Road Bike Addicts

Cytomax by itself is too sweet for me, and I like having natural ingredients like potassium that improve muscle endurance and reduce lactic acid build-up (which Cytomax is light on).

Trader Joe's has several types of natural fruit juices that are high in potassium, such as their Black Currant juice. It has a whopping 790 mg of potassium per serving, but it's super bitter by itself.

Combine Black Currant juice with Cytomax though, and you get the perfect combination: A full, fruity, tangy taste with a great blend of potassium, calcium, magnesium, sodium and complex carbs for sustained energy.

Here's the mix I use for a regular size 12-oz water bottle:

• 3 parts water
• 1 part black currant juice
• 1 scoop Cytomax (30% off online right now at Performance Bike Shop btw)

Shake well and leave in the fridge a few hours before your ride so it's nice and cold, or overnight in my case since I usually ride in the early morning.

Lemme know what you think about it, or share your favorite drink mix.

Almost every time I ride, I come back with chain grease on my right leg. Usually it's in the shape of my big ring, and often it's a patch about 1 inch in diameter at the bottom of my calf muscle.

Bike grease does not scrub off in the shower with regular soap, and I'm not in the habit of bringing Comet into the shower with me either - not to mention I'd rather not put anything that abrasive on my skin.

On a whim one day I grabbed a Lysol sanitizing wipe from under the bathroom sink and was amazed at how quickly it cut through the grease on my leg. They're non-abrasive and they literally cut right through the grease in seconds.

The label on the dispenser says "not intended for humans or domestic animals" (I have to mention that for legal reasons), but then again most of the rides we tackle are not intended for most humans either!

Lysol wipes are just as powerful for removing grease and dirt from your bike frame, chain, or shifting components too.

We're looking at about a month of decent weather remaining here in the Pacific Northwest, and then the rainy season will be hitting hard. If you're just starting out as a new rider, then this list will help you know what items are essential. If you're an experienced rider, then it's also a good time to update your technical gear.

It's all about "maximizing your comfort in your discomfort" - a catch phrase that my riding group uses often when we show off a new article of technical gear or equipment. The difference between an enjoyable ride and an uncomfortable, painful ride is often due to the clothes we wear. And many times they can have a huge affect on the safety of a ride as well.

I'll start from the top and work my way down, giving you a head-to-toes list of must-have gear for rainy weather riding. This is technical gear that will make or break your riding experience when weather is marginal or downright nasty.

• Skull Cap - rain combined with wind makes a cold combination, and a light weight cap under your helmet provides just enough insultation to take the pain when you're bombing down hills and rain is hitting your face at 35 miles per hour. You'll be amazed at how much of a difference a thin layer makes, and be sure to get one that fits over your ears to protect them and keep the heat inside your body.

  I prefer the MicroSensor Skull Cap from Pearl Izumi because it's super thin and light, and has a very soft inner lining. Most of my riding clothes are from Pearl Izumi for this very reason (not to mention they typically have the best looking and most stylish gear to choose from).

• Sunglasses - you might be surprised to see sunglasses on this list, because it's not usually bright in the rain. You definitely need something to protect your eyes from the rain though, and more importantly the muck that will be spitting up from the rider in front of you.

  I have the interchangeable Quattro lens system from Performance. They come with 4 swappable lenses of varying shades, including a clear lens that's perfect for rainy riding.
  They're also 50% off right now at Performance (perfect timing, eh?).

  I will never forget a rainy ride last November before I bought them. I was riding behind 3 other riders and it was only raining lightly. All of a sudden the rider in front of me ran through a muddy section on the road ahead, and I caught a stream of mud and road grime full in the face. I could hardly see out of only one stinging eye, which was barely enough to guide me to a stop without careening off into the ditch or worse: veering out into passing traffic. Shortly after this experience I bought the Quattro shades and swapped in the clear lens for eye protection in rainy weather.

• Waterproof Rain Jacket - here's a good rule of thumb: "Dry is warm; Wet is cold". And another: "Dry is lite; Wet is heavy". Weight and temperature are two of your worst enemies. They can make your ride miserable in a matter of seconds. If you can keep your upper body dry with a good rain jacket, you've won half the battle.

  Your jacket can also give you better visibility in the rain, especially if you choose a bright, reflective color like yellow or light green. Perfomance has several jackets on sale right now, and their Pearl Izumi Channel Jacket (shown in yellow) is a whopping $100 off.

  As far as sizing goes - you don't want anything bulky flapping in the wind, but you also want to be able to move. I just stick to my regular shirt sizes and that works fine. So if you normally wear a size L, then get a size L jacket. An M will be too snug, and an XL will be too bulky. Same thing with pants. I'm a size 33 and so I get an L for leggings.

• Gloves - your hands are your body's control center for the bike. They control shifting, braking, and steering. They're also the first thing that breaks the wind when you're bombing down a hill or cruising on the flats. Numb hands make for an extremely miserable (and dangerous) ride, and it's worth investing in a good pair of full length gloves to keep your fingers warm and agile.

  I use a light weight set of Pearl Izumi Cyclone Gloves that have a wind/water resistant outer shell. They're just right for most rides until it gets down below about 40 degrees; which is about when I put on my ski gloves to keep my hands warm. Dexterous digits are crucial when it comes to winter riding though, and I only had to pull out the bulky ski gloves a few time last year when it was near freezing in the early morning.

• Leggings - even though your legs are probably all buff from a summer's worth of riding, you'll want to cover them up for the cold and rainy rides. You want something warm, but thin and flexible - and something that will shed water instead of soaking it up.
• Booties - last but not least by any means is a pair of water/wind resistant shoe covers. You might think that your feet are down there out of the way so you shouldn't have to worry about them, but don't be fooled by their location. They get just as much wind and cold as your hands do, and they hurt a LOT when they're frozen (spoken from personal experience before I finally bought mine - read my blog post from last season titled Hypothermic Spongebob).

The final rule of thumb is "no cotton". You already know this if you've been riding for a while, but it might not be obvious to newer riders. Cotton is inexpensive, but it soaks up water and holds it close to your body. That's exactly the LAST thing you want.

Technical gear is designed to "wick" moisture away from your body so that it can evaporate quickly and keep you as dry and lite as possible. It's more expensive than regular materials, but you'll never regret the money you spend on it when you're 30 miles into a grueling rainy weather ride.

Remember, it's all about "maximizing your comfort in your discomfort", and the items I've listed above will help you endure the rainy, windy rides that are just around the corner this coming season.

All three of my kids started soccer practice this week (ages 6, 8, and 10) and so I'll be on the soccer field sidelines Mon, Tue, Wed, and Thurs from 5:00 to 6:30 in the evening.

One of the other soccer dads is a rider too - in fact, he's the same guy who originally sold me my bike - and we're going to start bringing our bikes and hooking them up on our trainers. We figure it'll give us a good hour of riding, and we can set up the trainers to face the field and still be able to watch practice and cheer on our girls.

He even has an ipod video loaded with a few of the Spinervals training sessions, so he can hook it up to his handle bars and we'll have some training material to follow along with. Should be a good chance to get to know him better, and get in better shape along the way.

It couldn't be better timing either, because I'm not doing as well with the early morning rides as I had hoped. I have severe Restless Leg Syndrome and lack of sleep makes it even worse. I think my legs will feel better if I can sleep in a little later in the morning and ride in the late afternoons.

When I first started riding, and up until just recently, I used to diligently keep track of how many miles I rode each week. Every ride seemed to be a push for more miles and in shorter time. I'd vigilantly check my speedometer during and after each ride, and would add up the miles in my head as if my bike performance was somehow tied to my value as a man (erm... although I'd never come out and actually admit that - at least not in public).

Then the battery in my bicycle computer died, and I went for a couple of weeks without being able to track anything - no mileage, no cadence, no speed. Just me, the road, the wind, and good conversations with my riding buddies.

Somewhere along the way I started losing interest in the miles, and started to appreciate the shear pleasure of just riding. I started looking around more at the scenery we pass by, and the same old ride starting looking fresh and feeling new.

I'm focusing more on technique now as well, such as the right time to stand and attack when ascending a hill to keep the momentum going (which completes the climb much faster and makes it less of an exertion overall, when compared to gearing down and settling in for a slower paced grind). Sure, there are many hills where my granny gear is all I can turn, but I'm focusing more on breaking up the grind by standing at periodic intervals, and it's helping me keep up with Dave and Frank a little better to.

And for some reason those old Police tunes keep running through my mind, like... "Roxanne, you don't have to put out the red lights..." and "We are spirits, in a material world..." - one of my personal favorites when my thighs feel like they're going to explode, because it helps me shift my mental focus away from the pain and envision myself as some kind of supernatural spirit, even though I know that has no spiritual backing in the Bible whatsoever.

That doesn't mean I don't still get excited about the miles we ride, it just means that's not my focus as much anymore. I was pumped when Dave told Frank and I that we had ridden 68 miles Sunday morning on our usual before-church ride!

We started at 6:00 a.m. and ending right at 10 - just in time to rush into the shower, throw on some clothes, and then endure the leg burn while we stood and sang worship songs... waiting earnestly for the magic words from the pastor: "You may all be seated now"

Thank God for Advil, eh?! And beautiful scenery, and rolling hills, and morning sunrises. They are all worthy distractions that make it easy to forget the need for tracking miles, and just focus on enjoying the wind through our helmets, and being thankful that my near-40 body can still pull my bike and me along for 4 hours straight.