Anyone else love the healthy snacks section at Target? Last time I was there I found these things called Archer Farms fruit bars. They looked interesting on the box, and there was no added sugar, so I grabbed a few flavors to try.

The price wasn’t too bad, considering the cost of small granola bars these days. What was interesting was that the Tropical flavor was about $2 per box, while the others (pomegranate, strawberry, citrus) were over $3 per box. Luckily I found most of the flavors on sale for about $2.50.

It’s odd though, because the ingredients are virtually identical. The only real difference is the flavoring.

You’ll see what I mean…

Ingredients and Nutrition Facts

Ingredients for the pomegranate flavor:

Apples, Natural pomegranate flavor, Fruit juice concentrates (pomegranate, blueberry, and lemon), Elderberry juice, Ascorbic acid (vitamin C).

That’s basically the same for each one. The bar is based on ground up apples, then it has some flavoring and fruit juice added. They taste pretty good, although it would have been nice to get some real pomegranate chunks in there.

So why the large price difference? Does a small amount of pomegranate flavoring really cost that much more than the tropical flavoring? That I don’t know.

Nutrition Facts:

140 calories
total fat 0.5g
sodium 30mg
potassium 230mg
total carb 32g
fiber 3g
sugar 23g

Not bad. These are very high in carbs, especially sugar, for being such a small bar. But at least there is no added sugar. The 3g fiber (from the apples I bet) is pretty cool as well.

Based on the high carbs and low fat content, these are probably great for use while cycling. They seem comparable to things like PowerBar Gel Blasts and Clif Shot Bloks. They go down easily, too.

I wouldn’t binge on them when sedentary though, due to a likely sugar rush.

Taste Test

Overall, these bars taste like a big, thick fruit roll-up with a dose of Lara Bar. In other words, delicious!

It really is a lot like the fruit roll-up, but not as sugary and artificial. And that makes sense since it’s really just some sort of apple puree formed into a bar, with some natural flavor added.

Tropical -A good tropical flavor. I couldn’t pinpoint any pineapple, coconut, or mango flavors, but overall it gave me that “tropical” feel, and I enjoyed it.

Strawberry – A good strawberry flavor. It’s very sweet but still somewhat realistic. I would say this is my favorite one!

Pomegranate – The most bland flavor I tried. I know that pomegranate juice isn’t all that sweet, but I definitely prefer the sweetness of the tropical and strawberry flavors over this one. The flavor could have at least been stronger, even if it would be tart.

Yeah, after a few bars, I noticed more of a pomegranate flavor in there, but it just didn’t seem as strong as I’d like. POM Wonderful is very strong, so I guess that’s what I was hoping for here.

Citrus – ?

My final verdict is…

These fruit bars make for a tasty snack that isn’t really unhealthy. They are high in sugar, but you’re better off curbing your sweet tooth with these than with artificial candy! They’re also a relatively inexpensive energy bar/gel replacement.

I don’t plan to eat these often, but they wouldn’t hurt as the occasional snack.

Official website: www.Target.com/ArcherFarms

But… you can’t stop riding during a race! You need to get plenty of food and water, all while navigating treacherous terrain!

It’s tough, but not impossible. Here are some tips on how to do it:

1. Know the course.

You need to know the type of terrain you’ll be dealing with in order to make the right food choices.

If the course includes many dirt roads or smooth doubletrack sections, it will be possible to consume energy bars. If the course is technical singletrack, you might have to limit yourself to liquid calories.

Knowing what you’re in for will help you decide what to carry with you.

2. Open your energy bars before the race starts.

If the course offers easier, open sections, you can probably eat an energy bar while riding. But you don’t want to have to tear open the wrapper while riding. That’s annoying and completely unnecessary.

Before you line up at the start line, always tear open the wrapper and peel it back at least half way. Then re-wrap the bar and place it in your jersey pocket.

During the ride, you simply peel back the wrapper, rather than tear at it and then peel it back.

3. Tough terrain calls for energy gels.

If you’ll be on singletrack most of the time, and you only have very short sections of smooth terrain, you’ll want to skip the energy bars in favor of gel.

Gel is easier to eat because you just squeeze the packet into your mouth and swallow. Bam, it’s down. I like to either carry GU gel packets under my shorts (easy to grab,) or carry a gel flask. With the gel flask, you don’t have to worry about tearing open the gel packets.

Even easier are the newer energy gel bites, like GU Chomps and Clif Shot Bloks. These can be carried unwrapped in your jersey pocket, which makes for a very easy-to-grab snack.

4. Extreme terrain calls for liquid calories.

While I do like to carry some gel with me during races, I have been moving towards getting my calories via my water bottles. This is great for the really rough courses because you don’t have to deal with any wrappers or reaching into your jersey pocket.

You can do this with a high-calorie drink like Hammer Perpetuem. Fill your water bottle with Perpetuem and you can get 200 calories per hour that way.

(Skilled riders can stick with water bottles, but usually a hydration pack is easier for drinking, especially on singletrack. I stick with my Specialized bottles since they’re easier to clean out than a hydration pack.)

5. You can make a mess!

When you’re already covered in mud and gunk from the course, don’t worry about smearing a little gel on your face. You’re going to finish dirty, so gel, sports drink, drool, etc. will just blend right in.

The key is to get some nutrients into your mouth, not to stay clean.

Just remember, don’t litter! Dropping gel packets on the course can get you disqualified (and could ruin the race’s future, depending on who owns the land,) so make sure all wrappers end up back in your jersey pocket. Yes, even the little tops to gel packets.

Now practice these tips on your next ride and you’ll be ready to eat and drink without hesitation during your next mountain bike race!

For my first years as a cyclist, I almost always rode alone or with one other person. Eating and drinking were easy, and I could always stop and relax to peel open an energy bar if necessary.

But once I started doing fast group rides where I was rotating through a paceline, there were days I definitely didn’t eat and drink enough. It just seemed too weird to grab my bottle or pull something out of my jersey pocket in a big group.

Not only is it hard to eat while also concentrating on the riders around you, you never know when a competitor could attack, forcing you to either drop your food or get dropped!

Here are some rules to follow, based on tips I picked up over the years:

1. Choose an easy-to-eat bar or gel.

I like Powerbars because I can take small bites and chew them quickly. They also slide down easily. Not so with bars that resemble real food (think dry, grainy bars such as Powerbar Harvest.)

Energy gel is another option, especially when carried in a flask. That is very quick to go down. I do recommend the flask, as dealing with a gel packet (tearing and then squeezing) can be cumbersome.

2. Your energy bars should be open before the ride starts.

Always rip open the wrapper and peel it back at least half way. Then re-wrap the bar and place it in your jersey pocket. This saves lots of time.

During the ride, you simply peel back the wrapper, rather than tear at it and then peel it back.

Another great idea is using energy gel bites like Clif Shot Bloks and PowerBar gel blasts. You can simply dump them into your jersey pocket and grab one at a time. They’re pretty dry, so they don’t need wrapped, and that saves a lot of time.

3. Eat a little at a time.

When you do eat your energy bar, take small bites. You will most likely be traveling at a fast pace, and your already heavy breathing will be even heavier if you have a huge chunk of energy bar blocking half your airway.

Just have a big enough bite that it still fits on one side of your mouth, between tongue and cheek.

The aforementioned energy gel bites work great for this as well, since they’re bite-sized.

4. Eat at the back of the pack.

The best time to eat and drink is when you’re at the back of the pack. You can relax a little bit since you don’t have riders on your back wheel.

You can also make use of the draft created by everyone in front. You can pedal with less effort, so you can devote more attention to eating.

Still pay attention to the leaders, though, in case they attack.

5. Eat when the pace eases.

At a stoplight, when the pack is settled down and calm. Or if there’s a tailwind. (If you’re in the back, you get the most benefit from the tailwind.) The easier the pace, the better, so you can devote more effort to chewing.

I like to eat at the top of a hill if there are no attacks. (Rarely are there attacks on the descent, so if everyone is together at the crest of the hill, it’s probably safe to grab a bite.) Then chew on the descent.

I usually don’t begin eating during the descents because I need both hands on the bar! This is especially true when you’re not familiar with the course.

6. There is no such thing as table manners.

When you’re riding with a pack of stinky guys blowing snot rockets, you don’t have to worry about being polite. Chew with your mouth open, swallow food whole, drip water on your jersey, grunt, etc.

The only “rule” that comes into play here is, don’t litter! Make sure you get your gel packets and energy bar wrappers back in your jersey pocket.

Practice these tips on your next solo ride, and put them into play during your next race. Eat enough food and you’ll finish strong!

Hi Levi. Thank you for inspiring people like my self. I being bicycling an average of 150 miles per week. I would like to know if I would benefit from creatine? Please let me know, Thank You. Let me give you some info about myself. 5′-8″ 185 lbs. my goal is to bike an average of 200+ per week and to complete a century race.

Thank you,
Creatine Chris

Hi Chris,

The short answer to your question is no. As a recreational cyclist, looking to complete an endurance event like a century, you won’t have a whole lot of use for creatine supplementation.

You might see some benefits, so maybe you do want to try it out (it’s not expensive,) but you probably won’t see a huge performance in your cycling that could be attributed to creatine use. Here’s why:

Creatine is a natural substance found in your body. It is used to aid your body’s production of ATP, the energy used up during short anaerobic efforts. Examples of situations where you use lots of ATP at a fast rate would be weight lifting and sprinting. That means creatine supplementation can work very well for body builders, and also for Track & Field sprinters, but it doesn’t do much for endurance cyclists (who rely on aerobic energy production.)

Also, creatine isn’t a miracle as some people would have you believe. Some people think they can take creatine and then they’ll get ripped and be super strong. Mainly what it does, though, is allow you to work a little bit harder during your workout due to the increased energy. (But that’s only applicable once you are mentally capable of pushing yourself to extreme intensity, which most beginners aren’t ready for.)

As for building muscle without extra work, it’s true that an abundance of creatine phosphate in the muscles can allow them to store more water. That will make them appear bigger, but the muscle tissue is still the same size. Does that matter to an endurance cyclist? Nope.

Another thing is that your body contains quite a bit of creatine as is. If you eat meat (which naturally contains high levels of creatine,) you probably have enough of it in your body. If you’re a vegetarian, though, you may benefit from supplementing with creatine.

There is one aspect to creatine that you might like, though: faster recovery. The first thing I noticed when beginning creatine was that I recovered from my workouts faster than normal. I had never heard of this affect, but once I looked, I was able to find a study showing improved recovery times.

Unfortunately this improved recovery was only noticeable during my weight training workouts. And once I really began to increase my workout volume (thanks to the creatine,) I needed the improved recovery just to recover at my usual speed!

In the end, there are two main things to consider before making your final decision on creatine:

1. Creatine is considered safe.

While some people have reported minor side effects of less sweating and increased cramping (not good side effects for bike riders!,) it’s a pretty safe supplement. I’ve never had any problems with it.

It’s not like you’re taking steroids or HGH. Or blood doping. So don’t be scared to try creatine.

2. There’s not much value for an endurance athlete.

While creatine is pretty cool, as an endurance cyclist, your money is better spent elsewhere. For example, you’d probably get a more noticeable benefit from something like Endurolytes, especially if you’ll be doing a century in hot weather.

Or spend your creatine money on higher-quality fruits and vegetables. I bet you’d get more value that way.

But before I get deep into specifics, let me mention a very important training principle for all cyclists. That would be specificity. The gist of this principle is that your training conditions need to mirror your racing conditions (as closely as possible.)

For example, if you are a mountain bike racer, it would be good to spend lots of time on your mountain bike, and do lots of hill intervals. If you’re a time trial specialist, you should be spending time in the tucked position on your TT bike, at a steady race pace. And if you race on the track, you should do the majority of your training on a fixed gear, on the track.

(If you don’t believe me about specificity, just ask Joe Friel, author of The Cyclist’s Training Bible.)

But for one reason or another, many advocate using a fixed gear for road training.

I already debunked the myth about fixed gear bikes improving pedal stroke, but everyone still thinks they are better for cadence and power development. Why? Because on the downhills, you have to pedal at a fast cadence. And on the climbs, you have to use lots of power to turn the gear.

So I will go ahead and play along with this argument. I do agree to the facts – that you usually have to power up hills at a low cadence and spin down hills at a high cadence.

But here’s the thing. With the fixed gear, you need a fairly steep hill to challenge yourself into using more power. Same with the downhill – it has to be a real downhill that’s steep enough to get you spinning extra fast.

Well guess what – common sense says that if you’re on a geared bike, you can always get into a gear like that, no matter how flat or steep the terrain. You just have to shift differently than usual – into a bigger gear for climbs, and a smaller gear for descents.

So I can go ride a regular road bike and just shift into a bigger gear than I’d normally use for the hill in question. And I can keep the gear fairly low for the downhill, requiring me to spin the pedals at 140rpm.

Why buy a fixed gear when you can train like that on a geared bike? I don’t know.

The only thing left is that fixed gear forces you to pedal while geared bikes let you coast. But that is simply a replacement for motivation. If you’re motivated to train, you don’t need a fixed gear to force yourself to pedal.

If you don’t have the motivation to pedal your bicycle, then you need to rethink your racing goals. You have bigger problems than the type of bike you’re riding!

Now that that’s over, let’s go back to specificity. Let’s say you’re a road racer. You need to be highly skilled at riding your road bike at whatever cadence and pace the race course and other racers dictate. Chances are, the front racers won’t be doing 40rpm up the climbs and 140rpm on the descents. They also won’t be pedaling through the sharp bends on the downhills. So why would you purposefully do something completely different in training?

I really don’t care if you want to have some fun riding a singlespeed to reduce boredom. Sure, by all means, ride one. Or if you want to ride a fixed gear for your road training, I don’t mind. But if you think you are somehow getting better training than if you rode the geared bike you race on, I urge you to re-evaluate what you are doing.

I had a Crank Brothers “Merca 19″ mini tool years ago, but unfortunately, it was stolen. (It was in the seatbag that was on my stolen bike!)

I picked up a cheap little mini tool from a local shop since I needed a replacement, which worked alright, but it wasn’t the same. I really missed the Crank Bros one, especially since it has that neat chain tool built-in. So I picked up a new Multi 17 – it was on sale at PricePoint.com so I couldn’t resist! (It was only $17, instead of the $27 MSRP.)

The Multi 17 comes with these tools:

• chain tool (8/9 speed)
• spoke wrenches (#1, #2, #3, #4)
• hex wrenches (2, 2.5, 3, 4, 5, 6, 8 )
• screw drivers (philips and flat blade)
• torx wrench (t-25)
• open wrenches (8mm, 10mm)

I’ve been using the Multi 17 for over a year now, so it’s about time for a review.

First thing, I really love this mini tool. The Crank Bros mini tools are just plain awesome!

It weighs in at 168g thanks to the (lightweight) 6061-t6 aluminum frame surrounding the (strong and durable) steel tools. The only thing it’s missing compared to the Multi 19 is a couple extra screwdrivers. That’s no problem though, since one of each style screwdriver is plenty. And you save 7 grams by choosing this tool.

My Multi 17 has been extremely durable. I have never had to question its durability, but if you do, it comes with a lifetime warranty so you could get a replacement.

In my experience, the Allen wrenches and screwdrivers worked great. I never had to use the spoke wrenches or open-end wrenches, but they seem to work as well.

The open wrenches and spoke wrenches are built into the chain tool, which folds out and unscrews from the main tool. That way you can use just that portion as the spoke wrench, as it would be tough to fit the entire tool between your spokes!

This chain tool, unlike the ones on many other multi-tools, works very well. It’s small and not comfortable, but it works, and that’s what matters. (I have had to use that during races, and it has really saved my butt!)

One more tip if you’re racing: definitely remove that little rubber sleeve that holds the tools together. It takes way too long to slide off in a race situation! It looks neat, but it’s unnecessary.

My only complaint was the packaging when I purchased this tool. The tool was held tight to the cardboard with these three tiny zip ties. I had to use a box cutter to remove them, and scratched the tool in the process. The damage is only cosmetic, but it’s unfortunate since this is such a pretty tool otherwise.

But guess what happened to that tool? It fell out of my jersey pocket when I wrecked during a mountain bike race! So that was my second Crank Bros tool lost or stolen!!

So I bought yet another Multi 17. That time I was able to cut out the tool without hassle. I think I used some very small but tough scissors to cut those zip ties.

In the end, I currently have a Multi 17, and I’m happy!

Folded up:

Unfolded:

My final verdict is…

I have been extremely pleased with my Crank Bros mini tools, and I’d say this Multi 17 is the best mini tool available for mountain bikers. Roadies don’t need the Torx wrench, and are far less likely to need a chain tool attachment, so weight weenies could opt for a lighter tool like the Multi 10.

But, if you are a mountain biker or do any sort of long distance cycling where you might need tools, this is a great choice for a multi-tool. Believe me, I’ve bought three of them so far!

Official website: www.CrankBrothers.com

Buy online: www.REI.com | www.PricePoint.com | www.eBay.com

Luckily, a good road shoe will last for many years. I am currently using the Sidi Genius 3 Road Shoe which I purchased in April 2004, and it is still going strong after nearly six years!

Here is what I love about this shoe:

It is lightweight and comfortable. Without cleats, this shoe is super light! It almost feels like a sock when you put it on since it is so light and supple. There might be some lighter or more comfortable shoes out there now (especially considering these ones are six years old,) but Sidi road shoes are some of the very best.

The Lorica and mesh construction is pretty soft at first, then becomes even more supple after use. It never gets stiff, even when wet and/or old.

It has a good, adjustable fit. To make sure the shoe is snug, it offers two Velcro straps and an adjustable buckle and ratcheting strap. The Velcro provides for quick tightening, and the buckle allows micro-adjustments for the perfect fit.

It’s really easy to release the buckle, too. You simply press on a tab and pull the strap out. It’s intuitive, unlike some complicated lacing/buckle systems.

It has a stiff sole. While the regular Genius shoe does not have a carbon sole, it is still stiff and durable. It is stiff enough that you do not feel any loss of power, but not so stiff that it hurts your feet. It’s the perfect compromise. (Pros in the Tour de France wear Sidi Genius shoes, which means the sole should be stiff enough for you!)

Lastly, this shoe is durable and rebuildable. I have been beating on these for years (hot, cold, rain, snow, mud, gravel, etc.,) but they look to be in nearly mint condition! The Lorica gets some scuffs, but it is super strong; I doubt I’ll wear through it anytime soon.

The Velcro straps and buckles are all working perfectly.

The sole is slightly scratched from my gravel driveway, but not bad at all. Even if I do wear out the rubber pad on shoe’s heel, it’s easily replaceable.

I expect to get at least ten years of use from these shoes!

What are the downsides of this shoe?

You know what, I can’t even think of any!

The only thing that ever sucked was how heavy the shoes were when using the old fashioned Shimano SPD-R pedals, since the SPD-R cleats were extremely heavy and required a heavy adapter plate to fit the shoe.

Now that I’m running Look pedals and cleats, the shoe is very light with cleats attached, so I love it!

My final verdict is…

Sidi road shoes are very nice. Go to your local bike shop and try some on if you are looking for new shoes. They’re not cheap, but they are a great value based on the comfort and durability.

Official website: www.SidiSport.com

A Question On Bicep Curls!?
Right. Im 14 and am naturally quite skinny in the arms. I have started doing bicep curls with a 3kg weight. Any ideas until i notice a difference and what can i do to make the process happen quicker. E.g. Should i eat more fatty foods etc. I want to stay complelty away from steroids.

Thanks!
-Skinny Steven

I hate to be the bearer of bad news, but doing bicep curls with a 3kg (~6lb) dumbbell isn’t going to get you anywhere. You could curl all day but your arms will stay just as skinny as they are now.

So the first thing I would do is just forget the curls altogether. You could work your way up to heavier weights, but even then, you can lift more weight with other exercises. I’m not saying you can’t do curls later, but if you want to pack on some real size in a relatively short amount of time, look elsewhere!

There are four main exercises I suggest: pull ups, chin ups, dips, and shoulder presses. These exercises involve compound movements that work your entire arm, which allows you to move heavier weights, which leads to greater gains in size and strength.

Pull ups, chin ups, and dips can all be started with just your body weight. That will be a little safer than jumping into a big weight lifting program.

Shoulder presses will require a barbell and/or dumbbells, but you could start out with pike push ups (or handstand push ups) to work your shoulders before hitting the big weights.

How many sets and reps should you do for these bodyweight exercises? Read this: Determining Sets and Reps for Bodyweight Exercises.

More weight lifting and lots of eating wouldn’t hurt, either.

For example, you could add in a lift like the deadlift (maybe some squats too.) By working big muscles in your legs and back, your body will produce more of a testosterone response from your workouts. This could lead to better growth in your arm muscles for the same workout (studies are conflicting.) Regardless, it wouldn’t hurt to work out your entire body and not just your arms!

Being a beginner, I’d suggest following a pre-made plan from an expert. A book that would probably work for you (that you might enjoy reading as well) is Nate Green’s Built For Show.

And you need to eat extra calories if you want to build muscle. As in, LOTS of food!

As for your diet, stay away from junk food. Make sure you eat healthy foods like lean meats, whole grains, and lots of fruits and vegetables. You can eat fatty foods to get more calories, but stick with fatty foods like almonds, avocados, and olive oil. No junk food!!

Basically, if you do a good amount of weight lifting and eat lots of natural, unprocessed foods, you should see some results! It won’t happen overnight, but stick with it for a couple months, and I think you’ll be pleased.

While I was trying out a Camelbak Podium bottle, I couldn’t resist also trying a CamelBak ChillJacket Podium bottle, which is the insulated version.

The ChillJacket bottle has all the features of the regular Podium bottle, but the insulation is supposed to keep drinks hot or cold for hours. It’s a lot like the popular Polar bottle, but with Camelbak’s new twists.

I used to use the Polar bottle, but that was many years ago, so my memory is kind of fuzzy on how well it worked. However, I do remember it broke eventually, and I didn’t bother buying any more Polar bottles after that.

But once another insulated bottle option is out, I’m happy to test it. So let’s get going…

To start with, this is virtually identical to the regular Podium bottle. The pros and cons are nearly identical.

To recap, I really like the ease of use of the Podium bottle, thanks to its JetValve. It’s like having a bite valve from a hydration pack on your water bottle. No need to pull the valve open with your teeth then hip slam it closed – you just squeeze the bottle and it squirts water into your mouth. The valve opens and closes automatically, which is very convenient.

The downfall is the fact that the valve takes more effort than usual to clean out. If you carry sports drinks in this bottle, you’re almost guaranteed to get some nice mold growing in the crevices! Then you have to pull the valve apart and clean it with Q-tips and toothpicks.

Another downfall is that, unless you are extremely careful, you’re going to spill some. While the bottle is leakproof if you don’t mess with it, it’s virtually impossible not to spill some fluid if you’re using the bottle while riding.

One difference is that the ChillJacket is a 21oz bottle while the regular Podium will hold 24oz. This is usually the case with any insulated bottle because insulation takes up space. So the slightly smaller 21oz capacity isn’t a big deal.

But the redeeming factor here is that the ChillJacket bottle might just keep our drinks colder for longer periods! I love cold water on a long, hot ride, so I’m excited about this bottle!

I like the squeezeability of this bottle as well. I remember the Polar bottle being way too stiff and hard to squeeze. However, Camelbak’s Chilljacket bottle is just as easy to squeeze as a standard water bottle. (It’s even softer than my regular Podium bottle… possibly because I used it more often and it’s now broken in? Hmm.)

Testing the Insulation

How does this bottle hold up in hot and cold weather? Let’s test it to see just how long this bottle will actually keep your beverage warm or cold, depending on the outside temperature.

In Cold Weather:

For this test, I took the regular Podium bottle and the ChillJacket bottle and filled them with warm green tea. I then placed them outside in 25 degree F weather. I sipped from each bottle about every 15 minutes (starting at 1:00 PM.)

The tea started out comfortably warm in both bottles. At the 15 minute mark, things remained the same.

At 30 minutes, I was able to notice that the tea in the ChillJacket was slightly warmer than in the regular Podium bottle.

At 45 minutes, there was a noticeable difference. The tea had become cool in the regular bottle, while in the ChillJacket, the tea was still warmer than room temperature.

After one hour, the bottles started to even up. The tea in the regular bottle was cool, and in the ChillJacket bottle, it was room temperature (no longer considered warm.)

After an hour and a half, the teas were both cooling off slightly, although the ChillJacket’s tea was still hovering around room temperature. Finally, at the two hour mark, the teas were both cool.

At three hours, both bottles had cooled off. The difference is that the regular bottle’s valve had frozen shut. I had to blow warm breath on it, and squeeze it really hard to break through the frozen part so I could get some liquid.

Now it’s been four hours! Both bottles contain cool, but not quite cold, liquid. The only real difference is the regular Podium bottle had the valve freeze shut completely. The ChillJacket bottle functioned much better, but the valve was starting to freeze a bit.

For keeping drinks warm, the ChillJacket definitely helped. However, the difference wasn’t as much as I expected.

Also, there is another issue in cold weather. It’s not that the water in the bottle will freeze fast, it’s that the valve itself will freeze shut. The valve can easily freeze shut in 15 minutes, even if the drink inside stays liquid for a couple hours.

This problem plagued even the ChillJacket bottle. Water droplets coat the soft part of the valve, freezing it shut. With enough pressure, you can usually break it free though. Unfortunately, the material becomes less flexible in the cold, so the valve will no longer seal properly. It is much less likely to close completely in cold weather.

I’ve actually had the valve freeze in the open position! If this happens, the trick is to squeeze the bottle a few times. Eventually the air pressure should result in the valve pulling closed again. But watch out because it might not lay back down fully sealed!

In Hot Weather:

For this test, I took the regular Podium bottle and the ChillJacket bottle and filled them with ice water. I then placed them outside in the sun, in 80 degree F weather. I sipped from each bottle every 15 minutes.

[True test results coming when I can find hot, sunny weather!]

What I can say in the meantime is I did find some benefits to the ChillJacket’s insulation on hot days. It definitely kept my drinks cooler for a little longer than a regular bottle.

I don’t have any hard numbers (and they’d vary so much based on heat, sun, humidity, etc.,) but if you’re riding in super hot weather, anything helps! So definitely look at the ChillJacket bottle.

My final verdict is…

Over the past six months, this bottle has been getting used more than any others in my collection. I use it almost every day, whether it’s in my car, in the gym, or out on the ski trails. I even take it on some road bike rides, but like I mentioned before, my Specialized bottles still get used most often on my bikes.

That said, I highly recommend you try this bottle. You might just like it for bike riding, and if not, you’ll still find many uses for it.

Official website: www.Camelbak.com

Buy online: www.REI.com

While I always thought $1 for a tiny gel packet was a rip-off, GU energy gel was one thing I couldn’t live without during a mountain bike race. Real food was too much of a hassle, and PowerBars just took too long to chew while navigating teeth rattling singletrack!

Every mountain bike race I did, it was a sure bet that I had at least one GU in my pocket or tucked under my shorts!

Why choose GU?

I first chose GU due to the neat name, but it turned out to be a perfect choice. First, GU comes in many flavors. You’ve got chocolate and coffee, fruity flavors, and even a “plain” flavor for those with sensitive tastebuds – surely one tastes good to you.

Just as important, the flavors actually taste good! I really like GU gels and could eat them all the time!

Next, the packets are easy to carry, easy to open, and easy to squeeze. You just tear the small tab off the top and you’re all set. There is no excess bulk to the package like with the Hammer and Clif Shot gels.

Best of all, GU gel gives me good energy boost. While all energy gels are basically the same thing (100 calories of quick energy from sugar,) there is something about GU that just makes me feel better. After having a GU, I always seem to get this uplifting feeling where I actually feel the energy returning to my body.

Other energy gels may provide me with calories, but none of them give me that energizing feeling I get with GU.

Science, Ingredients, and Nutrition

The GU website has a complete description of how GU works. I’ll summarize here.

You first get a shot of natural fructose, which will quickly build up your energy levels. That gives the maltodextrin time to be absorbed and broken down, maintaining your glucose levels for extended energy. The electrolytes and calcium keep you hydrated and make sure your blood and muscles are functioning optimally.

Branched chain amino acids (BCAAs) leucine, valine and isoleucine, serve as another fuel source, aid in recovery, and can improve mental performance and reduce fatigue. Antioxidant vitamins C & E defend muscles from assault by free radicals, while chamomile works as an anti-inflammatory. Ginger soothes the stomach, a nice bonus if the race includes gut-wrenching climbs!

Whatever the exact formula is, GU did a good job with it!

Vanilla bean ingredients:

MALTODEXTRIN (GLUCOSE POLYMERS), FILTERED WATER, FRUCTOSE, GU AMINO ACID BLEND (LEUCINE, VALINE, ISOLEUCINE, HISTIDINE), POTASSIUM AND SODIUM CITRATE, GU ANTIOXIDANT BLEND (NATURAL VITAMIN E AND VITAMIN C), SEA SALT, NATURAL VANILLA, CITRIC ACID, CALCIUM CARBONATE, SODIUM BENZOATE, POTASSIUM SORBATE, GU HERBAL BLEND [CHAMOMILE, COLA NUT (HAS CAFFEINE), GINGER], FUMARIC ACID, PECTIN

Nutrition Facts:

100 calories
55mg sodium
40mg potassium
25g carbs
3g sugar

But while you won’t get fat and protein in a GU gel, you get more than just sugar. You’ve got the antioxidants, amino acids, ginger, etc.

GU Gel Taste Test

Here are my thoughts on the eight different flavors of GU gel:

Vanilla Bean

A sweet vanilla flavor. It’s not quite a true vanilla bean flavor, but it’s not the same as imitation vanilla. Basically it’s sweet and tastes a bit like vanilla once you swallow it. I’d say it’s the sweetest GU flavor.

Tri-Berry

Tastes mostly like red raspberry. It’s pretty sweet, too. There is a hint of strawberry in there, especially in the aftertaste, and I think that sweetens up the raspberry. I’m not sure on the third berry; probably blackberry.

It’s a good berry flavor. It used to be my favorite GU, but has since been replaced by the recently added Strawberry Banana flavor.

Chocolate Outrage

This gel is thick and chocolaty. It contains actual unsweetened Belgian chocolate. While it’s not as delicious as a chocolate bar from Belgium, and doesn’t have that melty texture like a piece of Dove chocolate, it’s like a moderately good piece of dark, bittersweet chocolate.

It’s great on a cold day when it thickens up like a chocolate milkshake. It’s messy in the summer though, so watch out.

Espresso Love

Espresso is possibly my new favorite flavor! It really does taste like espresso. The flavor comes from “natural coffee flavor” rather than actual coffee, but it pulls off a great taste regardless. If you like espresso, you will love this gel!

Just Plain

This is basically a weaker version of Vanilla Bean. It’s not flavorless like water, but it’s definitely not strong and overpowering. So while this is definitely not “plain,” it’s probably the least potent flavor of gel available.

Lemon Sublime

An interesting lemon lime flavor. Each time I have one, it reminds me of something else. I just can’t compare it to anything else. It’s not too sweet, not too sour, nor too weird. I would rate it “pretty good.”

If you like lemon lime products though, you’ll probably enjoy this one.

Orange Burst

Not a realistic orange, but not totally artificial or too sugary. It reminds me of orange Gatorade. The taste is alright but nothing that blows me away.

Strawberry Banana

I always liked banana (my second favorite flavor,) so I was disappointed to see GU replace it with Strawberry Banana. But once I tried this, I was excited!

The Strawberry Banana is awesome. It is very sweet and delicious. It tastes mostly like banana but with some sweet strawberry flavor in there as well.

So Strawberry Banana actually beats out Tri-Berry and Espresso Love as my favorite flavor!

My final verdict is…

GU is my favorite gel. It tastes great, contains good ingredients, comes in good packaging, and provides the best energy boost I’ve had from a gel. All around, a perfect gel.

If you need a gel for your endurance sports adventures, GU is my recommendation.

Official website: www.GuEnergy.com

Buy online: www.REI.com | www.PerformanceBike.com