Spring Training: The Beat 20 Heart Rate Monitor and 30 Days of Biking

YES! I signed up for 30 Days of Biking for the month of April. You can too so take the pledge!

NYC/Metro Area  Ah, spring is indeed in the air! I know because my sinuses are draining like crazy but not to be discouraged, I got on my bicycle for the first time this year. There was so much awe that it or I even moved as it's been bitterly cold of late. No matter. I got out there!  Surprisingly enough there were some things that were still functional after a long winter's deep freeze in the great North East.


Bicycle Electronics Check List:


Bicycle Headlight - My Cree 3K Lumen is a super bright rechargeable headlight and has a separate power source which is always disconnected when I finish riding. Bright as ever, it fired right up. A very good investment, I've had this light on my bicycle since 2013.

DiNotte Daytime Red Tail Light

Bicycle Tail Light - Once again, you get what you pay for. Behold The DiNotte Daytime Red. Although installed on my Terry Symmetry when I connected the light to the battery pack, BOOM, beautifully fired up lights. Rechargeable and extremely bright, it can be seen in broad daylight by over a mile. I've also had this light on one of my bikes sine 2013. 

Electric Horn - This extra loud, 105 decibel Megalert Megahorn Bicycle Horn uses one 9 volt battery...forever.  Another relic, I think I changed the battery twice since purchasing it back in 2011.  After a long deep freeze it still blew the doors off the bike garage! 



So having been pleasantly surprised at how well everything still worked, I only had one casualty. The Reflex Auto Tail Light was dead and new batteries couldn't revive it. The CatEye Commuter Wireless Bicycle Computer needed a new battery which I changed and so it is up an running again. Likewise the Planet Bike Blaze 45 battery powered headlight on the Terry Symmetry just needed a new battery. A very well made bicycle light, the PB still rocks. Not bad! After washing the frame, oiling the chain, polishing the saddle and cleaning the rims I was motivated to sign up for 30 Days of Biking this year for the month of April.  All the warmer days in March will be conditioning runs for the daily rides next month. Cycling is a fantastic way to ease your way back into condition after being somewhat sedentary over the winter. You don't have to ride long or far, just commit some portion of each day to a bicycle ride.  You can do this!  Go ahead, sign up and take the pledge to ride your bicycle everyday for the month of April here at 30 Days of Biking.  #30DaysofBiking!

My 30 Days of Biking ride equipemnt + a new cross training accessory

Spring Training with the Beat 20 ECG Heart Rate Monitor

This season I have the chance to try this new ECG Heart Rate Monitor to train with. Unlike other heart rate monitors (that I've attempted to use), this one is easy to set up and get working right out of the box. Comes fully charged with recharging ability via USB cable. It actually shows your real-time ECG wave as if you're in the doctor's office!  Pretty advanced.  Connects to your phone via Bluetooth and the sport app, it will store your training sessions which can be saved and uploaded elsewhere.

The Beat 20 sensor is waterproof, making it suitable for everything from sweaty weight lifting to swimming pool laps.  Also gives you: distance, speed, steps taken, cadence, data storage and analysis with a vibration warning when you are reaching your heart-rate threshold. Your personalized profile within the app shows YOUR maximum heart rate based on age and other individual factors. It can also be paired with your bicycle computer so you can have all that data in one place during your ride. This is a bit more complicated and you'll need to be sure that your bicycle electronics has either Bluetooth or ANT+ connection capabilities.  Perfect also for walking, running or weight lifting sessions at the gym. The chest strap itself is very comfortable and easily adjustable. Quite impressed so far with the Beat 20 and can't wait to start seriously training with it this spring.  Check it out at Shanren Tech

The Beat 20 ECG Heart Rate Monitor by Shanren Tech

REI's Introduction to Mountain Biking Class

REI course instructor, Justin briefs us on mountain biking basics.

We had absolutely gorgeous weather for the REI Introduction to Mountain Biking Class last Sunday, September 14th. Up in the mountains of Lewis Morris County Park the air was crisp and cool with very little humidity when the class started at 10 am. REI provided the mountain bikes and helmets for us, so we simply came dressed in our cycling jerseys, mountain biking shoes and hydration packs. I would also recommend bringing an energy bar, pair of cycling gloves and ChapStick Hydration Lock Sunscreen SPF 12. Apply sunblock before heading out. Here is the link to how I packed for REI's Outdoor School HERE

Kestrel Heat Index reading is a comfy 57.6 degrees.

Heat exhaustion didn't seem too likely at these cooler temperatures but as I've said before, September can be tricky especially at this elevation (500+ ft). Starting out very cool in the morning but by midday feeling like the middle of summer. So I kept checking throughout the day and the Thermal Work Limit continued to read above >220 (W.m -2) or "Unrestricted". This means no limits on self paced work or exercise for trained, hydrated athletes. Most everyone had a hydration pack so no problems there.

REI Instructor Ty (yellow jersey) demonstrates mountain bike maneuvers.

Field Maneuvers
First we road uphill to an open field to learn basic mountain bike handling and maneuvers we would need later for the trail ride. We learned proper shifting, braking, manual and pedal assisted wheel lifts which helps when clearing logs and exposed roots. Using real obstacles, we were able to practice these newly learned skills until we got them right. The instructors also road along side us to see if we were executing the moves correctly. Justin even showed how to gracefully take a fall on the bike! These guys are really dedicated.

Putting our skills into practice on the trail.

Trail Maneuvers
After training in the field, the next logical step is to test these skills on an actual bike trail. We took the Yellow Trail at Lewis Morris County Park which is known as one of the best mountain biking terrains in New Jersey. I have to admit that the field skills we practiced came in handy here, especially for clearing logs and large rocks. The trail itself is very scenic and reminds me those in Turkey Swamp Park in Central NJ. These Morris County hills are quite a bit steeper than those you'll find at lower elevations though.

Gina making her descent on the trail.

I enjoyed this class all the more as REI outfitted us with helmets and Novara Mountain Bikes for the day so there was less for us to pack and travel with. I'm primarily a road cyclist and use Polar Bottles in the frame cage. This doesn't work for Mountain Biking! Get yourself a good hydration pack like a Platypus or my Antidote 100 oz which allowed me to haul water for both my companion and myself for the day. I carried my reservoir in the REI Women's Flash Sport 15 which is the lightest pack I own. The back is well meshed and vented so I wasn't sweaty. The strap pouches kept my bite valve, snacks and camera remote within reach the whole day. 

REI's Flash Sport 15 accommodates most hydration packs

Camera Equipment
All of the on location photos and videos were taken with my little GoPro clone, the eXpo Mini Action Cam which Justin attached to my handlebars before we got going. This will be replacing my DSLR Camera for all outdoor events and expeditions as it offers a crisp 20 MP resolution as well as sharp video imagery in wet and rugged environments. Very easy to take pictures with the eXpo even while the camera was in video taping mode. I did this while riding on the road back to the park and just wanted to take a still to capture the moment. Here it is:

Road photo taken while filming video with the eXpo

Technical equipment for the day.

Technical Equipment
As you may know from reading this blog, I do a lot of outdoor expeditions especially in the fall and winter months. Having a camera in a protective waterproof case is going to be sweet! 
I also always bring along a way to keep tabs on changing weather conditions. You can not always rely on a phone app which only tells you the conditions at the nearest weather station, not necessarily where you are at the time. We all know the feeling of having a signal lost in the mountains. Then what do you do? My cellphone also does not have an impeller to measure wind speed which further shows its limitations.

If I'm going to be out for the day or overnight, you better believe that I will be bringing a pocket weather tracker! Conditions can change in a heartbeat and storms can come up out of nowhere. Kestrel Meters are practically bombproof, can be immersed in freezing cold water and still function. Very lightweight, they are quite easy to take along and perform multiple functions for such a small unit: temperature, heat index, humidity, wind speed, barometric readings, altitude, dew point, etc.

Last Challenge of the Day - Stream Crossing Video
I took the eXpo out of the handlebar bracket to film everyone crossing the little stream as our final challenge which everyone completed with flying colors. It was very rocky with a steep incline after the water so it is much more difficult than it looks here.



Special thanks to REI for hosting this class for us and providing such an enriching outdoor experience for fitness enthusiasts of all levels. Learn more about REI's Outdoor School Classes, Membership and Travel opportunities at REI.com or REI.com/learn.html

See the NEW eXpo Mini HD Action Cam at PyleAudio.com

Visit Nielsen Kellerman online at NKHome.com to see all the Kestrel Pocket Weather Trackers available.

Special thanks also to Topricin who provided travel packets of all their first aid and pain cremes for the class. 

Rapha Women's 100 - My Castelli & Giro Cycling Kit

Cool Move - Castelli's Body Paint Women's Tri Top

The Rapha Women's 100 Cycling Sportive is quickly approaching so I've had to make final choices on my kit for the day. Last year I wore a very light FRC Carbon Fibered Kit by Giodana which was great in the intense summer heat. This year I'm wearing something even lighter. Castelli's Body Paint 2.0 Series.

Castelli's Body Paint 2.0 Series
"Castelli - An unfair advantage." Well, I'll take every advantage I can get, unfair or otherwise! 
The Body Paint W Tri Short Top is ultralight and specifically made for warm summer riding. The velocity fabric is extremely aerodynamic and comfortable at the same time. The white T-Back reflects heat and the top has an internal bra so you can save weight that way as well. More suited for the Ironman, I plan to wear this bad boy for the Rapha Women's 100 for what I hope will be a much cooler ride.

Castelli's Body Paint 2.0 Women's Bibshort

Castelli's Body Paint 2.0 Women's Bibshort
I can not believe how light these are! These have straight, non binding legs yet there are light grippers on the inside to keep them in place. Just like the Body Paint Tri Top, these women's Bibshorts are made for warm summer weather. The genius is how this garment is knitted into a single piece of seamless fabric. Nothing to bind or dig into your skin. Has a Progetto x2 Air Seat pad for extra ventilation and the suspender straps are very comfortable for us ladies with ample assets. See more pieces and kits from the Body Paint Collection at Castelli-Cycling.com.

Giro Amare Women's Amare Road Helmet & Riela Trail Shoes
Giro has been perhaps my favorite helmet for years ever since I got that crazy pink leopard print lid! It still stops traffic and I get tons of compliments after nearly 10 years! It's still perhaps the lightest helmet I own. Here it is below, refusing to be retired.

Giro Riela Trail Shoes & vintage Giro Women's Helmet.

Giro's Amare Women's Road Helmet
What I like about Giro is the fact that they have made a women's specific helmet for an number of years. This is important because our noggins are a lot different from the guy's. Take into account we also have more hair, getting a smaller man's helmet just doesn't cut it. What also sets Giro apart is their attention to styling. The Amare comes in a Matte Black, but take a look at the rear and you'll see it's anything BUT boring. The polka dots are on trend and adds visibility. Featherweight lining with slimline buckle, it has an In-mold - EPS liner, polycarbonate shell. Equipped with 26 Wind Tunnel vents with internal channeling, it has the Roc Loc 5 fit adjustment system that can be dialed in while the helmet is being worn.

Giro Amare Women's Road Helmet

Giro Riela Trail Shoes
My ride route takes place among the rural horse farms and roads of central New Jersey. So I have worn mountain bike shoes as they grip better on uneven surfaces. I have been wearing Pearl Izumi MB shoes which I like except for the laces. Just my preference but just the thought of laces getting caught in the crank causes concern.
The Giro Riela Trail Shoes are closer in design to my dedicated racing / road shoes. They are much more sleek and lightweight (weighing 290 gms) than my PI MB shoes. Also like my Sidi Road Shoes, they have velcro straps and NO laces. Perfect! While I have only begun wearing the Rielas, I'm excited about using them for the upcoming sportive. See these and more road helmet and shoe styles from Giro.com.

Giro Riela Trail Cycling Shoes in Black/Rhodamine Red

So that's my kit for the Rapha Women's 100 this year. Next up I'll show you some of my favorite training table foods and supplements as well as some special power goodies I plan to take along for the ride. Some tips I'm using to prepare is to:

*Train in the heat and avoid air conditioning. You'll do better to rough it in the heat and humidity to acclimatise yourself to riding in those conditions.

*Train with a heavier bicycle than the one you plan to use for the ride. I am using my sport-touring bicycle fully loaded with a rear trunk. It is at least 15 pounds heavier than my Terry Symmetry.

My Nishiki Sport Touring "trainer".