a summer plagued with injuries; my neck, back and hip issues are finally on the mend. I was able to string together a couple solid weeks of training with the idea of salvaging my season via cyclocross.

The Folsom Cyclebration is weekend long event offering road, mountain and cyclocross racing. The events sprawls across several places in Folsom and offers a carnival-type atmosphere with vendor tents and barbecues. It's something anyone interested in bike racing should check out and support in the future.

The cyclocross race took place on the Folsom Rodeo and Zoo grounds. Oddly right down the street from Folsom Prison. Folsom must like to keep their caged animals and criminals in the same place. However there were loose chickens running all over the course. Not a good sign for a keeping things "caged" in Folsom.

The course was mostly flat, with a great mix of grass, rodeo dirt, pavement and a very technical, downhill loose-loamy section. There were two places with barriers. The only thing missing was a run-up section. I was doing the Single Speed race and ran a 38x17, but in hind-sight could have run a 38x16 or even harder. However, the easy gear was nice for blasting out of the slow corners all-over course.

Since I haven't raced my cross bike in a couple years and hadn't raced my bike period in couple months, my plan was just to sit in and let the race unfold. I marked the leaders early on and then just hung-out in 3rd position for most of the race, sorta re-acclimatizing with cyclocross racing. I rested up on the final lap with a plan to attack on the pavement leading into the finish. However bikes got tangled up with fellow racer Sage Bauers (Team Beer) in the dash for line. Sage took 1st and I took 2nd.

I was happy with my form with only a few weeks under my belt, and I still had enough in the tank to race the P1/2 Crit in Folsom a few hours later. Although I just about collapsed with two laps to go, and could barely walk afterwards.

Don't Hug Me I'm Scared

nick@53x11.com (Nick Schaffner) — Sat, 06 Aug 2011 11:59:00 -0700

Stick with this through the end, as it is wonderfully fucked up. From This is it Collective.

How To: Make Every Bottle a Clean Bottle

nick@53x11.com (Nick Schaffner) — Mon, 25 Jul 2011 17:34:00 -0700

I am sure you have seen these Clean Bottles, or at least their mascot running around at the Tour. They unscrew at the both ends so you can easily clean the whole bottle, especially the junk that collects at the bottom. They also cost $9.95 a bottle.

Why buy a Clean Bottle when you could save yourself some money and just buy a bottle brush instead. This one cost $4.99 on Amazon, and I am sure they can found for cheaper. Now you can turn all of your bottles into a Clean Bottle, no stupid gimmick needed. Works with all of your current water bottles, Camelbaks, Nalgenes and Fleshlights.

SugarSync Review 2011: Best Online Backup and File Synchronization Service

nick@53x11.com (Nick Schaffner) — Mon, 18 Jul 2011 14:06:00 -0700

I have been using SugarSync for the past two and half years (since February 2009) to backup my data into the cloud. In that time I have experimented with several other backup services, Mozy, Dropbox, Syncplicity and ZumoDrive. I have yet to find a service that can trump the features, usability and value of SugarSync.

It's Automagical

I primarily use SugarSync to keep the files between my PC and mobile laptop in-sync. This means I have immediate access to the most current version of my files whether I am working from home or at the coffee shop. So when I save a file on my PC, it is uploaded to the cloud and downloaded from the cloud to my laptop the next time it is online (or vice-versa). Automagically. As long as the specified file is within a folder that you have told SugarSync to sync, it syncs. It is not something you have to think about, the syncing happens in the background and is always-on as long as you have an internet connection. Most importantly, if your device isn't currently connected to the internet, the files are still there, and will simply resync once your device gets online.

File Availability from Anyone's Computer

These same synced files are always available online via the SugarSync website. A great example of this is when working remotely at a client's computer and needing access to a file from my PC. I can securely log onto the SugarSync website and directly access that file via the client's computer, without having to download any software. After manipulating the file on the client's computer, it can then be saved, and will automatically update on the cloud, on my PC and laptop.

File Access from Your Mobile Phone

I can access any of my files from my Blackberry. This means full access to all of my files, from my phone, without a need for internet connection (just some cell service). Now, I won't be able to edit that Photoshop file from my Blackberry, but there are countless times where I have needed to email a file to a client and have only been armed with my mobile phone. With SugarSync, it's no problem, the only requirement is cell service. There are similar apps for almost every major mobile device; iPhone, iPad, Android, Symbian and Windows.

One Click File and Folder Sharing

Right-clicking any synced file or folder gives you the option to share it with anyone, and with a plethora of options. Assign permissions; full edit access or read only. Password protect the file/folder that is being shared. Send the file/folder share via email, or get a link to share it however you would like (instant messenger, personal email service, etc).

File Versioning Beyond Your Storage Limit

SugarSync keeps the previous five versions of all of your documents in case you need to reference, restore or recover them in the future. This feature has been a godsend when I have accidentally saved over a file. A few clicks in SugarSync and I can recover a previous version. These previous file version do not affect your account storage limit, it's like getting five times the extra storage space in free backup.

Complete Document Recovery

I have had bad luck with total hard-drive failures the last few years. My documents hard-drive dies about once a year. It's the reason I started backing up my files online in the first place. With SugarSync, it is no big deal. After replacing the bad hard-drive, all it takes is re-installing SugarSync on the new drive, and telling it put my files there. I keep about 25 GB worth of files on SugarSync, so the total file download takes about a day. However I can access any files I need immediately via the SugarSync website. What this means is that I can keep working through a total hard-drive failure.

Other Notable Features

Secure data storage and transfer.
Sync to an unlimited number of devices.
Music files available for streaming to any device, including mobile. Hello entire iTunes library available anywhere, anytime.
Cloud only files. Don't want to Sync files from device-to-device, you have the option to simply store them only on the cloud.
Automatic photo albums. If a folder of photos is synced to the cloud, it is automatically presented as photo gallery online. Very useful when sharing photos.
Upload and Sync files via email. You are given a unique email address to which you can attach files for email upload to your account.

SugarSync Versus Dropbox, Mozy, Syncplicity and ZumoDrive

The following points are deal-breakers, features found in SugarSync, but not in the other programs. The reasons why I continue to use SugarSync.

Dropbox lacks flexibility when it comes to folder specification, you can only sync the Dropbox folder. SugarSync does everything Dropbox does, plus so much more.
Mozy is mainly a backup service, is not priced as a file synchronization service. You pay per device for syncing.
Syncplicity plans start at $15 a month for 50 GB, and is limited to 5 devices. Lack of mobile support.
The ZumoDrive plans are more expensive than SugarSync. Not available for access on a Blackberry.

How to Get a Bonus 10 GB of Storage

A basic SugarSync account is free and comes with 5 GB of storage. Additional paid plans are available at 30, 60, 100 and 250 GB. These plans cost $4.99, $9.99, $14.99 and $24.99 a month respectively. If you would like an additional free 10 GB of storage, simply use my referral link to sign up.

Safety Tips for Sharing the Road with Automobiles

nick@53x11.com (Nick Schaffner) — Sun, 10 Jul 2011 14:38:00 -0700

This article was originally published in the Friday July 8th 2011 edition of the Lake Tahoe paper, the Sierra Sun.

Summer has finally (officially) arrived in the Sierras. These cloudless days of endless warmth bring cyclists of all types onto Truckee's roads. Automobiles, bicycles and pedestrians are all trying to go somewhere in Tahoe. How can we all get along and stay safe?

Understand your place on the roads

Cars are restricted to roads; bicycles are restricted to roads, bike lanes and bike paths; pedestrians have no restrictions but are safest on sidewalks and walkways. When you are on your bicycle, your are bound to the same traffic laws as when you are driving your car. The only difference is that you have access to bike lanes. Stop signs, stop lights, turn lanes and turn signaling laws apply to every cyclist on the street. Unless you are walking with your bike, avoid riding on sidewalks. Not only is it dangerous to yourself and those around you, but it's illegal in California. So first and foremost, ride on the road when no bike path is available.

Assume no one can see you when riding

When riding your bike on the roads, position yourself to be as visible as possible. This often means riding further into the middle of the lane. If the road is too narrow to offer a shoulder to safety ride in, take the whole lane. It's yours by California law. If you are approaching a stop sign or signal, take the whole lane, either directly in front or behind other stopped vehicles. Don't put yourself in a position where a vehicle could make a right or left turn into your bike. If you are approaching a cross-street with traffic waiting to turn, take the whole lane. Cars at intersections ahead of you can see you better if you're squarely in the road, rather than on the extreme edge where you're easily overlooked. In all situations, brightly colored or neon clothing greatly improves your visibility. It may or may not improve your fashion style.

Look first, and signal all of your moves

Automobiles have rear-view mirrors, turn signals and brake lights for a reason, it's safer for everyone on the road to know what you plan on doing. You need to replicate all three of these features while on your bike.

There are a wide variety of bicycle rear-view mirrors on the market that will aid in checking the traffic behind you. However, the technique of turning your head to look behind while riding works just as well if you can do it safely (practice this one first). Always look or check your mirror before you turn.
Extend and point your left arm out to the left to move or turn left. Extend and point your right arm out the right to move or turn right. While you could use the traditional hand signals as taught by the DMV, I would not wager my life on every motorist understanding them. Again, always look before signaling, or you could get your arm taken out by a passing car.
If you plan on stopping or slowing down, extend your left arm at a 45 degree angle with the palm of your hand facing rearward.

By adhering to the rules-of-the-road, automobile drivers will be more aware of your presence. As more cyclists as a whole adopt these practices, the bicycle versus car incidents will decline. Truckee is trending towards being a bicycle friendly community and the best way to get there is if we all stay safe.

Golden State Circuit 2011 Race Report

nick@53x11.com (Nick Schaffner) — Sun, 22 May 2011 23:04:00 -0700

The Golden State Circuit Race presented by Rio Strada Racing took place on wide sweeping roads around a business park near City Hall in Rancho Cordova. It was basically an office park crit on a slightly longer course than normal (2.5 miles).

It was just Dustin Hahn and I representing Marc Pro - Strava in the 60+ field. Cal-Giant, Webcor, Team Clif Bar and Freemont Bank fielded full squads.

3 laps in, an 8-10 man break literally rolled off the front of the field, with all the big teams represented (minus Marc Pro - Strava), and that was it. Cal-Giant and Webcor did a spectacular job of nullifying any move that went up the road, and successfully blocked the field from getting no closer than 30 seconds to the break. The two big teams were actually cooperating by the end of the race, taking turns covering moves and blocking. One word, BORING!

So I sat about 10 guys back the whole race, dick in my hand, practically falling asleep as attack after attack was reeled back in. (I'd show a picture of this, however it is a very unsafe maneuver and highly inappropriate for this blog) To give some idea of the effort of sitting-in, I average a measly 220 watts for the 60 minute race. However, neither Dustin or I had the kind of horsepower to bridge a 45 second gap, and the blocking was so effective that attacking was truly pointless. It was just a matter of waiting out the field sprint.

I was 7th wheel going around the final corner into the finish, as Mr. 6th wheel decided to just sit up 200 meters from the line. Sitting up before the finish line, what the fuck... Jumping around the untimely gap, I sprinted for somewhere around 15 - 20th place.

We can only blame ourselves for not making it into the initial winning break. Next time.

Apple Pie Criterium 2011 Race Report

nick@53x11.com (Nick Schaffner) — Mon, 18 Apr 2011 10:57:00 -0700

The Apple Pie Criterium marked the first race of the year for me. The course holds a special place in my memories as I used to live about a mile away from the corporate center where the race takes place in Santa Rosa. I had one goal for this event; finish. It usually takes a few days of racing to get my legs up to "race speed." The high speed and non-stop surging of a criterium just can't be replicated in Truckee, on my trainer, in the garage, while watching the snow pile up past the windows.

Cat 2 (45 Minutes)

The Cat 2 race served as a great warm up for the day. I sat in the pack and didn't stick myself out in the wind a single time. With one lap to go, I surged up to 5th position. Going around the last corner to the finish line, I clipped a pedal. My rear wheel jumped about 3 feet into the air, but I somehow managed to stick the landing. Everyone cheered at the corner at my dynamic riding, but I had lost all momentum and wasn't able to sprint. The guy directly in front of my won, while everyone trapped behind my acrobatics was pissed.

Pro 1/2/3 (90 Minutes)

My legs were tired enough from the first race of the day to prevent me from actually making any moves. Fortunately, teammate Nate Freed was there with fresh legs to proudly fly the Marc Pro - Strava flag. I sat in the pack, helpless, while watching Nate attempt to forge a breakaway for the first half of the race. About 50 minutes in, "the right move" finally broke free. All of the teams were represented, so this looked the move to go with. I made my only effort of the race to bridge up, but my legs gave-out halfway to the break and I whimpered back to the field. Meanwhile Nate missed the move due to a flat tire. The 20-man break was caught with one lap to go, and the race ended in a bunch sprint. Nate, 18th. Nick, somewhere between 18th and 100th.

It Takes a Crackhead to Win Le'Tour

nick@53x11.com (Nick Schaffner) — Sat, 22 Jan 2011 12:12:00 -0800