When you live on the tropical Caribbean island of Grenada, why would you ever want to ride inside on a trainer?  Well, if you’re me….you don’t.

I’ve written many times before how I just can’t get into riding my bike indoors on a trainer.  I guess that’s a major reason why I’ve done what I can to put myself in situations where it’s not necessary.  Don’t get me wrong…..they are a great training tool and without a trainer or rollers, many people around the world would never be able to ride a bike during certain months of the year.

When we lived in Austin, I had a Kurt Kinetic Road Machine and over the couple years we were there I think I used it about 10 times.  If it wasn’t icicle cold or dumping with rain, then I was outside.  It had to be pretty extreme before I would bite the bullet and jump on the trainer.

Before we moved to Grenada, I sold the trainer along with most of the things we owned.  It definitely wasn’t something I wanted to use over here.  But a few weeks ago, I was contacted by the guys at CycleTEK to see if I’d be cool with them sending me their newly released Momentum Indoor Cycling Trainer.  Even with what I just said about my thoughts on trainers, I agreed to their offer….and I’ll explain why.

There’s actually a couple reasons.  First of all, there might be a few days where I’m not able to get out riding in the daylight.  I don’t expect this to happen too often, but if it does…I’ll have a backup plan.  The other big reason is so that we can use the trainer for spinning classes over at Mocha Spoke.  There are plenty of people here in Grenada who want to ride a bike for exercise, but just aren’t ready to tackle the conditions found on our roads.  This is going to be so perfect for that.

Okay, so the idea of riding the CycleTEK (or any trainer) on a regular basis is not for me….but let me tell you what I think about the Momentum Indoor Trainer in case you’re in the market for one.  I only really have the Road Machine to compare it to, so here’s my thoughts.

I imagine most good quality trainers to be easy to set up, and the CycleTEK was about the same as what it was like to set up the Road Machine.  I didn’t see anything major that stood out to make the Momentum unique, but they tell me they have the largest and heaviest flywheel on the market with it weighing in at 7 pounds and measuring 60mm.

The first thing I noticed when jumping on for a spin was how quiet it was.  When I bought the Road Machine I was expecting it to be super quiet, but it turned out to be a lot louder than I imagined.  The CycleTEK is very quiet….and smooth.  Okay, so I’m sitting here thinking about what else I can say….and not coming up with anything.  Like I said, I’m not at all passionate about riding a trainer so all I can really say is that this one from CycleTEK seems to be a good choice.

The Momentum Trainer from CycleTEK retails for around US$379.00 (although I did find it available on sale at Amazon for $246.99) and you can find out more about it on their product page.  If the price fits your budget, and you can find a good deal….I say go for it.  The CycleTEK looks to be a quality product for anyone looking to do some indoor training in the pain cave.

Talk about being impressed by the service of a company…what Betty Designs went through to get me one of their kits is downright incredible.

Before getting into the story of how this complementary Graffiti bib short and jersey came to me, let’s talk a little about what this kick butt sports clothing company is all about.

Betty Designs is the result of Kristin Mayer putting together her two main passions: Triathlon and Fashion Design.  It all began back at the 2010 Hawaii Ironman when Kristin brought along a box of triathlon clothes she had created using her signature flair and boldness.  The success in this unveiling resulted in Kristin developing an online store in 2011.

So if her name is Kristin, where the heck did the name Betty Designs come from?  Well, it’s slang for “pretty girl”….but the company offers a whole lot more than just clothing for female athletes.  Oh, and they offer great stuff that’s not just for the triathlon crowd as well.

I’ll let you do your own looking around at their triathlon clothing, swimwear, and casual clothes….but let me give you my feedback on what I’m into most: Cycling Apparel.

Betty Designs offers quite a few different (and very unique) jersey and bib designs for men and women with each of them having a cool zing and explosive flavour.  They also make custom cycling apparel as well.  I was sent the men’s Graffiti kit which retails at $119.99 each for the jersey and bibs.  Okay, kinda steep….but when you’re buying an original design from an athletic fashionista,  that’s just the way it goes I guess.

If you’ve gotten past the price and are still interested, I can tell you that the quality of these kits is top notch.  I’m far from being a fashion designer, but my Wife knows good style and told me it’s one hot looking kit.  So if you’re single and wanting to attract the opposite sex while out cycling, you might just want to drop the cash and invest in your personal marketing.

I had the chance to ask Kristin Mayer a few questions about Betty Designs, and here’s what this hardcore sports clothing designer had to say:

Loving the Bike - How do you feel when wearing this kit?

Kristin Mayer - I love that it’s flashy. It makes me feel good to ride in something that I like. I think if I feel fast, I’ll go fast.

LTB - How important is style and image to you…on and off the bike?

KM - I love fashion. If I could, I would shop all the time. It’s no different when I train and race. I want to look good.

LTB - What was your inspiration behind this design?

KM - I wanted to create something that was different from what is out there in the market. Something colorful, bold, unique. That makes a statement when you see it. I also like designs that are a bit edgy, hence the distressed typography and unpredictable way the letters flow down the center of both the jersey and short. Think it’s fun(ny) to put graphic on the crotch of cycling gear.

So now I’m here cycling around Grenada with my pimped out crotch and looking very stylish, but let me now get back to the story of why I’m so impressed by Kristin, Morgan, and Betty Designs.

When I was first contacted by Morgan from SMACK! Media (they look after promotions for the company), I told her I needed the kit sent out quick because I was on my way to the Caribbean.  As a bonus for them providing me with a full kit, I was going to wear it during my cycling shot in the House Hunters International filming that went on here in Grenada (yeah, I still need to write about the whole HHI experience don’t I?).

We left Austin on November 2 and the kit had yet to arrive.  I think it showed up a couple days later and was eventually sent back to Betty Designs.  Talks continued with Morgan and I said they were still welcome to send the kit to me here, but the shipping cost would likely be a bunch more than they originally planned on investing.

We sort of left things there and I was totally shocked when I received notice in my PO Box that it had arrived.  I had to pay a couple bucks for duty, but was totally cool with that considering the headaches and cost Betty Designs had sunk into getting it to me.  I’m a sucker for good customer service, and what these guys went through (with a free kit) was super impressive.

I invite you all to check out Betty Designs and the great stuff they have to offer…..oh, and feel free to send care packages to me here in Grenada as well.

You’d think that selecting a lock and using it to keep your bike safe would be a fairly basic thing, but there’s a lot more to it.  The crew over at Kryptonite are taking it upon themselves to make sure that cyclists make informed decisions with their bike security, and we’re here to help push the message.

Depending on where you live, bike security can take on a whole new meaning.  I recently met some people from England who had their high end bikes taken from their house in the middle of the night…while they were in bed.  I many places, folks are having to resort to drastic methods, even going as far as installing a home security system to notify of any unwelcome intruders. While something like a Safemart home security system can easily deter a would-be bike burglar, sometimes it can be as simple as a good bike lock.

Making the Right Lock Choice

As you probably know, there are a lot of different options out there when it comes to selecting a lock. Chains, U-locks, cables, and a whole variety of combinations….but how do you select the option that is best for you and your cycling needs?

Kryptonite came up with this super helpful graphic that makes purchasing the right lock a piece of cake for any cyclist, no matter where you’re located and what the situation is:

Making informed decisions is a huge part of the bike security challenge. “Knowing is half the battle” – G.I. Joe

Kryptonite

So once you determine what level of security you need for your lock, you can head over to the Kryptonite website and browse the options based on the degree you need.  The Kryptonite bicycle lock product page has a navigation panel on the left side with each of the various security categories.

How to Lock Your Bicycle

There is a lot of great information on the Kryptonite website explaining proper locking techniques for each of the different styles of lock.  Click here for details on Chain, U-lock, and cable locking techniques.

In addition to this, we’d like to leave you with a few more all-around helpful bicycle security tips:

1. Always lock your bike, especially at home. This includes your garage, patio, yard, college residence hall, apartment building, when carrying on a car rack, etc.
2. Lock your bike in a well-lit area where there are other bikes.
3. Do not lock your bike in the same location all the time.
4. Make sure your bike cannot be lifted over the object it is locked to.
5. Create a snug fit with wheels and frame so that there is little space in the u-portion of the u-lock for a thief’s tools.
6. Do not lock your bike to itself – front wheel or rear wheel to frame.
7. Always position your u-lock with keyway facing down..
8. If you’re only locking one wheel, it is recommended that you capture the rear wheel as part of your lock-up. Replacement cost for the rear wheel can be up to double the cost of the front wheel.

You’ve never seen me review bicycle lights here before, and that’s because I don’t ride at dusk, dawn, or in the dark…..until now.

When we were living in Austin (and in Canada prior to that), I was able to ride pretty much when I wanted to and always had tons of sunlight shining on me. So I never needed any type of lights on my bike to keep me visible and safe.  But here I am on the island of Grenada now and there’s a few reasons why I’m in need of being seen.

Darkness: We’re a whole lot closer to the equator here in Grenada so it gets dark earlier and the sun comes up later all year long.  Yeah, the sunrise and sunset doesn’t really vary during the year and is pretty consistent with a 5:30am rise and 5:45pm set.  With a shorter amount of daylight comes a greater need for bike light.

Commuting: As you may or may not know, I’ve been wanting to become car-lite or car-free for a long time.  Now that we’re in Grenada I’ve made a big step forward in this direction and am able to use my bike for getting around.  More time on the bike equals more need for lights.

Schedule: With Mocha Spoke on the go and opening soon, there are days that I need to get going early or am out late on my bike.  This is probably the biggest reason I need lights on my bike.

Roads: Caribbean roads are definitely not the smoothest ones out there, so being able to clearly see where the holes and debris are is absolutley vital.  As I’ll explain in a minute, the light set-up I have on my urban bike provides all the lighting I need and more.

My Lights

Before I left Austin, I was outfitted by a couple great companies who wanted to make sure I stayed lit up while out riding.  A big thank you goes out to Topeak and Gemini for what they provided for me.

Gemini DUO LED Light System

This light seriously has the power to turn nightime into daylight.  This 63g Light Head comes with your choice of a 2-cell or 4-cell battery pack to power up this bad boy and can be mounted on your bike or helmet.  By default the DUO comes programme for three different light adjustment settings, but can be personally altered to provide anywhere from 10 to 100% brightness so you can customize the amount of light it gives off.

There really isn’t much for street lights here in Grenada so when it’s dark…it’s very dark.  The Gemini DUO sure does help me out when I’m riding in situations like this.  The 2-Cell battery pack also provides a nice amount of run time.  At 100% power the light can go for about 1.5 hours and at 10% it can last up to 17 hours.  For a full breakdown of run times, click here.

This light totally rocks, but it doesn’t come cheap.  The retail price starts at $229.99, but I’d say you’re getting a nice amount of lumens per dollar.

Topeak Highlite Combo

When the guys at Topeak asked what I’d like to try out, I told them to send me something for a guy just getting started with commuting in the dark.  They sent me their highlite combo which includes a WhiteLite™ II for the front and a RedLite™ II in the back.

The front light does not require a battery pack and it’s super small and easy to carry around.  I use this one when I’m not needing the blinding light of the DUO. Because the back light is small and can stay on my seat post, it’s always there when I need it.

I use the back RedLite more than either of the front lights because it’s nice to have blinking away behind me no matter what time of day I’m riding in.  It becomes even more valuable the darker it gets outside.

This combo pack retails for around $20.00 so it’s a good basic starting point for getting started with riding in darkish conditions.

Who’s Riding in the Dark?

Okay, so there you have it….this is my story of a guy who is excited about spending more time on his bike and how I’ve prepared for the dark conditions I was previously not exposed to.

How about you?  What experiences or advice do you have to share?  Maybe you’re just in the thinking stages of getting out for some early morning or late night rides…what questions do you have?

We’re always happy to help out any way we can, but you can also get some great information on lights and riding in the dark from Gemini and Topeak as well.

There comes a time in every cyclists’ season when the gluttony of an extra spoon of sugar in the coffee or a cheeky pain au chocolat or three over the winter catches up with them and something snaps. When that happens and the balance of treacle sponge versus training regime swings towards the more energetic activities THESUFFERFEST are always round the corner waiting to pounce give you a darn good seeing to… and this time it’s no different!

THE WRETCHED works on the premise that you’ve had a terrible season, under performed at every race and the team are in desperate need of a win at the Tour de France. Unfortunately the French have gone on strike and in order to get the stage done, the TDF powers that be are going to condense the 7 hour stage into just 35 minutes, something that sounds ridiculous but you never know these days! After a quick warm up powered by the strange but enchanting rock sound of Banstead band Redados you reach the top of Box Hill, which featured in the Olympic Road Race. It was great to see the Box Hill climb in a Sufferfest video as I’ve ridden it many times and is fairly local to me, but it also highlighted the hierarchy of the climbs I’ve ridden in real life as this was merely a warm up!

On to the job at hand and all the Sufferlandrian DS had asked is that you follow every break, take the King of the Mountains competition for the day and win in the final sprint. Now if you’ve never ridden THESUFFERFEST before let me tell you it is very similar to real racing, just without the handlebars bashing into you or the crazy noob in front swerving all over the road. Throughout the video there is the feeling that something is about to go off. When you are not attacking, you know that something is going to happen and begin to beg the riders around you to give you a few more seconds respite before it all goes off again.

The early attacks ping off the front

Some slick new graphics and the great choice of music (as always) make this video one that you will love to hate from the word go. The music, all by bands that I’ve never heard of and frankly probably wouldn’t have done if they weren’t Sufferlandrian national treasures is one of two main driving forces behind this video. Everyone’s had that feeling at some stage where music cuts deep into your soul. A ballad you attribute to the ups and downs of your first love. The rock anthem that swells and makes you feel invincible. Or the fun summer tune that stays in your head for months and makes you dream of beaches and cold beer. This video has them all and with the change of scene comes a change of music and each time you get a new song you thank Merckx as it just fits so beautifully and either soothes those muscles as you briefly recover or drives you on like a lunatic.

10/10, full on, no holds barred

The other noticeable driving force behind The Wretched is the use of such recent Tour de France race footage. Taking officially licensed footage from the 2012 Tour de France makes this video a delight to watch whilst your legs feels like they are about to fall off. As with the on-screen stars of most of THESUFFERFEST videos, over the 35 minutes of pain I grew to hate Cadel Evans who backs you into the pain cave and then sets the wolves on you. Any stage that finishes with a 3 man battle between Tommy Voekler, Michele Scarponi and Jens Voigt has got to have been a tough one and this training video definitely doesn’t disappoint.

Having been an avid ‘Fest lunatic for some time now I’ve done my fair share of roller riding in front of the TV and would definitely say this is up there with the toughest of the videos that have emerged from the depths of THESUFFERFEST pain cave. There is a great range of videos in the series now with editions covering all aspects of racing and something to suit everyone. There will always be the classics, the favourite videos but if you are about to buy your first training video and get on the road to glory make THE WRETCHED your first buy and you won’t be disappointed. You’ll be flogged, abused and left crying in a pile in the corner, but you won’t be left wanting.

Purchase The Wretched or any The Sufferfest video right here.

Another double LovingTheBike thumbs up to THESUFFERFEST team!

Stevie

It is pretty easy to get up in the morning, grab a cup-a-joe and hop on the bike to ride to work…when it’s warm out.  However, cold weather presents an entirely new group of challenges.  It seems like the colder it gets, the harder it is for me to just get out of bed, forget riding to work.  More gear to keep you warm means more time to get ready, means more time to  talk yourself out of the bike ride.  Long or short, riding to work in the cold weather adds a whole new element to your commute.

You may not be a big fan of spending money on fancy skin suits, cool commuter shoes and bags, or any gear like that.  When it comes to commuting, some gear you can do without, but in the cold weather months, you shouldn’t be putting your safety at risk to save a few bucks.  Yes, riding in the cold is more dangerous than riding in warm weather.

Wearing too many layers causes you to sweat, sometimes without you even knowing it.  The stop and go of commuting doesn’t often lend itself well to maintaining a constant body temperature, meaning you get really hot for a few blocks, start sweating, then stop and cool down at the next light.  This can happen in warm weather plenty as well, but when temperatures dip below freezing, suddenly your cool downs could put you at risk for a variety of ugly consequences, especially if you have a good sweat worked up.

It’s important to get some gear that can keep you warm without making you overheat at the same time.  Winter gear is expensive, but fortunately you don’t need to go out and waste money finding the right stuff to solve that problem, because you can come here and read what has already been tested.  Here are four items I have found are 100% worth the money and are sure to keep your temperature even on your ride to and from work.

Pearl Izumi Pro Thermal LS Jersey:

Think of this amazingly warm and wind-resistant article of clothing as a cross between your favorite fleece and a bike jersey.  Made using a Minerale thermal fabric, this full zip jersey is heavier than a wool jersey and every bit as comfortable as your favorite pull over.  Like most cycling jerseys it comes with the standard three pocket back to ensure easy access to your commuter snacks and gear on the ride.

This jersey also has a fantastic breast pocket for your cell phone that has a slit on the inside to feed your headphones through so they don’t dangle out in the cold or get caught on your bike while riding.

Like all Pearl Izumi gear it does run a little small, so don’t be afraid to go a size big so you can add a long sleeve t-shirt layer underneath. It won’t do the trick by itself when temperatures get down to freezing, but the simple addition of a turtleneck or long-sleeve t-shirt is all it takes to ride in the coldest of weather.

Endura Dexter Windproof Gloves:

Gloves might be one of the most important things you can spend money on for a winter commuter.  Even with temperatures in the 40′s, riding without warm, insulated gloves has left my fingers feeling more numb for far longer than I am comfortable with after arriving.  Something about the combination of slowing blood flow from leaning on your handlebars a little more because you are tired, and the wind battering you can make your fingers the very first thing to suffer.

Endura’s Dexter gloves are the best glove I have found for commuting.  You can’t just purchase a cheap pair of gloves from Walmart…the wind cuts through more than you would guess.  These gloves are insulated and warm with great grip and feature tightly woven fabrics that keep even those high-winds from Sandy at bay.  Far superior to anything I have tried from Giro, Smartwool, or even the leather of Knog.

Smartwool PHD Ski Medium:

Your feet are equally important to take care of.  Smartwool are pricey, especially for socks, but they are worth every penny.  The PHD Ski Mediums are an over-the-calf sock so they keep your entire leg warm.

I find that while leg-warmers are nice, there really isn’t much need for anything more than jeans from the knee to the waist.  If you need to, drop to a lower gear, or get a fixie to commute on…spinning will warm those knees up right quick!

There isn’t much that needs said about these socks to be honest.  If you have never owned a pair of Smartwool socks, just buy any pair at all and you will never be able to wear a normal sock again.  If only they had toe socks…I would be in heaven.  I love Smartwool.

Beard Head:

Your torso, your hands, your feet, and lastly your head.  As a bald guy, proper headwear in the winter is critical.  Now, you could go and get a standard balaclava if you wanted to.  They fit under your helmet (which you should always wear) and are typically pretty darn warm… but that just isn’t any fun.

I discovered the magic of Beard Head a long time ago.  Not only am I bald, but I also don’t have any facial hair…nor have I, nor will I (Google Alopecia Universalis if you are interested).  That’s why the idea of a knitted hat that provides me with a beard is way more awesome than a boring old balaclava.  My wife purchased me my Beard Head many years ago when she got tired of me complaining about not being able to participate in Movember.

It is now a part of my winter riding outfit.  The hat fits perfectly under my helmet (this is the original model by the way) while the beard and mustache keep my face perfectly warm.  In all seriousness this hat is seriously the best thing I could have ever found to ride with.  It blocks out nearly all the wind while really keeping my face warm, but also the hand-knitted fabric allows me to breathe normally without the hat getting all moist from my breath!

It’s amazing, and I love it.  Go out and buy one (be sure to check out the variety of mustaches if you would like to mix it up).

And that is all there is to it.  My top 4 items for a winter commute that are worth every penny.  If you want to ride in the cold, don’t ask questions… just go buy this stuff and thank me later.  Keep the rubber side down and don’t be afraid of those low temperatures!

Aaron Madrid

Top photo c/o www.indianalivinggreen.com.

We’ve got a pile of cycling socks to give away from the guys over at Darn Tough Vermont, and would like to tell you a little about them as well.

There’s no shortage of bike sock companies out there, but when I came across Darn Tough at Interbike I was impressed by the company and the quality of their product.

The crew over at Darn Tough told me all about the research and testing they’ve put in to provide a durable sock with the right thickness and comfort to satisfy us cyclists.  As far as I know, they’re the only sock company out there with an “Unconditional Lifetime Guarantee”:

“If our socks are not the most comfortable and durable socks you have ever owned, return them for another pair or your money back.  No Strings.  No Conditions.  For Life”

I’ve honestly never been too concerned with the socks I ride in.  As long as they’re comfortable and look cool, I wear them.

But just recently I had a pair of my favorite socks totally start to fall apart….and they were only about a year old.  So I took a closer look at what Darn Tough had to offer.“

Because they are made with 17.5 micron Merino wool yarns with 1441 stitches per square inch, they are soft, strong, and last like forever.  Okay, I won’t bore you with all the details of what makes these socks so darn tough…but if you’d like to find out more be sure to check out www.darntough.com/darntough.html.

If you could use another pair of great cycling socks, be sure to enter our giveaway below….or simply head over to your nearest REI and pick some up.

Win Some Socks

The Darn Tough giveaway is now over.  The response was awesome and thanks to all of you who entered to win.

We are totally buried in socks and want to give our readers the chance to try out a pair from Darn Tough, so we’ll keep giving them away until they’re gone.

Leave us a comment (including your sock size) about the worst pair of cycling socks you’ve ever owned and what made them so awful. Include a picture of them as well if you like.  We’ll randomly start sending out pairs immediately.

Darn Tough’s market is primarily the USA so they’re only able to send to those of you located here. Sorry to the rest of our readers, but winners must be located in the United States for this one.

I’m not saying that cyclists need to take energy gels or bloks, but if you’re going to take them I do feel that you need to use the ones that work best with your body.

As I’ve said many times before, I don’t promote a product just because they support this website or pay to advertise here.  A perfect example of this is my connection with Clif Bar and their products.  They are a great supporter of Loving the Bike, but there is absolutely no requirement by me to do any articles or online promotion for them as part of this relationship.  When I talk about them, it’s simply because of how I feel as a customer.

A couple years ago I had flirted with gels, but every time I took them I seemed to get a cramp in my stomach while out on a ride. Because of this, I rarely used them.  About a year ago I formed this great relationship with Clif Bar and have been given the opportunity to try out all their products.  I started taking their Clif Shot, but was a little concerned that they would cause the same problems I had experienced with other brands in the past.

I’m completely honest when I say that the Clif Shot is the first gel to not cause any stomach issues for me.  Because of this (and because I am overloaded with them) I use them on more rides than I probably need to.  I started off taking them only on long rides, but now take them on days when I feel I need a little extra boost (physical or psychological).

The same thing goes for their Shot Roks.  I’ve had no stomach issues with them either.  Shot Bloks are quite similar to Shots in that they provide carbohydrates to supplement exercising muscle glycogen supplies, but I tend to prefer taking the Shots.  The one advantage of the bloks is that you can take them in smaller doses and space them out as needed.

If you’d like to learn more about how to schedule shot bloks or gels on a ride, here is what our nutritionist Kelli recommends (3 Bloks are about the equivalent of 1 Gel or Shot): Scheduling Shot Bloks.

I have nothing against the other brands out there and I’m sure you’ll personally connect to one in the way that I did with Clif.  Try out a whole bunch of different types and see what works best with your body.

On top of the stomach cramps there were also some brands that I just didn’t really like the taste or consistency of.  Each brand seems to have their secret formula so you’ll also need to take a look at what they put in their ingredients in making your decision as well.  Some include caffeine, ginseng, honey, and other additives so use the ones that agree with your body and include the things you’re personally okay with.

I’m not here to tell you why you should use gels, just wanted to explain that all gels are not equal.  If you’re going to use them…..make your selection based on connection rather than good marketing.

Sure, a “protein bar” can be a good option for recovery after a hard ride, but do they make for good snacks?  As more and more athletes opt for protein bars and energy bars as part of their everyday food choices, it’s important to determine which, if any, works as a healthy snack.  You see, some bars are full of nutritious, whole-food ingredients, while others are little more than an expensive, glorified candy bar on steroids.  This week, we’ll discuss five criteria for judging a protein bar as an everyday snack, apply these criteria to a few popular ones on the market, and even make our own protein brownies (in less than 15 minutes prep time).

Recipe of the Week:  Homemade Brownie Protein Bars

Ingredients:

• 1 can no-salt-added black beans, drained and rinsed thoroughly (or 1 3/4 cup cooked black beans)
• 4 large cage-free organic eggs
• 1/4 cup Greek yogurt
• 2 Tbsp organic coconut oil, melted
• 2 scoops high-quality protein powder to equal 40 grams protein (whey, soy, PB2)
• ¼ cup cocoa powder
• 1/8 tsp salt
• 2 tsp vanilla extract
• ½ cup organic honey
• ½ cup 70%+ chocolate chips or chopped chocolate bar

Instruction:

Preheat oven to 350°F.

Grease an 8-inch baking pan with organic coconut oil or spray.  Place all ingredients, except chocolate chips  in the bowl of a food processor and blend well until completely smooth. With a spoon, gently stir in the chocolate chips. Transfer mixture to the prepared pan. Bake for 40-45 minutes, or until just set in the center. Cool completely before cutting into bars.  Makes 12 brownie bars.

*To make Dairy-free, omit yogurt & increase organic coconut oil to 4 Tbsp.

Comments:

With such a healthy, easy, chocolatey, and inexpensive brownie bar recipe, you’ll likely never need to buy a protein bar again.  Right.  Even with my best intentions, I find that buying commercial products from time to time a necessity.  At least for back up.  For those days when I ride a little longer, and spend a little less free time in the kitchen.  But don’t get me wrong.  I do my best to steer myself, my kids, and my clients away from “products” for everyday nutrition, and towards whole foods.

Still, I do also live in the real world, and I know that a “bar” sometimes just fits the bill.  It offers “Grab ‘n’ Go” convenience.  It’s quick, easy, and not messy (for breakfasts in the car).  So, how do you pick an acceptable snack protein bar at the store?  Here’s what I look for:

1. First, I try to identify any refined carbohydrates.  I look at both refined grains and sugar sources.  If the bar uses grains, I want them to all be 100% whole.  If sugar (which most do), I look for “real food” types of sweeteners (organic honey, molasses, real maple, fruits, etc) and aim for no more than 10 grams sugar per serving, and 20 grams or less of carbs.
2. Next, Fats.  Absolutely no hydrogenated oils.  Then, I look for good sources of fats…specifically organic coconut oil, nuts, high oleic oils (such as high oleic sunflower or high oleic safflower).  I don’t like to see soybean, cottonseed, or corn oil.
3. Number of Ingredients/Chemical Ingredients. I “heart” most any bar with ten ingredients or less.  If more, I want to have an idea of what the ingredient actually is.  Not too much to ask, right?
4. Since we’re talking protein bars, I look for one with 10 grams of protein or more. In fact, I think any snack should include a protein source, and we should steer clear of pure carb snacks.
5. Overall Satisfaction/Taste:  Of course, it’s gotta taste good, “settle” well, and not leave me hungry 30 minutes later.

If you think I’m hard to please, you’re right.

Let’s take a look at a few bars on the market and see how they stack up.  And, we’ll compare them to this week’s recipe of the week:

Clif Builder Bar (Chocolate):

Nutrition: 270 calories, 8 gm total fat, 5 grams saturated fat, 0 grams transfat, 230 mg sodium, 30 grams carbohydrates, 4 grams fiber, 20 grams sugar, 20 grams protein

Ingredients: Soy Protein Isolate, Beet Juice Concentrate, Organic Brown Rice Syrup, Organic Evaporated Cane Juice, Palm Kernel Oil, Organic Rolled Oats, Unsweetened Chocolate, Cocoa, Organic Soy Protein Concentrate, Vegetable Glycerin, Natural Flavors, Organic Dry Roasted Almonds, Rice Starch, Cocoa Butter, Inulin (Chicory Extract), Organic Milled Flaxseed, Organic Oat Fiber, Organic Sunflower Oil, Soy Lecithin, Salt.

Overall Comments: Overall, I think this bar uses good, high-quality ingredients.  Also, it works well for anyone who wants a vegetarian/vegan high-protein bar (20 grams protein).  However, I do think it is rather high in sugar (20 grams), and the sugar sources are brown rice syrup and evaporated cane juice, which are refined sources.  Also, at 270 calories, it’s more calories than most would need for a snack (but, this is highly variable).  Overall, this one’s best left for an active day, or as a recovery option.  It’s too high in sugar for a sedentary day at the office.

As a snack bar, 3.25 stars (out of 5).

KIND Bar (Almond, Walnut, Macadamia + Protein):

Nutrition: 190 calories, 12 gm total fat, 4 grams saturated fat, 0 grams transfat, 170 mg sodium, 14 grams carbohydrates, 5 grams fiber, 5 grams sugar, 10 grams protein

Ingredients: Mixed nuts (peanuts, almonds, walnuts, macadamia, cashews, brazil nuts), soy crisp (soy protein isolate, tapioca starch, salt), honey, Non GMO Glucose, chicory fiber, soy lecithin,

Overall Comments: This one scores high with me.  Only 13 ingredients total, even when counting all the nuts separately.  Also, a good choice for anyone who wants a vegetarian choice, but it doesn’t work for someone who wants a completely vegan bar (due to the use of honey).  I would love to see “organic/raw honey” as conventional, highly processed honey is void of almost all its natural benefits…and, of course, I could do without the added glucose (simple sugar).  However, it’s likely a very small amount since its way down the ingredient line and the entire bar only contains 8 grams of sugar (including the honey).

As a snack bar, 4 stars (out of 5).

Nature’s Valley PROTEIN Bar (Peanuts, Almonds & Dark Chocolate):

Nutrition: 190 calories, 12 gm total fat, 4 grams saturated fat, 0 grams transfat, 170 mg sodium, 14 grams carbohydrates, 5 grams fiber, 5 grams sugar, 10 grams protein

Ingredients: Roasted Peanuts, Almonds, Soy Protein Isolate, Chicory Root Extract, Sugar, Vegetable Oils (Palm Kernel, Palm Canola), Roasted Sunflower Seeds (Sunflower Seeds, Sunflower Oil), Toasted Coconut, Whey Protein Concentrate, Tapioca Syrup, High Maltose Corn Syrup, Fructose, Cocoa, Vegetable Glycerin, Rice Starch, Rice Maltodextrin, Salt, Soy Lecithin, Dextrose, Baking Soda, Natural Flavor.

Overall Comments:  While this protein bar is much better than many high sugar, low protein granola bars on the shelf, it still doesn’t really fit as a whole-food bar.  It has too many refined sugar sources, and even a couple refined starches (rice starch, rice maltodextrin).

Overall, better than your average granola bar and worse than a whole-food bar.  I’d give it 2.75 stars.

Homemade Brownie Protein Bar

Nutrition: 170 calories, 6.4 gm total fat, 3.5 grams saturated fat, 0 grams transfat, 50 mg sodium, 22 grams carbohydrates, 4 grams fiber, 13 grams sugar, 10 grams protein

Ingredients:  See above.

Overall Comments:  Of course, since it is a LovingTheBite Recipe of the Week, it is the perfect food, and perfect recipe.  Actually, it’s a bit unfair since I started with my criteria, and then worked backwards.  I like it because it uses organic honey as its only sugar source, complex carbohydrates like black beans as a base (you won’t taste them), 2 whole food sources of high quality protein (and one protein powder), and healthy fats in organic coconut oil.  It’s a tad bit too high in sugar…maybe I’ll keep working on that.  And, it is clearly not vegetarian or vegan, which some readers may desire.  As a side note, if you think black beans are a no-go in a brownie bar, let me assure you no one in my household has detected them, and a batch lasted little more than a day (and my kiddos are generally very suspicious of my baked goods).

I’d give it 4.25 stars, but you can be the unbiased judge on this one.

If you’re looking for a high protein snack bar, choose, or bake, wisely.   Remember, most sports bars are designed for training nutrition, not daily nutrition.  They are often high in calories, refined carbs (because you need efficient fast carbs on the bike), and sodium.  This is a good thing when you’re pedaling, but not necessarily when you’re sitting in front of your computer.

And although I usually recommend simple (and easy) whole food options such as nuts or hard-boiled eggs and a small piece of fruit as a snack, clients ask for bars.  I get it.  Bars are in.  They fit a niche.  So, this week, let’s make (and choose) the best of them!

Fuel Your Ride.  Nourish Your Body. 

Style, comfort, design, and quality are all important aspects of a bicycle….but for me there is one more element that goes into making the ideal brand.  Getting to know the people behind the company and finding out more about their passion, beliefs, and personality is something we don’t get a chance to do with most companies, but it sure is awesome when it happens.

Before moving on with the praises I’m about to give out for Brooklyn Cruiser, I wanted to mention that I’m currently working on an advertising deal with them.  Whenever I promote one of our sponsors or advertisers I feel that people might think I’m only doing it because they have paid me to say things about them.  Well if you know me, that is definitely never the case.  But just to be sure, I wanted to post this article on Brooklyn Cruiser prior to any deals going through so that I can ensure that it’s totally coming from the heart.

Buying a bike is so much different than most consumer purchases.  It is not just another thing…it becomes a part of us, and is something we most likely become very connected with once we bring it home and ride him/her.  Most of the time our connection comes with the bike shop in which we make the purchase, and our feelings are based on the marketing done by the bicycle company.

I feel that I’m quite connected with my bikes, but until now I’ve never been able to dive in and really get to know what lies behind the two wheels on a frame.  One of the best things that came out of Interbike for me this year was the opportunity to meet and get to know, Ryan Zagata who is the President and main man behind Brooklyn Cruiser.  These beautiful vintage inspired bikes caught my eye when their pre-Interbike e-mail came through, and then appealed to me even more once my Family and I had spent some time with Ryan.

Brooklyn Cruiser currently has a 3 speed model available in men’s and women’s versions, and in March they’ll be coming out with a 7 speed of both as well.  It’s a sweet looking bike and I love the wooden box on the back rack.  There is just something about this bike that speaks loudly to me, and in the short amount of time I have known Ryan I can tell that a lot of good stuff goes into creating them.

Is it the best bike ever made?  Probably not.  Does it have top of the line components and frame?  Nope.  But it is quality made and will keep you from making regular visits to the repair shop.  Like I said before, the good vibes, honesty, and great personality that is found in the company’s owner more than makes up for anything it may be lacking in these areas.

Expensive bikes with the latest components are great, but I feel that a true connection with a bike is what’s most important to us cyclists.  I’m going to have one of these beauties of my own very soon, and our connection is about to get even deeper.