I use SOLE footbeds to replace, literally, "the liners" shoe companies
put inside their shoes. The liners in both running shoes and everyday
walking shoes really provide no support I have found. However,
replacing them with SOLE footbeds provides the comfort and support your
foot needs. I replace even my cycling shoes (both road and mountain
bike) with SOLE footbeds. I used to suffer from what cyclist call "hot
foot". It was a burning pain in the ball of my foot moving towards my
toes. To me it occurred on long rides or rides with a lot of climbing.
The burning is really not heat but rather pressure on nerves in the foot
that create a burning like sensation. Dumping or squirting water on
your feet will not put the "fire" out. The sensation is caused from
wearing too tight of shoe. Here are a few tips of how you can remedy the
"hot foot" burning pain. 1. Use a Thin Sport SOLE custom
footbeds and/or thinner socks such as the Lightweight Sport SOLE sock.
This will give your foot more room to swell with out restriction. 2. Adjust your shoe straps. Keep the straps closest to your toes (near the bottom of the shoe) the loosest for more room.
3. Sometimes re-focusing the pressure helps. Do this by moving your
cleats to the rear by as much as 8 mm which sometimes means drilling new
holes in the bottom of your cycling shoe. You will want to lower your
saddle about the same distance you have moved the cleat back.
4. With shoes coming from European manufacturers, sometimes the toe box
runs small. Look for a pair with a wide toe box and a stiff sole.
Here is a quick comparison video of the MIO Alpha (No Cheststrap) tracking my heart rate along side with the MIO Energy Pro (Cheststrap) and MIO Quest (Cheststrap). Like clockwork, right on the money. Both the Energy Pro and Quest were getting heart rate info from a chest strap I was wearing.
With the daylight hours being decreased due to winter, lights are a needed item when out training. I am super impressed with the Lupine Lighting Wilma 2400 Lumen kit I have been using. First off, the light produced by this small unit is similar to a car's headlamp in the terms of brightness. When the German engineers produced this gem, they put a lot of thought and care in the design and function of this light. The light comes with a headband mount, which is perfect for running, walking or trail hiking.
View a quick video on the great features of this powerful light.
It throws off a 26 degree pattern, which after a quick adjustment can be directed out farther or directly down right in front of you. I have both the headband and bike helmet mount and switching the lamp between the two is a quick "no tool needed" process. The rechargeable 8.4 Ah battery lasts a long time. There is a nicely thought out gauge on the battery to let you know how much power is left. The button on the top of the lamp itself is used to turn it off and on, hitting the button once cuts the power of the light back by half, while pressing and holding the button turns the lamp off. The kit comes with a 12-volt car charger. Once again, very well thought out. I could see this coming in handy for a quick charge on the way to meet a fellow group of riders, or to charge during a long race when a household outlet will be hard to find.
Winter rides are perfect now, being visible to others on the road, as well as being able to see what's in front of me out on the trails or roads, either running or biking. When the sun does begin to rise earlier in the summer months, you can bet I will be out even earlier to avoid the heat and sun getting my rides in.
Here is my first look at the MIO Alpha. I have been using it for just over two weeks. I have the BLE (bluetooth low energy) version and have yet to connect it to a smartphone to gather information into an app. I have entered my heart rate zone I am wanting to workout in for now and its very accurate. Keep in mind there is no chest strap involved gathering my heart rate. I look forward to doing more updates on innovative heart rate monitor from MIO.
It's not a kickstand, it's and UPSTAND. Ever want to just store your bike say in your garage or at the track while you get a run workout in? Sure there are cars, posts, fences and walls you could lean it against but why. Leaning your bike on your car you run the risk of scratching your bike or even worse your car. Garrett Blake, of the UPSTANDING Bicycle Company, invented just such a device to allow you to park your bike wherever. The stand is easy to install in under a minute by just removing your quick release skewer on your back axle. Simply slip the magnetic tab on the skewer, keeping in mind this is the only piece that stays with the bike while your riding. The stand itself folds nicely allowing you to put it in your jersey pocket or seat bag. The stand only weights a mere 15 grams, so those worried about weight have nothing to loose. The stand can hold a bike weighting up to 32 pounds. The different pieces of the stand are made of carbon fiber, aluminum, stainless steel. The folding pieces are held together with a shock cord and of course the foot is made of rubber.
Check out the quick video of myself installing the UPSTAND on my mountain bike. It's shot in realtime, just to show how easy and simple the installation is.
My training workout schedule is in place. The weather lately has had it
all outdoors on the road. Of course, like always, it is very strict on
using the HR monitor. My 30 mile ride on Saturday included a three mile
hill climb. I had some trouble with inflating my tires, as when I
would unscrew the valve adapter I have, the inside of the valve would
come with it, letting all the air out very fast. Took three tries before
it finally stayed in place. No problems out on the road, the weather was perfect.
I am happy to
say I'm using Plus3Network to help log my workouts. Plus3Network released an
Android app allowing you to raise money for non-profits and charities listed on their website. It's a great way to keep your workouts logged and well, you're already working out.
Workouts can by manually uploaded or based off GPS.
I started off the year with a 20.14 mile road ride, yes it was .01 over my projected 20.13, but I'm not complaining. The New Year is off to a great start feeling healthy and injury free. Not as much time for training as I had hoped for, but that will come along. The first weekend into the year I was able to get out and ride with the tri group and log a 50 mile ride. The weather was a little chilly even in the daylight sun. I have put the slicks back on the mountain bike to get more indoor roller rides going. 2013 is going to be a great year both training and racing, I can tell.
