Gear and Training Blog

Contrasting Your Workouts

2011-11-01T09:13:00.000-07:00

I thought we would go down the path of the use of "contrasting" within your current workouts.

Over the history of fitness in America, there are many fads or remakes of the same idea. Like "Plyo-metrics are the only way to go to train for power," "The stability ball is the best thing ever," "Pilates is the way to go,"' "Free weights or it isn't training," we have all heard that some type of training is the silver bullet to success. We believe the truth lies somewhere in the middle. Each type or method of training will produce different results, create a different way to challenge the body and has strengths and weaknesses.

Most athletes would benefit from the use of different methods in their training program. Simply going down the line of machines at the club just will not cut it over the long haul. A small change in your training can make the world of difference in your results.

This is where CrossFit has entered. They use multiple different training methods and place them into a short, intense 30 minute workout. For further research, check out their site.

So why not "contrast" your workouts to include one exercise from one method and pair it with a second exercise from a different method and see how your body responds.

I realize this is a very broad sweep at the concept and may create strong opinions, I would love to hear your take on the idea.

Stephen McCarthy
Gear and Training
"Attacking Life and Sport Since 2001"

Friday Afternoon Post

2011-10-28T10:34:00.000-07:00

Good morning,Friday's are great. The end of the week has arrived. Anticipation of a Saturday morning workout, a coffee from Starbucks and time spent with friends. Always a great time in life.Just a couple housekeeping things for today.As previously mentioned, we are running the 20% off over $50 promo through next Monday. Check out the details below.Secondly, I would like to thank everyone for the feedback related to the flexibility post. It was great to hear the stories and the science of each one. I will venture to challenge current thought and hopefully, it will help you with your long term performance.It is always hard from this side, you sit in a bubble and sometimes you don't hear all the trends in thought or new areas that are being explored. From that perspective, What other subjects would you be interested in seeing in the future? Let me know your thoughts.Well, that should about do it for today. Have a great weekend.Stephen McCarthy
Gear and Training
"Attacking Life and Sport Since 2001"

Westcomb Outerwear Review

2011-10-26T09:47:00.001-07:00

Today we are going to look at Westcomb Outerwear.

I posted this comment last week on Westcomb:

Westcomb: A relatively new player with some of the highest quality products in the market today. They are made in Canada, so the workmanship is far above other mainstream brands. The fabrics they use are the same you have come to know and love. But the big difference is in the colors. They use these really cool pigmented highlights that really make them different than the rest. And when you pick up the pieces you really can see the quality of the components and feel the workmanship.

So here are some additional thoughts and images. The jacket pictured is the the Westcomb Cruiser in the color Vivid.

The zippers are high quality and you can feel it when you use them. Secondly, the smooth outer part of the zipper is amazing. The Event fabric has been used for this jacket

Another really cool feature is the pattern in the fabric. It really does set the jacket apart from the other brands. It is both fashionable and functional. The Cruiser has a checkerboard pattern. Other pieces have a pattern and a pigment to enhance the color.

Lastly, the internal jacket pockets show the solid workmanship and are well placed. You can also see the taping on the internal seams. Very well done.

All the gear from Westcomb has the same workmanship and high quality components.

As far as negatives, only one that comes to mind is that sometimes they run out of colors and models in middle of the season.

On the positive side, they are one of those companies that has not sold out to making the most money. They are throwbacks to the old days when quality made a difference and you don't comprise this principle. Great Warranty, when needed. Outstanding people. They are truly committed to the outdoor industry and all that it embodies They are one one the future pillars of the our world.

Stephen McCarthy
Gear and Training
"Attacking Life and Sport Since 2001"

Increase Flexibility, Decrease Performance? Feedback

2011-10-24T05:07:00.000-07:00

Good morning,

I want to thank everybody who passed along their thoughts on the subject of flexibility. Posted below are a couple of them.

Please pass along your thoughts and we will continue the discussion.

Have a great day.

Stephen McCarthy
Gear and Training

James from Carson City, NV:
There was an Australian study on this basic subject published a few years ago. The conclusion was that stretching before engaging in athletic activities, running, cycling, etc., prevented one from suffering a sports injury every twenty-seven years. Essentially, stretching has little value. Being lazy, it suits me just fine. I get on the bike, pedal a bit slowly for a block or two and then it's flat out. For those who like to stretch, go for it. Age 74 in case anyone cares.

Tjader from Huntington, CA:
It depends on the definition of "Performance" and whether the discussion is of athletic performance or performance of a singular activity? While a muscle or joint may well weaken with elongation, energy as used for athletic performance is generally an equation that equates to velocity. For instance, Usain Bolt's legs don't turn over at a more rapid rate than his competitors but because his legs are longer and will therefore extend/stretch farther the energy transmitted into the ground is greater which propels him faster/harder than his competition.

If his legs were shorter or he less flexible, with the same turnover rate, he would have to generate more energy into the ground than he currently does to run the same speed.

Joint flexibility is a whole different subject as that, I believe, speaks to joints that essentially absorb energy and lengthen reaction time.

Alex from Ortonville, MI:
Flexibility training is one thing, but stretching is different. I will say certain muscles sometimes don't like stretching after a workout and others will sometimes injure if you don't. I've experienced both.

Stephen McCarthy
Gear and Training
"Attacking Life and Sport Since 2001"

Is the Size Chart Accurate

2011-10-21T13:25:00.000-07:00

You spend 2 hours researching the right gear, study the size chart for accuracy, and then pull the trigger. You receive your gear and you can't get it over your shoulders.

First question... I followed the size chart. Why doesn't it fit?

This is a very common occurrence in endurance sports.

Here are a couple scenarios to prove a point. A traditional endurance athlete has strong legs and no shoulders. On the other side, a swimmer will have broad shoulders and no legs. They have the same height and weight. Can you see the reason for your frustration?

Secondly, your body type will work better for one brand versus another. Using our two athletes from above, 2xu will fit the traditional athlete and the Synergy will fit the later. Each sport has specific brands that follow the same guidelines. In cycling, Assos is the extreme euro cut and Skins is the broader cut.

Here are a couple rules for you to follow for your next gear purchase.
1. Each brand has a certain type of athlete that will work the best
2. Add your torso length and width into the discussion.
3. There are always special cases related to an athlete's body composition.

And remember fitting gear tight to the body is an art form, not a science. What one person thinks is the right fit, another will feel is too tight.

Hope that helps and give me a call if you have any questions.

Stephen McCarthy
Gear and Training
"Attacking Life and Sport Since 2001"

Is the Size Chart Accurate, Part 2

2011-10-21T13:24:00.001-07:00

What are the special cases and are there some additional rules to follow?

The answer is yes.

Rule #1 Take into account your body composition. Fit in this order: torso, legs, arms.
Rule #2 Be accepting of the fact that your gear will fit 90% perfect.
Rule #3 Choose comfort over the sizing chart.
Rule #4 Where possible, eliminate one piece garments.
Rule #5 Plan your purchase far in advance of your deadline and allow time for returns.

Here are few examples and their solutions:

1. Short Torso, Long Legs: The big problem will be the distance from the shoulders to pelvic area and you need extra length on the bottom. Making the top too large if you fit your legs. Solution: A two piece system. If none available, then fit your legs first and realize your top may be a little big. With some gear, like a triathlon wetsuit, it may be best to fit the torso and live with short legs.

2. Broad Shoulders/Back: Probably the hardest situation to gauge because how broad is broad. Solution: Make sure the brand will accommodate your body. Fit your shoulders foremost. Be accepting of the extra material around your waist and lower body. Your comfort is more important than the garment fitting your whole body.

3. Longer Torso, Short Legs: Fit the torso first. Legs second. Solution: Two piece system. If none, realize that you will have extra material on your legs.

4. Longer Arms: Decide which body part is more important. Torso or arms. More times than not, torso will win. Hopefully, you have a long torso with long arms.

5. Claustrophobic: Sleeveless gear might be the quickest solution. Or size up and a little extra material will go a long way to taking away that feeling.

6. Over 6" Tall or Over 200 lbs: 80 to 90% of the gear is not made to fit your body. Realize that you are not able to buy any brand in the market and once you do find a brand that works well for you, don't change. Then follow the rules based on body composition.

Remember sizing is an art form and your comfort is worth the extra time and effort.

Stephen McCarthy
Gear and Training
"Attacking Life and Sport Since 2001"

Is the Size Chart Accurate, Part 3

2011-10-21T13:20:00.000-07:00

The area I would like to cover today is.... Which brand will fit my body?

One disclaimer before we get started.... The categorizations that follow are generalized statements. Each brand does have different pieces that will fit different athletes. We just need to make sure that we make the adjustments as mentioned in the previous posts.

With that said, we go to ranking the brands....

For the sake of simplicity, we will have 3 categories:
A: Smaller shoulders, Tight lower body. Euro cut.
B: Bigger shoulders, Average lower body, but could go either way.
C: Larger shoulders, Loose lower body. Traditional Cut

Triathlon
1, 2xu - B
2. Synergy - C
3. Orca - A
4. Blue Seventy - B
5. TYR - A
6. Desoto - C

Outdoors
1. Westcomb - C
2. Icebreaker - A
3. Mammut - A
4. Smartwool - B

Cycling
1. Assos - A
2. Capo - B
3. Castelli - A
4. Showers Pass - C
5. Skins - C

Well, that should about do it for sizing. If you think of any additional questions you would like to see in our posts, let me know.

Stephen McCarthy
Gear and Training
"Attacking Life and Sport Since 2001"

Inov8 Running Shoes In Stock

2011-10-21T13:18:00.000-07:00

Inov8 running shoes have arrived. I have used a pair for the last year or so, they are very comfortable and withstood the daily beatings. Also, I have slight pronation that makes some running shoes very uncomfortable, but the Inov-8 230's foot bed and overall stiffness almost solve the problem.

The brand is of the minimalist thought process. Very low stack height and a little stiffer foot bed that leads to more comfort than most running shoes.

Here are a couple links to all the technical info:

1. Overall Technology
2. Biomechanics
3. Comfort

There is an abundance of information on Inov-8's webpage. Check them out.

So the next time you are in the market for some trail running or workout shoes, I would give them some serious consideration. We will do a more in depth review of the models we carry in the next couple days.

Secondly, we will be running a sale for till month end. See the details below.

Have a great weekend.

Stephen McCarthy
Gear and Training
"Attacking Life and Sport Since 2001"

Inov8 Bare Xlite 200 Running Shoes- In Stock

2011-10-21T13:16:00.000-07:00

Today we are going to take a look at the Inov8 Bare Xlite 200 trainers. They arrived in the US within the last couple weeks.

Here are a couple thoughts:

1. At 200 grams, when you pick them up you can feel the difference.
2. The Inov8 lacing system has been included for a comfortable fit.
3. No major seams internally to cause friction.
4. Great insert for additional comfort.
5. Sizing is a bit shorter than traditional, so move up an 1/2 size,

Overall, great fitting shoes that are ultra light and sturdy. What is amazing is that there is at Bare Xlite 150 that is even lighter.

Check them out. Have a great day.

Stephen McCarthy
Gear and Training
"Attacking Life and Sport Since 2001"

News Update on Winter Cycling Shoes

2011-10-21T13:11:00.000-07:00

Over the last couple days, the winter shoe orders have started to roll in. We ran out of a couple sizes and needed to add to our inventory, so we placed an order with Northwave. No big news there, but we found out that they are already out of stock of some sizes. I almost fell out of chair!! It is mid-October!! They also said that they will not be receiving any additional shoes this season. With Lake not making shoes this year (last year's industry leader) and Northwave already in short supply, there will be a shortage of winter shoes in the US market this year.

So if you are in the market for winter shoes, I would do it earlier than later.

Stephen McCarthy
Gear and Training
"Attacking Life and Sport Since 2001"

Winter Cycling Shoes

2011-10-21T13:09:00.000-07:00

Hello everyone,

Today's post comes from one of our customers in Michigan. Irwin has been cycling in the winter for over 30 years. Last week, he sent me the following email. So I thought it would be great information to pass along.

Secondly, if you have any additional thoughts to pass along. Please do. We certainly don't think we are the only one with original thoughts.

Enjoy,

Stephen McCarthy
Gear and Training

Post on Winter Cycling:

Electric socks and hand warmers are okay for light outdoor activity. There is a lot of "toy grade" outdoor gear that leaves a bad impression. As a consequence it's easy to write off some of the more serious and expensive solutions that do work.

The problem with all shoes is that the extremities - hands and feet just do not get enough circulation. These areas do not generate sufficient heat by themselves. Insulating materials that create a sufficient barrier tend to be larger and cumbersome.

Irwin from Western Michigan
There obviously are outdoor boots that work in the winter but they are not "bike rider friendly." The ski industry has confronted the issues we are talking about. These are sports enthusiasts that are active in seriously cold conditions and at similar 15-20 mph speeds. They have developed solutions which utilize small, lightweight, battery powered devices to heat the hands, feet, and even the chest area.

Personally I find the chest area rarely be a problem. Electric socks are good for large boots. Close fitting bike shoes and sky boots require a solution that works with those size constraints. Removing the orthotic spacer and replacing it with one that includes a heating element does not change the fit. A little wind protection such as a Goretex shoe cover keeps things comfortable without overworking the battery.

Gloves have come a long way especially with the development of small lithium batteries. They utilize a some insulation and have an exterior Goretex wind shield cover.

With the shoe inserts I usually end up turning the heat up towards the end of a winter ride. On the other hand I turn down the glove heat as the ride progresses and my workout heats my chest and head core areas.

As I mentioned I have been a road rider for over 30 years - I am 59. My typical winter ride today is 90+ minutes and I end the ride comfortably. Before the use of battery gloves and shoe inserts I was limited to 45 minutes and I was often frozen. As I warmed up my toes would feel like they were on fire. Those ride conditions led to the Raynaud's which affect my feet today.

There are other positive comments that I have heard about for the hands. I have heard positive reports regarding the neoprene handlebar covers which fit over the brake/gear shifter area. Let's face it the hands really suffer in the cold wind.

Here are the links for inserts and gloves that he uses:

Hotronics

Gerbing

Stephen McCarthy
Gear and Training
"Attacking Life and Sport Since 2001"

Outdoor Brands Review

2011-10-21T13:05:00.000-07:00

Good morning,

This week we are going to change directions from sizing to outdoor gear. We are going to look at the top 3 outdoor brands in our company.

1. Westcomb: A relatively new player with some of the highest quality products in the market today. They are made in Canada, so the workmanship is far above other mainstream brands. The fabrics they use are the same you have come to know and love. But the big difference is in the colors. They use these really cool pigmented highlights that really make them different than the rest. And when you pick up the pieces you really can see the quality of the components http://www.blogger.com/img/blank.gifand feel the workmanship.

2. Mammut: High quality. Company has been around for over 100 years. Made in Europe. Everything you could ever want in an outdoor brand. High tech fabrics. Serious functionality. Quality workmanship. Exclusivity. The only downside is the sizing. For sure a euro cut, so plan accordingly.

3. Icebreaker: Best in class merino wool apparel. They have been able to make merino wool http://www.blogger.com/img/blank.giffashionable, comfortable, and functional at the same time. Fantastic colors. For increased warmth, different thicknesses. Again the only downside is euro cut sizing.

Well, that should about do it for the intros. In the next post, we will tackle the specifics of each brand.

Lastly, a reminder that we are running an October Sale until the 31st. You can pick up some of the gear mentioned at a great price as well.

Thanks
Stephen McCarthy
Gear and Training
"Attacking Life and Sport Since 2001"

Increase Flexibility, Decrease Performance?

2011-10-21T12:50:00.000-07:00

Good morning,

In today's post we are going to deviate from the traditional path of gear reviews and such. Let's move over to a subject related to performance, flexibility. My goal with this edition is simply to challenge the status quo. If you have some additional research, I would be open-minded to receiving it.

How many of you have heard that if you increased your flexibility, you will perform at a higher level. I think most of us have heard this our whole life.

A couple years ago, I went down to the University of Minnesota to talk with a PHD on staff. And one of the subjects that came up was the value of traditional stretching in human performance. She said that she did not believe that the use of stretching would increase performance. The use of a dynamic warm-up and participating in your sport would produce the necessary flexibility. I almost fell off my chair!! It seemed almost Un-American to say that stretching or increased flexibility would not improve your performance.

Then 2 months ago, I came across the following post, "Running Economy: Increased joint flexibility may damage your distance running performance" Click here.

Let me know your thoughts.

Have a great weekend.

Stephen McCarthy
Gear and Training
"Attacking Life and Sport Since 2001"

Lifetime Fitness Triathlon and Expo this weekend!

2010-07-08T08:21:00.000-07:00

Gear and Training will be at the Lifetime Triathlon Expo this Friday, 7/9 from 10 am-8 pm at the Minneapolis Convention Center! Come and check out the gear we'll have there to purchase, which will include items from K-Swiss, Skins Compression, and Thorlos socks.

Matt Reed, the accomplished elite triathlete (he'll be one of the pros racing in the Lifetime Tri), will be at our booth to meet fans and answer questions...he's sure to be an inspiration for your athletic endeavors!

And whether you are participating in the race or are there to cheer on others as a spectator, be there on Saturday, 7/10, as the race kicks off at 7 am at Lake Nokomis!

Gear and Training
"Attacking Life and Sport Since 2001"

Gear and Training to be at Grandma's Marathon

2010-06-16T10:58:00.000-07:00

Come and check us out this Thursday and Friday (6/17 & 6/18) at the Expo for Grandma's Marathon in Duluth, MN! The race on Saturday is a world-class event, attracting elite athletes from all over the planet, first-time marathoners and everyone in between!

We will be featuring Skins Compression products along with Thorlos socks-buy one pair of socks, get one 1/2 off!

Gear and Training
"Attacking Life and Sport Since 2001"

Gear and Training to be at Hy-Vee Triathlon this weekend

2010-06-11T09:36:00.000-07:00

Come and check out Gear and Training at the Hy-Vee Triathlon in West Des Moines, IA this weekend! It's sure to be an awesome race and we are excited to be there.

"Attacking Life and Sport Since 2001"

Season to push yourself

2010-06-11T08:43:00.000-07:00

All around me, I have been watching and hearing about friends, colleagues, and customers getting out and racing their first events of the year (or of their life). From 1/2 marathons to sprint tri's to trail races and beyond, it has become another season of hearing personal stories of triumph, determination, and discipline.

To me, it's always really cool to hear about someone who has pushed themself and reached their goals. It also seems that along the way, things are learned that are lessons in the old adage "getting there is half the fun"-you learn new things about yourself and your body, your mental determination, when you are in the midst of training. You listen to your body and respond to its signals that maybe you need to change this tempo run up a little or maybe you need a rest day after all, and that the actual training process is to be enjoyed (as painful as it may be some days) as much as crossing the finish line at the end. Your motivations can vary as well. I know some amazing athletes who raise money to help fight cancer and have raised tens of thousands of dollars over the past several years and continue to have new PR's in their races, and others who have always dreamed of accomplishing a race on foot and have now crossed that finish line and reached a personal goal.

In a short while, I am embarking on training for a marathon that is about 4 months away-I have been cross-training the past few months and taking a break from daily running. I have to admit, I am a little "am I up for this?" at the moment. Now comes the time to mentally switch gears and start to enjoy the process. After all, getting there is half the fun.

Aimee Bone
Gear and Training
"Attacking Life and Sport Since 2001"

CW-X Conditioning Wear: Running Press Release

2010-04-12T14:02:00.000-07:00

CW-X CONDITIONING WEAR’S CONTINUED SUPPORT OF RUNNING PAYS DIVIDENDS

NEW YORK, N.Y. (Mar. 31, 2010) – The running market was where CW-X was launched and pioneered, and it continues to be the driving force behind the brand, critical to the success of Wacoal Sports Science Corp.’s CW-X Conditioning Wear line of tights, tops, shorts, sport bras, and socks (www.cw-x.com). The company’s patented Kinesio Support Web featuring kinesio taping is credited with improving the performance of runners everywhere.
CW-X strengthens its ties to the running market by partnering with the running specialty retail channel, supporting running media – both print and online – and participating in major marathons and road running event expos around the U.S.
In the near future, CW-X will appear at expos for the Boston Marathon (April 19), the MORE/Fitness Marathon in New York (April 25), the Chicago Marathon (October 10), Marine Corps Marathon in Washington, D.C. (October 31), New York Marathon (November 7), and the Disney Marathon (January 9, 2011). The brand is also a charter sponsor of The Running Event trade show for specialty running retailers, and a supporting member of the Independent Running Retailers Association (IRRA).
CW-X running ads will appear on RunnersWorld.com, Fitness.com and MapMyRun.com from April through October – an expected reach of over 5 million runners. CW-X running print ads appear in Runner’s World eight months in 2010, as well as Fitness and Shape for another six. Additionally, there are CW-X running ads in several regional running and race publications.
CW-X sponsors the U.S. Mountain Running Team, the Fire Department of New York Track Club, and myriad individual runners who compete in and hold world records in everything from ultra distance races to track sprints.
“We launched the brand in the running category in late 2002 – it’s how most people heard of us,” said John L.A. Wilson, president and COO of the WSSC.
“Our marketing emphasis on the running category makes sense for us strategically, and besides, most of here at the company are runners, some of whom have competed at the national and international level.”
Wilson continues, “The word must be getting out about the brand – we’re seeing more and more CW-X pass by as we monitor various races.”
About Wacoal Sports Science and CW-X
Wacoal Sports Science has been issued numerous patents for CW-X technology – over 50 worldwide. CW-X has been extensively tested and proven in competition by Olympics medalists, cyclists in the Tour de France, and climbers on two separate and successful Mt. Everest expeditions.

K-Swiss Signs Ironman 70.3 Champion Mirinda Carfrae

2010-03-26T09:08:00.000-07:00

K●SWISS SIGNS IRONMAN 70.3 CHAMPION MIRINDA CARFRAE

(Westlake Village, CA) March 24, 2010 -- Iconic footwear and sportswear brand K●Swiss

is proud to announce its sponsorship of professional triathlete Mirinda Carfrae. Under the multi-year deal, Carfrae will represent K●Swiss footwear and apparel. Carfrae’s first race as part of K●Swiss’ roster is at the Rohto Ironman 70.3 California in Oceanside on March 27, 2010, where she will be defending her 2009 title. She also currently holds the run course record with1:20:22.

The 28-year-old Australian, who now resides in Santa Monica, Calif., has been a force since her first triathlon in 2000. Carfrae’s titles include10 Ironman 70.3 first place wins and the 2007 Ironman 70.3 World Champion first place title, the same year she was named Triathlete magazine’s “Ironman 70.3 Triathlete of the Year.” She broke the Kona run course record with a 2:56:51 at the 2009 Ford Ironman World Championships and placed 2^nd amongst the world class women’s field attempting to conquer the 2.4-mile swim, 112-mile bike and 26.2-mile run in Kona, Hawaii.

“Anyone who saw Mirinda set the marathon course record at Kona last year will understand why we would be so excited to have her on our roster,” said K●Swiss Sports Marketing Director, Erik Vervloet. “She brings a competitive fire and toughness to our brand that is unrivaled by any athlete. With Mirinda, we truly have an athlete who’s going to bring the effort and passion to everything she does. There is no quit in her! Never has been, never will be! We can’t wait to see what the future will hold for Mirinda and K•Swiss.”

“I'm so excited to be teaming up with K●Swiss running shoes and apparel, a company truly committed to making the very best products on the market which enables us as athletes to do what we do best... RACE!” said Carfrae. “I can't wait to get out there and see how fast we can go in 2010 and beyond.”

New Shoes

2010-03-01T09:24:00.000-08:00

Running is a big part of my life.

Official "training" for a marathon I enjoy doing in June started several weeks ago. To kick off this training season, I opted to try a new pair of shoes from a brand I've not worn before.

I've been a pretty devoted fan of Asics and New Balance shoes over the years, and since Gear and Training carries an extensive line of K-Swiss shoes, I thought I'd give the brand a try.

I did a little research and decided on the K-Ona Running Shoe-there were quite a few positive reviews about the shoe and I was also pleased to see that it has garnered a lot of attention for being worn by elite athletes at various Ironman races and marathons, and I figured that if it's good enough for that caliber of athletic prowess, then it's more than good enough for me.

So far I love these shoes. My basic feedback so far is that I really like how lightweight they are, but my feet still feel like they have good support. The Flow Cool System™ provides excellent ventilation, and they make me feel fast on my feet. I have logged 60+ miles in them so far, and not one blister or lingering discomfort has been had in "breaking in" a new pair of shoes.

I am excited to see how they perform as the mileage increases over the coming weeks and months and I confident I will be psyched to lace them up on the morning of my big race.

Aimee Bone
Gear and Training
"Attacking Life and Sport Since 2001"

Vancouver Winter Olympics

2010-02-16T08:44:00.000-08:00

The Olympics are well under way and I always get inspired and excited to soak them in (Winter and Summer alike), and this time around is no exception. For two weeks I allow myself to be a bit of a TV junkie as I cram in as much of the games as I can (I spend as much time as I can logging in miles on my treadmill so I don't feel like a total couch potato). Over the past several days, I have seen some amazing, inspiring, thrilling moments in winter sports and have studied the athletes in pre or post-event interviews.

From the excitement and disbelief in seeing American snowboarder Seth Westcott come from behind and pull an amazing feat in defending his gold medal, to the emotionally charged performance of pairs skaters Shen Xue and Zhao Hongbo of China in their 18-year quest to add a gold medal to their list of achievements, to the overwhelmingly exhilerating gold medal performances of mogul skiiers Alexandre Bilodeau of Canada (not to mention his amazing brother, Frederic, who inspires him to be not only a stellar athlete but to be a good person all around) and Hannah Kearney of the US. And who can deny how victorious US skater J.R. Celski's bronze finish in the Short Track Speed Skating was a mere 6 months after sustaining serious injury during the Olympic Trials that narrowly missed being a fatal outcome?

Of course there are many other inspiring stories and performances and moments that are unforgettable. That's part of the wonder of the Games; the backstories and years of perseverance and dedication of these athletes is truly inspiring.

Recently, I was out enjoying some cross country skiing in nearly-perfect conditions and got to thinking about the unbelievable skill, fierce dedication, relentless discipline, and countless other things that it takes to be an Olympic athlete. It's easy to let your thoughts drift about what it must be like to be in top physical shape and have the skill level to compete with the best in the world. I am a novice, mediocre skiier at best , but it's something I really enjoy and it's a good workout. I accept the fact that I will never be in the league of super-athlete, but I can push myself to make my form a little better, or to get to the top of a hill a little faster, or to simply take in the fresh snowfall and the tracks that I'm creating in the snow. Or all of the above.

Enjoy these next special couple weeks of being a spectator to some of the most amazing athletes in the world and their mind-blowing talent, and even if you are, like me, a far cry from being an Olympic-level athlete, you can still get outdoors and push yourself to be your best.

And enjoy your surroundings.

Aimee Bone
Gear and Training
"Attacking Life and Sport Since 2001"

Winter Cycling in Minnesota

2009-05-14T14:11:00.000-07:00

Yes, I live in Minesota and it does get cold up here in the Great White North. But not always that cold. This morning was a little different. It is the middle of May and it is still cold at 6am in the morning when I go out for my ride. While out on the ride, I thought about all the questions we get about cold weather gear and what things actually work to keep you warm. So here we go..

The Conditions:

40-46 degrees with about a 20-25 mph wind from the North. The ride started overcast, so no sun. By the end, we had clear skies and partly cloudy. In case you think in a kidding, take a look at my watch the image below it says 45 degrees at the bottom of the bezel.

Head:

Exteondo Stocking Cap, this is a great cap. It has a sweat band inside the hat. And yes, when it is that cold, if you dress properly, you will sweat. Eyewear: Tifosi Sunglasses work the best for me. The model pictured is a Tifosi Slip with AC Red. The AC red is great because it can be used in all conditions, morning, dusk, and bright sunshine. Saves on having to keep switching the lenses in and out.

Upper Body:

This is the most important area to keep warm, keep dry, and keep the moisture away from your body. The three pieces shown are a Skins Compression Long Sleeve Top, Desoto Long Sleeve Jersey and a Descente Varisty Jacket. The Skins top works great for improved circulation and wicking the moisture away from your skin, keeping you warmer. The Desoto jersey has a long tail for rear coverage and long sleeve for an extra layer. The Descente jacket has wind protection and full coverage over the rear. Which is important to keep your backside a little warmer.

Lower Body and Feet:

Assos Tights with no chamois, Skins Compression long tights, and Skins Compression Shorts with chamois. Again, the same thought as on top, three layers: one for performance and moisture, second for additional warmth, and the last for protection from the elements. For the Feet, just Assos shoe covers, Capoforma Skinlife socks, and my SIDI Cycling shoes, that it.

The Hands:

Assos has, by far, the best cycling glove setup in the market. Picture are the AirJack 851 gloves with the liners, and a Nike Lance 4.

But that is about it. And a couple parting thoughts about the cold air. "Your water always will be cold and refreshing" and "You will actually sweat if dressed properly."

Hope that helps and talk to you later.

Stephen McCarthy
Gear and Training
"Attacking Life and Sport Since 2001"

Ivan Basso's SIDI Cycling Shoes

2009-05-14T14:00:00.000-07:00

I came across this picture of the SIDI Cycling shoes that Ivan Basso is going to be using for the Giro d' Italia this month.

They are SIDI Genius 6.6 Carbons. They are custom made for Ivan. The features are the same as the stock shoes but the shape of the last is custom to Ivan's foot.

Stephen McCarthy
Gear and Training
"Attacking Life and Sport Since 2001"

Finis Aqua Pulse Heart Rate Monitor

2009-05-14T13:37:00.000-07:00

Hey, everyone.

I just came across a new product. A Finis Aqua Pulse heart rate monitor. One of the questions we get all the time is .. Can our heart rate monitor work in the water. And for the most part the answer is no and it will void the warranty if you do. So the Finis Aqua Pulse is very timely and very cool. It looks like the May-June 2009 time frame for availability. The retail price is $139.99.

Stephen McCarthy
Gear and Training
Attacking Life and Sport Since 2001

Team Columbia Wins Team Time Trial

2009-05-09T19:32:00.000-07:00

Congrats to winning the time trial at the Giro today.

FYI.. On a couple great products that they use that we carry and fully believe they are the best in the catagory.

Skins Compression for improved performance on the bike and off the bike. The Skins Compression Apparel is the real deal. Used by more people than you think. I really believe they are the best, most unknown product in the world today.

Hed Cycling, Dino is the Hed guy in the picture. I have enjoyed quite of few discussions on how to go fast on a bike. He is one of the most knowledgeable people on aero technology in the bike world. HED bike wheels are products you can depend upon to not only be fast but also durable over the long haul.

Talk to you tomorrow.

Stephen McCarthy
Gear and Training
"Attacking Life and Sport Since 2001"

Synergy Wetsuits: New Brand to Beat

2009-05-08T07:09:00.001-07:00

Synergt Sport has arrived in the US market and brought their line of high quality triathlon wetsuits, tri apparel and bike wheels.

But first of all a little background of the company, Stefan Laursen is the founder and owner of Synergy Sport. He has quite a background in competing at the world level, check him out on google. On the business side, he was the person behind bringing Orca into the US and making it the brand that it is today. About 2 years ago, he decided to start is own company and brand, the result Synergy Sport. The main focus of the brand is to bring their passion for triathlon into apparel and components at a fair price. They would rather work with you to accomplish your goals than simply sell you the most expensive gear and say it is the best. Stefan is pictured at 70.3 Ironman World Championships Clearwater, FL in 2008.

The Synergy Sport line includes 3 models of tri wetsuits, a line of tri tops, aero helmets, and accessories. Pictured is an athlete coming out of the water in a Synergy Hybrid at Clearwater, FL in 2008.

Gray wheels have been rock solid for two years and with thousands in the mareketplace. They are starting to gain a reputation for high ratings in durability, customer service, and quality of product.

In the future we will bring more detailed reviews on each model of wetsuits, helmets, and wheels, but for now it seems like a brand that you can trust to help you accomplish your goals.

Stephen McCarthy
Gear and Training
"Attacking Life and Sport Since 2001"

Road Trip to Chicago

2009-05-07T19:30:00.001-07:00

Here are some pics from our road trip to Chicago, IL last week. I had a great time with my kids. EdDebevic's was fun and Lou Malnati's was just as expected, great pizza.

Stephen McCarthy
Gear and Training
"Attacking Life and Sport Since 2001"

5 Questions for Fitting a Triathlon Wetsuit

2009-05-06T20:43:00.000-07:00

When purchasing a new triathlon wetsuits, it is not as simple as looking at the size chart and picking one. The following questions will guide you through the initial thoughts needed before actually picking a wetsuit.

1. How would you rate yourself as swimmer? Excellent swam in high school or college, intermediate: good swimmer, but not great. or beginner: I just want to get out of the water.

2. What is your body composition? Long Torso, wide torso, big hips, long legs, etc

3. What is your goal for the triathlon wetsuit? Warmth, buoyancy, make me faster, etc.

4. What is your budget? Wetsuits range from $150 to $600. So have an idea going into the purchase what you are willing to spend.

5. Do you want the performance fit or comfort fit? There are always 2 to 3 wetsuits in each model that you can fit into. Remember the tighter the wetsuit, the better it will perform. But too tight and it is not comfortable. There is always a balance based on what you would like to accomplish.

Next we will come back and talk about the brands, like Synergy Sports, 2xu, and Blue Seventy and the types of athletes they fit.

Stephen McCarthy
Gear and Training

HED Cycling Road Trip

2009-05-02T17:32:00.000-07:00

So long as I was posting pictures for road trips, a post on Hed Cycling might be in order. They are a company that has worked with and continues to work with leading edge cyclists and triathletes. They are a pure definition of a company that is passionate about what they do. They dont have marble floors or a fancy warehouse, they just apply science to make the best wheels for you and me. More mad scientists, than salesman for sure. Every time we go out to pick up our bike wheels, they answer questions, have time to chat about anything and everything. By far one of the coolest bike companies out there.

Stephen McCarthy
Gear and Training

Trip to Chicago and Attack Athletics visit

2009-05-02T17:27:00.000-07:00

We just got back from a road trip to Chicago. Here is a picture of Attack Athletics, one of the top traning facitilies for NBA players in the US. The guys at Attack were very cool . Just htought you would like to see a pic of the facility. The weather was not good that day. So sorry for the quality of the photo.

They work with players like Kobe, D Wade, TMac to name a few.

Later.

Stephen McCarthy
Gear and Training

Training Tip for Endurance Athletes: Is strength Training worh it?

2009-04-25T09:46:00.000-07:00

The question we get a lot is strength training worth it for endurance athletes. And the answer is yes, if you have the time to train, as well as, workout in the gym. You body would be well served with the cross training and additional strength. But the challenge you need to ask is.. Do you have an additional 4-5 hours of training time each week.

Stephen McCarthy
Gear and Training

SIDI Road Cycling Shoes are Still the Best

2009-04-24T08:11:00.000-07:00

Hey, Everybody.

I came accross these pics of winners on Sidi shoes. Who says the Trek and Specialized have better shoes. As far as I can see, the majority of the pro riders use Sidi road shoes. Here is portion of the a press release of the athletes at the starting line for Milan-SanRemo.

"Sidi will be at the starting line with a string of three victories backing us up: Filippo Pozzato, Oscar Freire Gomez and Fabian Cancellara all won their respective races in 2006, 2007, and 2008. Sidi Sport athletes will have a lot to work! Among the most anticipated are the three kings of sprintAlessandro Petacchi, Daniele Bennati and Robbie McEwen. Add to this roster Filippo Pozzato and Philippe Gilbert, there to give it their all both in breaks and in attacks on the Cipressa or Poggio climbs. Expert riders like Danilo Di Luca and Davide Rebellin will also be ones to watch." Sidi Cycling, Press Release, March 18th, 2009.

Here is Filipo Pozzato winning with SIDI Ergo 2 Carbon's.

Here is a second pic of Joaquim Rodriguez winning with a pair of Sidi Genius 6.6 Carbon's.

And lastly, a pic of Michele Scarponi's Sidi Genius 6.6 Carbon shoes.

Not bad at all for a couple weeks of effort in March.

Stephen McCarthy
Gear and Training

Aline Systems Foot Suspension Insoles

2009-04-23T12:26:00.000-07:00

Product Review: Aline Systems Foot Suspension Insoles.

The 2009 Aline Insoles just arrived. We are excited to offer them in our store.

The concept behind the product is to allow your foot to move ever so slightly will still being supported. In cycling, the foot has been placed in a snug fitting shoe with a fixed pedal position and told to work the same way it does when you are walking or running. But when you think about it, your foot moves in many different directions when you are moving, not held in one static position. With the Aline Insoles, your foot is allowed micro movements that will allow for increased performance and power transfer as well as less fatigue. All in all a good thing.

The nice thing in the 2009 models is they are good for all hard soled shoes, as well as, soft soled shoes. i.e. running and hiking shoes. They provide support and alignment of the foot and leg at a fraction of the cost of orthotics. A great improvement over last years model.

Three Major changes:

The big change is the weight. This years size T is almost 15% lighter than last years size T.

Secondly, the profile is smaller. Last year I had to add a 1/2 size to my shoes in order to wear the insoles, not this year. They fit perfectly in my Under Armour cross trainers and SIDI Genius 5's.

Third change is the noise. When you walked in the Aline Insoles, they creaked like an old wood floor, no more. They are quiet just like any other insole.

All in all, they are comfortable to use and a great improvement over an already great product. Check them out, it will be worth your while.

Stephen McCarthy
Gear and Training

Here are some different views of the 2009 product.

Great Day in Minnesota

2009-04-22T05:48:00.000-07:00

These pics are off our deck. This is why we stay in Minnesota. Crisp, Clear skies and 50 degrees. Nothing is better than this kind of weather for riding your bike, hiking, anything. Finally, I believe that Spring has arrived.

Stephen McCarthy
Gear and Training

Cycling in Minnesota: Crisp Morning Ride Pics

2009-04-15T19:00:00.000-07:00

Check out the pics of Minnesota in April. Crisp morning 44 degrees, clear skies. Beautiful morning.

Cant get any better than this.

Stephen McCarthy
Gear and Training

HED wheels

2009-04-15T18:56:00.000-07:00

The 2009 Hed wheels have arrived. We will be putting toghether a few pics on the differences. The main difference is the width of the rim. The two main benefits is a smaller profile of the tire itself and the smaller surface area that hits the ground. The smaller profile is an improvement in aerodynamics and the smaller surface area creates less friction between the tires and the ground.

Look for the pictues in a couple days.

Stephen McCarthy
Gear and Training

Back to Business

2009-04-12T17:50:00.000-07:00

Good Afternoon, Everybody.

We are back to the business of getting info out to everbody. Sorry for the delay.

Happy Easter.

Stephen McCarthy
Gear and Training

HED Jet Disc Wheel

2008-06-26T12:24:00.001-07:00

The HED Jet Disc wheel has arrived. Wow, it is pretty cool. And light. It is a Bastogne rim with 24 spokes. And it is about 1200 grams. Check back for pictures in a couple weeks.

Stephen McCarthy
Gear and Training

Chamois or Not to Chamois?

2008-06-26T12:10:00.000-07:00

Are you thinking of doing your first century and you see some people with bike shorts? Do I need a pair?

I would say yes, for sure... The bike short has a pad in the seat called a chamois and is contoured to your body. But beware, you get what you pay for. There are some brands for around $60. And it is better than nothing. But for a long ride, it will still leave you feeling not so good. Brands included Louis Garneau, Pearl Izumi

The next level would be around $120-$140. You can get a real nice pair of shorts with a high quality chamois.. At this level, your rear will thank you at the end of a long day in the saddle. The fabrics and components are definitely worth the money. Descente, Castelli

The last level if for people who want the Cadillac version, they are around $200-$300. They are the ultimate riding shorts. The comfort will make you feel like why did I even use the other shorts, but you have to get over the sticker shock.. Assos, Descente, DeMarchi

Again, remember don't go cheap when purchasing shorts. Your body will be very happy with you at the end of the day.

Stephen McCarthy
Gear and Training

HED JetC2 60 and 90's are in

2008-03-26T11:45:00.000-07:00

We just got word that the new HED JetC2 wheels are ready to ship. Check them out on our website. They are lighter than the Jet60. And to top it off, it has really been creative on how it connects to the tube and tire. Making it more aero, easier to corner and overall perform at a higher level. For the extra $100 per wheel, it is definately worth it. Check back in a couple months and we will have some cool new pictures and content on our product pages.

Stephen McCarthy
Gear and Training

Long Delay

2008-03-21T13:15:00.000-07:00

Hello, everybody.

Sorry for the long delay in our next posts. We have been working on some new ideas. Look for them in the coming months. One right out the shoot is the Your Cycling blog. We are one of the editors of the blog. It will include training tips and other great cycling information from some of the industry leaders in the bike industry. Check it out.

Talk to you later.
Stephen McCarthy
Gear and Training

Aerodynamics and clothing, helmets, and shoes

2006-03-01T08:55:00.000-08:00

The importance of aerodynamics in cycling and triathlon cannot be stressed enough. To set the importance, here are a couple quotes from industry leaders in the area of aerodynamics.

“This Nike Skin suit should give about 30 sec to 1 minute advantages in a 58km Tour de France Individual Time Trial depending on what version of the suit is worn.“ Chester Kyle, the cycling areodynamist who headed up the Nike Skin suit Project for Lance Armstrong. (Zinn 2003)

Also, stated by Scott Duabert, one of the lead individuals working with Lance Armstrong, “We measured less drag with aerodynamically designed pieces, so I know it makes a difference” (Overton 2004)

With those kinds of statements from high-level experts, if you would like to perform to the elite level, you must take into account the choices you will be making in equipment.

For the sake of this discussion, we are going to limit our application of aerodynamics to clothing, helmets, and shoes. We understand the majority of the drag created by your body position while you are riding, swimming and running. But we will cover those areas in future newsletters.

An additional thought is aero drag and how it applies to swimming and running. Swimming is a totally different discussion for another newsletter, so we will not be covering this area today. Generally speaking, the rules only apply when you are moving faster than 8 mph as the main forces you are attempting to overcome are inertial and related to acceleration. If you are running faster than 8 mph, you might look into the type of clothing and shoes you are using and follow the same general rules. (Burke and Kyle 2003)

So lets dig in.

First of all lets start with an overview statement of aerodynamic drag and how we can improve or lower its forces against your efforts.

“You can decrease aerodynamic forces by choosing shapes that move through the air efficiently. This streamlining, an energy conserving process used by all creatures that must move rapidly through air. Hence, each shape, fabric, or material has a drag coefficient related to it. The lower the number, the less energy it takes to move it through air, as well as the possibility of going faster at the same time. (Burke and Kyle 2003) Summarized another way by Scott Daubert, “For the most part you want air to remain as close the subject as possible. By varying types of textures or the orientation of textures, you can start to control some of how the air flows over the subject. We wanted the air to remain attached to as much of Lance’s body as possible, especially on the trailing side of his hips.” (Overton 2004)

So how does that apply to the gear we are using and what are some general rules to follow when purchasing your gear.

Gloves, Suits, Bibs, Shorts, and Jerseys:
The type of fabric makes a difference. Regular materials such as wool or polypropylene used in jerseys or tights could slow the rider down over 1 min in 40km (Burke and Kyle 2004)
Are the seams hidden. If they are showing, make sure they are not across your body.
The amount of body coverage, the more the better. They have found that the newer fabrics have a lower drag than shaved legs. (Overton 2004)

Helmets
You must make a decision between an aero helmet and a standard racing helmet. Aero helmets should be used when cooling is not critical. Standard helmets can loose more than 1 sec per mile to an aero helmet.
Rounded edges are better than hard square, pointed edges. (Burke and Kyle 2003)

Shoes
A smooth upper with the fewest interruptions to air flow. Shoe covers are the best, when cooling is not an issue.
In some cases the type of material the shoe is made of can influence the drag, but we did not find any specific numbers related to this subject. (Burke and Kyle 2003)

After doing all your research and starting down the path of making yourself more aerodynamic, that leaves one question: How do I test aerodynamics if I don’t have access to a wind tunnel? Steve Hed of HED Cycling has a great solution,

“One way to find trends is to do roll-down tests. You’ll need a calm day, a friend on his bike to be the control and a gradual hill 1-2 minutes long. Coast top to bottom next to your friend and make a note or time the difference the two of you at the bottom. Make one change to your position or equipment and do it again. Make sure your friend doesn’t change anything- he is the control. (Overton 2004)

A closing thought.

After all your research, remember sometimes in cycling and triathlon elite performance is an art. What is the best for one person does not mean it is the best for you. If a piece of equipment is the best in class for drag and your friends all think it is the greatest, but it does not fit with your style or makes you feel totally uncomfortable, then stick with the product that makes you feel the fastest. Even Lance Armstrong used the some of the same gear for almost 10 years, because the other solutions did not feel right.

See you next month.

Stephen McCarthy
Extreme Performance Gear and Training

References

Zinn, Lennard, July 25,2003, Tour Tech-It’s Gotta be the Suit, VeloNews.

Overton, Frank, July 6, 2004, F One Aerodynamics: What Lance Armstrong’s Wind Tunnel testing means for your time trial, PezCycling News.

Burke, Edmund and Kyle, Chester, 2003, High-Tech Cycling, Human Kinetics, pg. 1-46.

February Coupon: Take 5% off your next purchase from Extreme Performance. Simply, visit http://www.gearandtraining.com/ and use the discount code of “Aero” or bring a copy of this newsletter to our store.

If you would prefer not to receive future newsletters, please reply to this email with the word “unsubscribe” in the subject line.

Extreme Performance Gear and Training

Triathlon Training

2005-10-24T10:36:00.000-07:00

We would like to introduce a new relationship. We have partnered with Training Smart Online, a leading online provider of Triathlon Coaching and Triathlon Training Programs. They will provide free triathlon articles to us as well as professional coaching and training programs completely customized to your our clients.

Extreme Performance Gear and Training

Triathlon Training

2005-10-24T09:57:00.000-07:00

We are proud to annouce a new relationship. We are going to be using Training Smart Online, a leading online provider of Triathlon Coaching and Triathlon Training Programs They will provide free triathlon articles, professional coaching and training programs completely customized to your goals and situation. Here the a great piece on carbohydrate loading that they forwarded over to us.

Written by the Department of Sports Nutrition, AIS www.ais.org.au/nutrition © Australian Sports Commission 2004
Carbohydrate Loading
'Carbohydrate loading' is probably one of the most misunderstood terms in sports
nutrition. People commonly think anyone involved in sport needs to 'carb up' and the
way to do this is to eat 'flat out' in the days leading up to an event. Read on to get the
facts on carbohydrate loading.
What is carbohydrate loading?
Carbohydrate loading is a strategy involving changes to training and nutrition that can
maximise muscle glycogen (carbohydrate) stores prior to endurance competition. The
technique was originally developed in the late 1960's and typically involved a 3-4 day
'depletion phase' and a 3-4 day 'loading phase'. Ongoing research has allowed the
method to be refined so that modern day carbohydrate loading is now more
manageable for athletes.
Does carbohydrate loading improve performance?
Muscle glycogen levels are normally in the range of 100-120 mmol/kg ww (wet weight).
Carbohydrate loading enables muscle glycogen levels to be increased to around 150-
200 mmol/kg ww. This extra supply of carbohydrate has been demonstrated to improve
endurance exercise by allowing athletes to exercise at their optimal pace for a longer
time. It is estimated that carbohydrate loading can improve performance over a set
distance by 2-3%.
Who should carbohydrate load?
Anyone exercising continuously for 90 minutes or longer is likely to benefit from
carbohydrate loading. Typically, sports such as cycling, marathon running, longer
distance triathlon, cross-country skiing and endurance swimming benefit from
carbohydrate loading. Shorter-term exercise is unlikely to benefit as the body's usual
carbohydrate stores are adequate. Carbohydrate loading is generally not practical to
achieve in team sports where games are played every 3-4 days. Although it might be
argued that players in soccer and AFL have heavy demands on their muscle fuel stores,
it may not be possible to achieve a full carbohydrate protocol within the weekly
schedule of training and games.
How was carbohydrate loading originally achieved?
Originally, carbohydrate loading involved a depletion phase. This required 3-4 hard
training days plus a low carbohydrate diet. The depletion phase was thought to be
necessary to stimulate the enzyme glycogen synthase. The depletion phase was
followed by a loading phase that involved 3-4 days of rest combined with a high
carbohydrate diet. The extra carbohydrate combined with the now-activated glycogen
synthase was shown to boost carbohydrate stores beyond their usual resting levels.
How do modern-day athletes carbohydrate load?
Today's endurance athletes use a modified carbohydrate loading method. Ongoing
research has demonstrated that the depletion phase is no longer necessary. This is a
bonus for athletes as the depletion phase was very difficult. Australian marathon
runner, Steve Moneghetti has described the depletion phase as making him feel like
"death warmed up". Today, 1-4 days of exercise taper while following a high
carbohydrate diet (7-12g/kg body weight) is sufficient to elevate muscle glycogen levels.
Written by the Department of Sports Nutrition, AIS www.ais.org.au/nutrition © Australian Sports Commission 2004
What does a high carbohydrate diet look like?
The following diet is suitable for a 70kg athlete aiming to carbohydrate load:
Breakfast
3 cups of low-fibre breakfast cereal with 11/2 cups of reduced fat milk
1 medium banana
250ml orange juice
Snack toasted muffin with honey
500ml sports drink
Lunch 2 sandwiches (4 slices of bread) with filling as desired
200g tub of low-fat fruit yoghurt
375ml can of soft drink
Snack banana smoothie made with low-fat milk, banana and honey
cereal bar
Dinner 1 cup of pasta sauce with 2 cups of cooked pasta
3 slices of garlic bread
2 glasses of cordial
Late Snack toasted muffin and jam
500ml sports drink
This sample plan provides ~ 14,200 kJ, 590 g carbohydrate, 125 g protein and 60 g fat.
Are there any special considerations for females?
Most studies of glycogen storage have been conducted on male athletes. However,
some studies suggest that females may be less responsive to carbohydrate loading,
especially during the follicular phase of the menstrual cycle. Further research needs to
be conducted specifically on females.
What are the common mistakes made when carbohydrate
loading?
Research indicates that many athletes who attempt to carbohydrate load, fail to achieve
their goal. Common mistakes include:
• Carbohydrate loading requires an exercise taper. Athletes can find it difficult to
back off training for 1-4 days before competition. Failing to rest will compromise
carbohydrate loading.
• Many athletes fail to eat enough carbohydrate. It seems athletes don't have a
good understanding of the amount of food required to carbohydrate load.
Working with a sports dietitian or using a carbohydrate counter can be useful.
• In order to consume the necessary amount of carbohydrate, it is necessary to
cut back on fibre and make use of compact sources of carbohydrate such as
sugar, cordial, soft drink, sports drink, jam, honey, jelly and tinned fruit. Athletes
who include too many high fibre foods in their carbohydrate loading menu may
suffer stomach upset or find the food too bulky to consume.
• Carbohydrate loading will most likely cause body mass to increase by
approximately 2kg. This extra weight is due to extra muscle glycogen and
water. For some athletes, a fear of weight gain may prevent them from
carbohydrate loading adequately.
• Athletes commonly use carbohydrate loading as an excuse to eat everything
and anything in sight. Consuming too many high fat foods will make it difficult to
consume sufficient carbohydrate. It may also result in gain of body fat. It is
important to stick to high-carbohydrate, low-fat foods while carbohydrate
loading.

Extreme Performance Gear and Training

Nike heart rate monitors

2005-10-19T07:41:00.000-07:00

A quick guide to Nike heart rate monitors and running logs:

1. Nike Triax C3- A great entry level basic heart rate monitor that has a lap counter and is water resistant at a great price
2. Nike Triax C5 - A few additional features like alarms, 30 run lap counter, etc but called "the basic" by Nike
3. Nike Triax C6 - All the basic figures with the addition of programmable workouts, and a 30 lap counter and 30 m water resistance.
4. Nike Triax C8 - Expanded lap counter to 50, water resistance to 30 meters, two segment interval timer, and all the features from the previous models.
5. Nike Triax C10 - 100 lap chronograph, 5 segment interval timer, programmable target heart rate zones with alarms
6. Nike Triax CV10 - All the features of the C10 with a speed and distance monitor
7. Nike Triax V10 - Speed and distance monitor or running log with no heart rate monitor
8. Nike Triax Elite - All the above features with pc download capabilities and the software to analyze your workouts.

Extreme Performance Gear and Training

Extreme Performance Mission

2005-09-27T19:35:00.000-07:00

Our mission is to assist people in developing elite level performance. Whether you are looking for sport watches, heart rate monitor training plans, heart rate monitors, or sport-specific training, we carry the products that will assist you in unleashing the desire to reach your goal.
There are four major components to achieve high-level performance in ATHLETIC TRAINING AND PERSONAL FITNESS, INDOOR AND OUTDOOR SPORTS.
1. Proper tools and gear
2. Physical ability to do the task
3. The energy sources needed to get there
4. Your desire to accomplish the goal

Proper Tools and Gear
Matching the proper gear and tools to your task is essential. Using the wrong gear at the right time is just as bad as not having the gear at all. We work directly with our clients to match the proper gear to your particular need. By working with manufacturers, like Nike, Timex, Suunto, Brunton, DeFeet to name a few, we work to anticipate every detail of your particular situation and then recommend the best solution.

Physical Ability to Do the Task
We prepare athletes and outdoor ethusiasts for the specific movements that they will use in their event as well as simulating the intensity levels experienced. By using our sports specific training your strength and stamina will increase, the risk of injury will decrease. Using a combination of activity specific drills, strength training and plyo-metrics will enhance your ability to perform with more speed and power.

Nutrition
The energy source or sources your body uses is of the utmost importance. If your body does not find the proper energy sources, it will not produce the power, nor will it recover properly. Without proper nutrition, you will not be able to sustain yourself while performing. We can match your specific energy requirements to the proper meal supplement. Examples of products in our store--Protein bars or energy drinks like Amino Vital, Clif Bar, PowerBar, Cytosport, and Accelerade.

Desire
This is the most vital component and the one you have the most control over. Without desire, using all of the right gear, energy supplements, or multiple hours of training can not help you.
The question is... Are you willing to put forward the time and effort necessary to achieve your goal?
If you have the desire and are willing to put forth the effort, we have the people and the programs that can help you achieve your goal. If you have any questions about whether a product will meet your expectations, simply call or email us. We are prepared to help!

Extreme Performance Gear and Training

Olympic Lifts and the value in training.

2005-09-27T12:05:00.000-07:00

Here is a great article on olympic lifts and the reason they are critical for any athletes strength development.

Why You Should Olympic Lift
By Jim Wendler
For www.EliteFTS.com
Ever since I began lifting w eights, the debate over Olympic lifts has reared its ugly head. I have heard a ton of arguments for and against the Olympic lifts. Many readers and coaches at EliteFTS have voiced their opinion on Olympic lifts and most are not big fans. Or maybe they are and don’t want to say anything. I used to be part of that group. Well, screw that. I’m going to go over 6 common reasons why Olympic lifts are bad for you and tell it like I see it. So take off your gloves; it’s time to man up.
They are too hard to teach.

I call B.S. on this one. Anyone that is physically prepared can do a power clean. It’s really pretty simple. Start off with good position at the bottom; head up, back arched (you know the drill) and begin the pull slowly. Once it passes your knees simply jump or explode up and complete the lift. Is this the most scientific terminology? No. But guess what? If you think that any athlete wants to spend 40-50 minutes a day on the double scoop or even cares what it is, think again. They may nod their heads but all they are doing is affirming to their inside voice that you are nuts. Bottom line; as long as he is physically prepared to do the lift, then it’s easy. It’s when an athlete isn’t prepared that it gets tough.

While we are on the subject of teaching lifts let’s get a few things straight: if an athlete can’t hold a push-up position for 30 seconds or even hold himself statically at the top of a back raise for 10 seconds why are you putting a barbell in his hands or on his back? What is the rationale behind this? It is too hard to teach to someone that isn’t ready to handle it. Think about it this way – you wouldn’t expect a two year old to read Sir Gawain and The Green Knight would you? Why? Because he has trouble with basic English!

They are dangerous.
This view is usually expressed by those that work in the Office of the Machine Union which is located on the 33rd block of Hit Blvd, which is just off of the DisInformation Superhighway. Olympic lifting is dangerous if the athletes aren’t physically ready to perform them. Other than that, the only thing that I can see that can hurt an athlete is poor supervision and poor weight selection. This is not the fault of the lift, but the coach and the athlete. This is what is known as personal responsibility. If one is going to use this rationale then the following exercises would be outlawed:

• Every exercise known to man.
Now I do realize that some exercises are “safer” than others but let’s think about this – How safe is using a machine? Isn’t it just pattern overload?
Any lift can be dynamic, not just the Olympic lifts.
I agree with this statement, but what you have to understand is that the clean and the snatch are inherently dynamic or fast lifts. Just like you can’t jump on a box slowly, you can’t Olympic lift slowly. You have little choice but to be fast. While a squat and bench press can be pressed quickly, it can be faked.
By the way, if you are looking to perform Olympic lifts, I would not use the same percentages as are used for the squat and the bench. Ask someone who cleans 300lb what 150lb (50%) feels like. It’s a joke and a waste of time. Because the Olympic lifts are dynamic, the percentages are going to have to be increased. Personally, I never got much out of Olympic lifting when I wasn’t operating around 80% or above. This is just my opinion, but something to think about.

They are all technique.
If you are going to use this rationale then you might as well use it for the squat and the bench. There are gimmicks to every lift, but these are usually only applicable to the top level lifters. An Olympic lifter is very good a pulling the bar JUST high enough, but no higher. A football player doesn’t need to worry about this, just like an Olympic lifter doesn’t have to have perfect form when he runs sprints. This is because an Olympic lifter is using sprints as a tool for his performance, not as his sport. This doesn’t give him license to look like a spaz when he’s running. He just does them well enough to run fast and get something out of them.
Here is what you have to understand about training an athlete. They don’t have to be 100% perfect on technique. I would never expect them to be. Why? Because they aren’t powerlifters or Olympic lifters; they are athletes using various lifts to improve sport performance. I hope that we are all in agreement with the last statement.
I believe that all athletes should strive to perform all lifts in such a way that they will receive the full benefit from them and not get hurt. This means that they tuck their elbows on the bench press and keep their asses on the bench, sit back in the squat, go parallel or deeper on the squat and have good starting position on the power clean and don’t catch in a Jean Claude Van Damme split position. These are only a couple of examples, but really what more do you need?
Ethan Reeve once told me something that I completely agree with. He said that an athlete will still get something out of a lift that it is done with good (not great) technique. It’s only when the technique is so bad that it could cause injury does he “pull the plug.” This doesn’t mean you should not coach your athletes, but if he’s not to the triple-rebar-double-scoop-Bulgarian-front-lunge-double-Chocolate-Expresso with extra cheese portion of the Snatch correctly, I wouldn’t lose too much sleep about it.

I’m training athletes, not Olympic lifters
Every time I hear this I want to immerse myself in a cauldron of boiling tar. Only then will I forget the pain of this statement. How many times have you heard the expression, “We are not (insert strength athlete here), we are (insert sport here). So we don’t need to train like them.” That is correct, but that doesn’t mean you can’t use some of their exercises. How many people have blown their loads over tire flipping? You would think there was gold under each tire the way that coaches get all worked up. But are they training for a strongman competition? No. But they understand the benefits of doing the exercise. See where I’m going with this one? If one is going to use this statement than if you are a football player you can no longer squat (powerlifting), sprint (track), stretch (yoga) or accept money from boosters (Michigan Fab 5 Basketball Team).
Why rack the barbell? Why not just do a pull?
This is usually done because of the stress on the wrists. I can assure you that there is one other thing that males (and according to Cosmo and other magazines of that ilk, females) do quite frequently with their wrists and have few problems. But anyway, the problem with just doing the high pull is that there is no “end” to the lift. Completion is sometimes critical to an athlete; it gives them a sense of accomplishment and allows a coach to have a guideline to track progress. While in theory it may work better, in the real world it’s not always the case.

Conclusion:
The purpose of this article is not for me to wave the Olympic lifting flag and start a war. The point is that while there are a lot of people that don’t like Olympic lifting, there are a lot that do. It seems like you can’t sit on the fence; you either have to be all for it or wish that it suffers a slow and painful death. What I find remarkable is that there are a lot of people that haven’t really thought about this and just jump on the bandwagon . Who cares is someone doesn’t agree with you? If you think Olympic lifts are good, then do them. It’s your program and they are your athletes.
Here are some other thoughts:
If I have to hear about some study done on Olympic Weightlifters in the 19—Olympics and how terrific they are, I will be forced to poison the messenger with E coli. First of all, what kind of coach lets their athletes be part of a study AT THE OLYMPICS? I never understood that. They always measure 10 yd dash, flexibility, vertical jump and standing long jump. Now I ask you this: Do they do well at these tests because of the Olympic lifts OR do they do well on the Olympic lifts because they are good at these tests? Here is a point of reference for you – While I was at the University of Kentucky, the defensive coordinator was a seasoned veteran. He had been coaching for over 30 years. In those 30 years, he had collected testing data on every single football player on every team that he was a part of. It was remarkable because it was in these huge 3 ring binders. Anyway, the most accurate test, in regards to how it related to an athlete being a starter, was the vertical jump. So now do you simply train every football player to have a huge vertical jump? Something to think about.

Extreme Performance Gear and Training

Cross Training for Runners

2005-09-21T07:59:00.000-07:00

Here is a great basic article on cross training for runners. Use these concepts to develop your performance

Here is an portion of the article "Whether you race or not, cross-training is extremely important for all runners. It builds your "non-running" muscles and balances muscle groups. It boosts cardiovascular fitness and adds variety to a routine. Cross-training can help prevent injury and most important, it can improve your running performance.
The question is how to incorporate cross-training into your routine. That depends on your goals and interests. To help you choose what's right, we've assembled a list of the most popular cross-training activities from a runners' perspective. "

Check out the rest of the article

Extreme Performance Gear and Training

The Starting Point of Elite Performance-Definition and Building Blocks

2005-09-19T10:36:00.000-07:00

What an unbelievable deep, engaging, complex, simplistic question. The subject can be viewed from so many different directions that it becomes almost overwhelming and too complex to even attempt to define, let alone attain a certain level of achievement. So like every goal that seems too large to even fathom the completion, we just going to “jump in” and start our quest of attaining elite performance. On our journey this year, our goal is not to say we have all the answers on achievement or claim to be the experts on any one of the subjects covered, but more simply, we looking to engage thought of athletes and “the experts” on the certain subjects. Then connect people who are desiring high quality information with the proper sources of the information and in the end, after all is said and done, we would have assisted an athlete in reaching or completing the next step on their path to attaining their goals. We will attempt to cover basic questions like what type of training program should a beginner use to very specific questions like what are the effects of sleep, or hydration on performance. How do supplements come into play, or even how do you pick the proper gear for your situation? This is only a tip of the iceberg of the type and number of questions, we are going to explore and research. For the sake of limiting the unlimited number of variables in elite-level performance in sports, we are going to look at it from the endurance athlete’s perspective.

So lets move on to systematically moving through the variables of accomplishment at a high level. The first stop is a definition and the basic building blocks of elite performance. The following definitions are taken from 2005 Merriam-Webster Online Dictionary and WordNet 2.0 2003 from Princeton University.

Elite- Pronunciation: A-'lEt, i-, E-Function: nounEtymology: French élite, from Old French eslite, from feminine of eslit, past participle of eslire to choose, from Latin eligere1 a singular or plural in construction : the choice part : cream b singular or plural in construction : the best of a class c singular or plural in construction : the socially superior part of society d : a group of persons who by virtue of position or education exercise much power or influence e : a member of such an elite -- usually used in plural - elite adjective
adj : selected as the best; "an elect circle of artists"; "elite colleges" [syn: elect] n : a group or class of persons enjoying superior intellectual or social or economic status [syn:elite group]

Performance per·for·mance Pronunciation: p&(r)-'for-m&n(t)sFunction: noun1 a : the execution of an action b : something accomplished : deed, feat 2 : the fulfillment of a claim, promise, or request : IMPLEMENTATION 3 a : the action of representing a character in a play b : a public presentation or exhibition 4 a : the ability to perform : EFFICIENCY b : the manner in which a mechanism performs 5 : the manner of reacting to stimuli : BEHAVIOR 6 : the linguistic behavior of an individual : PAROLE ; also : the ability to speak a certain language -- compare COMPETENCE 3

Additionally, we ask the question from the 2005 Tour de France, Who attained elite performance George Hincapie or Lance Armstrong? Some might say, Lance Armstrong hands down, he has won the event 7 years in a row, but I propose that both attained elite performance at the same time. Just because the role was different does not mean George did not attain elite performance.

Another aspect of high-level performance is expectations. If your expectations are to simply complete the race within a given time and you complete the mission, you have attained elite performance in your situation. So a person, like my father who 1 year ago had never jogged longer than 2 minutes in his life, completed a 5K run in less than 36 minutes at the age of 62 attained elite performance.

Hence, the our definition of elite performance is anybody selected, recognized, or chosen as the best at a given role, set of expectations, or a certain level of performance.

George Hincapie’s performance over the last 7 years in helping Lance with the Tour de France and my father completing the 5K as well as Lance Armstrong’s accomplishments are heroic efforts. Regular people like these and millions of others should be rewarded and applauded for their efforts the same way Lance Armstrong is in winning 7 Tour de France titles. Just because one accomplishment is in front of millions and the athlete is glorified as the greatest ever, does not mean the other person completing their personal best in a triathlon has not attained the highest level of performance. In fact, they all have achieved great things.

The next step is to start the process of researching and developing the answers to specific questions around elite performance. We propose the following subject headings:
Psychology and Spiritual
Technology
Diet and Nutrition
Training
Event Performance
Genetic Ability
Coaching

Under these headings, we are going to find all of our questions and answers. While there are untold numbers of variables not even discovered by modern technology as of yet, and as new developments are discovered we will apply them to our list.
Next week, we will move onto our first question. What is the zone and how does it affect performance?

Extreme Performance Gear and Training

Great Basic article from Nike

2005-08-17T10:17:00.000-07:00

I came accross this article from Nike.. It talks about all the the different professionals that a runner may tap for information and taking care of injuries. Click here.

Extreme Performance Gear and Training

The completion of our Nike watch site

2005-08-16T16:02:00.000-07:00

We have completed out Nike watch area on our site. Here are a couple of the pages...
Nike Triax
Nike Imara HRM
Nike Triax 100

Any feedback would be greatly appreciated..

Thanks

Extreme Performance Gear and Training

Use of heart rate monitors

2005-08-15T14:56:00.000-07:00

Here are the major reasons or uses of a heart rate monitor
1. Increasing the accuracy of tracking your heart rate during workouts
2. The ability to compare your current fitness level with past and future workouts
3. Prevent over-training and under-training
4. The ability to better pace your number of beats per minute (i.e. intensity level) during workouts and races

For more detailed information, check out our powermeters. They can take you one step beyond the heart rate monitor.

Extreme Performance Gear and Training

New Additions to website on Nike HRM

2005-08-15T14:37:00.000-07:00

Check out our new site content for Nike HRM. We are going to be developing more content for each of our best selling products.

Extreme Performance Gear and Training

A beautiful day in Minnesota

2005-08-13T16:43:00.000-07:00

Hey, everybody.

Just touching base to say hope all is well and here is a thought for the day.

If you are a cyclist, what is the hottest new product for managing your workouts?

A powermeter. Check back in a couple days and we will be posting new information on how you can use this new technology to elevate your performance.

Extreme Performance Gear and Training

Use Contrasting in your Workouts

2005-07-09T06:44:00.000-07:00

"Plyo-metrics are the only way to go to train for power", "The stability ball is the best
thing ever", "Pilates is the way to go"’ "Free weights or it isn’t training", we have all
heard that some type of training is the sliver bullet to success. When the truth lies
somewhere in the middle, each different type of training covers a different facet of
development or creates a different way to challenge the body, each one has strengths and
weaknesses. Why not "Contrast" your workouts to include the better of each one.
Simply, use one exercise from one philosophy and pair it with a second exercise from a
different philosophy and see how your body responds.

Extreme Performance Gear and Training

Sport Specific Training

2005-07-05T22:17:00.000-07:00

A thought on sport specific training..

Don’t go off the deep end and change your whole program. The tried and true principles of power and speed training still work. Just take about 10-15% of your program and dedicate it to the specific movements that are specific to your event.

Extreme Performance Gear and Training

Change the intensity of your workouts

2005-06-28T06:55:00.000-07:00

With the use of a heart rate monitor or proper program development, change the intensity of your workouts (i.e. increase your BPM to 75% of your max or decrease to 60% of your max). Your body will be forced to adapt and change which is critical to taking away plateaus and continuing your progress towards you goal.

Extreme Performance Gear and Training

Change or modify your training program often

2005-06-27T13:10:00.000-07:00

One of the biggest problem areas we see in training runners and endurance athletes to hockey players to dancers is they are doing the same training program month after month and they wonder why they are not improving. No matter what you looking to achieve, you must change the volume, intensity, and type of training on a consistent basis. Include recovery days, download weeks, higher or lower intensity training, and maybe even use alternative forms of training. Your body will love you and it will be forced to adapt more often. This will potentially eliminate the plateaus and hopefully, increase your personal best.

Extreme Performance Gear and Training

Video Games will Make you a better athlete?

2005-06-15T11:35:00.000-07:00

I ran across this article which provokes some internesting thoughts. Can a video game improve your cognitive thoughts and make you a better athlete? I do think it can but you do have to make sure you don't become a couch potato and think you will be able to perform your best. Check out the article.

Extreme Performance Gear and Training

New Nike sports watch site

2005-06-14T06:00:00.000-07:00

Hey, everybody.

We just completed the build out of our new Nike watch page. We tried to create a page that speaks to performance, training at an elite level and hitting goals. Check it out if you have a minute. Nike sports watches

Later.

Extreme Performance Gear and Training

Fishing in the Midwest

2005-06-10T16:23:00.000-07:00

Paul Johnson, a friend of mine, caught this fish over the weekend.

Also, Paul will be leading us on a trip to the Boundry Waters in Northern Minnesota this fall. Check back for more details. Anyone been to the Boundry Waters area?

Extreme Performance Gear and Training

Heart rate monitors

2005-06-09T04:33:00.000-07:00

Check out the next addition to our website. The
heart rate monitors section was just added.

Food for thought around heart rate monitors and overtraining.

One of the biggest problems with training for adults and youth is overtraining. We have been told if we work harder than the next guy, we will be better off than him. While is some cases, people are not putting their full effort into the training and need to work harder. A large percentage of people just need to allow their body to recover by taking a day off or not training at a really high intensity every day. The heart rate monitor will help you stay at the proper intensity level by monitoring your heart rate.

Hope that makes sense.

Later.

Extreme Performance Gear and Training

Son's baseball game. Unfortunaly, we lost.

2005-06-08T19:21:00.000-07:00

It was a great night in Minnesota for baseball. The weather was perfect. Slight breese about 76 degrees. But no runs to show for the work. So we lost.

Talk to you tomorrow.

Stephen

A great Day in Training Land. Who wants to run stairs?

2005-06-08T04:41:00.000-07:00

Good morning.

Today has started off well. We have finalized the summer schedule and have the trainers in place. We are ready to take on the summer of training. But enough about details of business.
Lets move on to an interesting question?

If you are an baseball, softball, or a player that has a only quick 15-30 sec sprints or no sprints at all, why do you run for 1 mile or more during your training? When does that apply to improving your performance?

Our thoughts are almost never. So why do we do it? Because that's just what we do or I seen some other players doing the same thing, well that is not good enough for you. We would recommend you do a metabolic run. It is a circuit of sprints and drills done for 3-4 minutes with rest in between the circuits. This more closely emulates the game and will greatly increase your conditioning level in a way that you can use.

See you tomorrow.

Extreme Performance Gear and Training

Speed and Power development over the summer

2005-06-07T06:41:00.000-07:00

We are going to be starting our summer sessions for speed and power development. The starting of summer always brings a lot of thoughts on how to train young athletes. The standard pattern is to sign athletes up in 3-5 two week programs and then start captains practice for conditioning and call it a good off-season program. One of the major mistakes I see parents or athletes make is trying to go all out for two weeks at a time with differing training groups or camps, then do absolutely nothing the next two weeks, then back at it for two weeks. It does not allow the athlete to develop his overall speed and strength, because the next week they are not building on what they did the two weeks previous. The money spent for camps would be better placed working with somebody, like once a week over a extended period of time. This allows the body to receive the training better and be challenged over a longer time. Thats about it.

Extreme Performance Gear and Training

Great day for business

2005-06-06T23:03:00.000-07:00

Just a note to say we are finally making progress on the completion of our website. We just completed the main pages for our sport watches
. Take a look if you have and minute. And any feedback would be great. I will keep you posted on other areas as we complete them. We should be completed by the end of June.

Also, good news on the training front. We picked up the St. Thomas dance team
.
Extreme Performance Gear and Training

Running and Flexibility

2005-05-21T16:02:00.000-07:00

I was doing some research on flexibility and sports and I came across and intersting thought. More times than not it is assumed that more flexibility will help you perform at a higher level or avoid injuries. Check out this quote from Stretching Scientifically by Tom Kurz 2003.

Running economy has been associated with decreased flexibility. Stiffness of the calf muscles and achilles tendon enhances"elastic energy storage and return" during every running step, and the small range of motion of external rotation in the hip reduces the metabolic cost of the muscular activity needed for stabilizing the pelvis during long distance running (Craib 1996) Excessive mobility in the joints diminishes stability on the body, causing scattering of the forces acting on it. This in turn necessitates additional muscular tension in movements where parts of the body have to be stabilized to support heavy loads (Raczek 1991). Such scattering of forces-for example, caused by an excessively loose trunk at the moment of takoff-reduces performance in jumpiong(Wazny 1981b)

Just food for thought.

Extreme Performance Gear and Training

Launch of Extreme Performance Blog

2005-05-18T23:11:00.000-07:00

Here is the first post of many in the Extreme Performance Gear and Training Blog. I look forward to fun times. Thanks for all your great ideas in making our company better and this is a step down that direction.

Talk to you later.

For more information, visit
Extreme Performance Gear and Training