Tag Archives: endurance

ReplaceSR Electrolyte Tablets Winner


The winner is “lectrichead”

We recently held a contest to give away six bottles of Replace Sustained Release Electrolyte Tablets to some lucky reader. The rules for the contest were simple: just pick a number between 500 and 1,000 and leave it in the comment section for the review. The contest ended at midnight on Friday, October 30, 2015. The winning number for this contest was 876 and the entry closest to that number was given by “lectrichead”, or, as he is known to his family, Marc, who guessed 874.

Marc describes himself as a “middle-aged web site designer, who has always had an interest in biking but through years of sitting at my job I gained some weight and got pretty out of shape, and my biking decreased over time. Until one day my wife and I decided to lose weight and get healthy, and now I bike like crazy, as much as as far as I can possibly go and my interest in biking increases exponentially as time goes by, it seems. I also cross-train also. I live in northern New York, nearly as far north as you can go without falling into the St. Lawrence and reaching Canada.” You can follow his articles at the Random Bits & Bytes Blog.

Random Number GeneratorFor your information, we used a random number generator to select a number between 500 and 1,000 and that is how 876 was selected as the winning number. Apparently a few folks did not read the directions since they entered numbers that were outside the range of the contest. In addition, I normally word the rules to state that the winning number has to be the number closest to, but not over, the number selected by the random number generator.


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Replace Sustained Release Electrolyte Tablets (Product Review and Giveaway)

Replace Sustained Release Electrolyte Tablets

Replace Sustained Release Electrolyte Tablets

For the past couple of months I have been using ReplaceSR (Sustained Release) Electrolyte Tablets on my bike rides. I haven’t taken a bike ride in over twelve years without consuming some form of added electrolytes—usually in the carbohydrate drink mix I use (I make my own). However, having the electrolytes in a sustained release tablet opens up a whole new world! The folks at Endurance Products sent me a rather large supply of their new product, ReplaceSR, for me to sample and I still have six unopened bottles of the tablets I am going to give away to some lucky reader (see the details at the end of this article).

ReplaceSR is a 4 to 6 hour sustained release electrolyte tablet designed for cyclists, triathletes and other endurance athletes. If your normal bike ride is under 90 minutes you don’t need this product. Each tablet contains five active ingredients: Sodium (175mg), Potassium (65 mg), Chloride (211 mg), Phosphorus (103 mg), and Magnesium (10 mg). The ReplaceSR tablets are about the size of a regular Tylenol tablet.

The manufacturer suggests that you take one to three ReplaceSR tablets with a full glass of water thirty minutes before beginning to exercise. I realize those directions are not too precise, so I just took one tablet for a short ride (two to three hours), two tablets for a medium ride (three to four hours), and three tablets for a longer rides (four to six hours). If you are interested is a detailed study of the science behind ReplaceSR, I would strongly suggest you read this article on boosting performance in endurance athletes.

Separating my electrolytes from my liquid intake was rather liberating. For years I’ve timed my liquid intake to match my presumed electrolyte losses during a bike ride. In my case that meant 20-ounces of a carb drink for every hour on the bike. Unfortunately, that meant that sometimes I was drinking when I wasn’t thirsty and on really hot days I was so thirsty that I was consuming far more electrolytes than needed. With ReplaceSR I was able to drink plain water when I wanted and get my carbohydrates from my gels. For distance cyclists like myself, you know it is a lot easier to find a bottle of water on the road than a decent carb drink!

While most people associate electrolyte loss with sweating on hot and humid day days, winter sports have the same effect. I live between Chicago and Milwaukee and normally ride all winter long. When the temperature drops below 20 degrees Fahrenheit I switch from my normal carb drinks to hot tea and honey. I pour boiling hot tea into a Klean Kanteen Wide Mouth Insulated Water Bottle and then add a generous amount of honey for my carbohydrates. While this process keeps my drinks from freezing, hot tea and honey offer no electrolytes! Now with ReplaceSR I will be able ride all winter without worrying about electrolyte loss! By the way, I only ride in temperatures down to -20 Fahrenheit (-29 Celsius). I am not like those crazy folks up in Minnesota who will ride in temps down to -50 Fahrenheit (-45 Celsius).

ReplaceSR tablets come in three package sizes. The cheapest way to buy them is in a bottle of 90 tablets for only $20. However, they also come in a 20 tablet bottle for $10. They also have a new 3-tablet convenience packet—it is 72 tablets but they are packaged in sets of 3, and this package retails for for $24. You can order this product directly from the Endurance Products Company website.

To enter the contest for six free bottles of ReplaceSR (20 tablets per bottle) all you have to do is pick a number between 500 and 1,000 and enter it in the comment section below (you don’t actually have to make a comment). The contest ends at midnight (CST) on Friday, October 30, 2015. After the contest closes I will use a random number generator to pick the winning number. If no one guesses the exact number the person with the number closest to, but not over, the winning number will get the six bottles of ReplaceSR. In case two or more people chose the same number the first person to pick the number will be the winner. This contest is for U.S. residents only and only one entry per household allowed. When the contest is over I will publish the results in the comments section of this article. I will send this product to the winner via U.S. Mail.


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The 2015 Trek Domane 6.9 Endurance Race Bike

2015 Trek Domane 6.9 Endurance Race Bike

The 2015 Trek Domane 6.9 Carbon Fiber Endurance Race Bike

Two years ago I purchased a Trek Domane 5.9 Carbon Fiber Endurance Race Bike and after just one ride I thought there was no way possible for Trek to improve on that bike! One of the biggest selling points for the bike was that Fabian Cancellara (a.k.a. Spartacus) used this bike for the most painful pro bike race in Europe, the Paris–Roubaix (a.k.a. The Hell of the North). The Paris–Roubaix is a 157 mile race that takes place in northern France and large sections of the race is over cobble stones—making it a ride that can tear apart both cyclists and their machines. Trek developed the Domane as an endurance bike—it is a race bike that can help you endure rough roads, even cobble stones, with ease. I live between Chicago and Milwaukee and the roads in our area are horrible (like most of the upper Midwest). Our brutal winters cause even a new blacktop road to crack, crumble and disappear during the spring thaw—and the Trek Domane is the perfect road bike to ride over this mess.

As I mentioned in my last article, my 2013 Trek Domane frame was damaged by a component failure and Trek was kind enough to give me a new frame under their fairly generous warranty program. However, since my frame was two years old Trek did not have that exact frame available, so they upgraded me to a much more expensive 2015 Domane 6.9 Disc frame (thank you Trek!). I rarely take a stock bike home from the local bike shop—so in this article I would like to tell you about some of the upgrades I made. All of these changes were suggested to me by Grant Mullen, mechanic extraordinaire at Zion Cyclery in Zion, Illinois.


Master Mechanic Grant Mullen From Zion Cyclery

The most expensive part of this project was the new wheelset (rims, hubs, spokes). Since the new frame was designed for disc brakes I was going to have to buy a new wheelset. I would have been very happy with the standard Bontrager Affinity Elite Disc wheelset (142×12 rear, 15mm front), but unfortunately it was out of stock. In fact, at this time of the year it was rather difficult to find anyone who had a compatible wheelset in stock. Fortunately, we were able to obtain a much lighter (i.e., more expensive) wheelset from Industry Nine Components. Their i25TL Disc wheelset comes with Torch Road system disc hubs laced with 24 Sapim CX Ray straight pull spokes. For the “weight weenies” among us, this wheelset weighs a mere 1455 grams!

Spyre SLC Dual Piston Mechanical Disc Brakes

Spyre SLC Dual Piston Mechanical Disc Brakes

Since my new frame was designed for disc brakes we decided to forego the standard Shimano RS785 hydraulic disc brakes and go with the Spyre SLC dual piston mechanical disc brakes (with a 160mm rotor). This set has Carbon actuation arms for maximum weight savings (156g per caliper). I wanted disc brakes for two reasons: First, I often get caught out in the rain and standard caliper brakes don’t stop too well when wet. Second, I am a big guy (borderline Clydesdale) and a fast descent from the hills can be downright scary—disc brakes provide a lot more stopping power for larger cyclists!

My two-year old bike had the Shimano Dura-Ace Di2 electronic groupset (front and rear derailleur, shifters, crank) were still in great shape, so we kept them. This groupset provides the smoothest shifting you’ve ever experienced on a bike—even while climbing. In addition to smooth shifting, this unit also provides automatic trimming on the front derailleur. Since the bike was in the shop anyway, a new cassette sprocket (11-28T) and chain were also installed.

I live in an area where there is a lot of broken glass on the road so I had a new pair of Continental Gatorskin tires installed (700x25c with a 180 tpi carcass). However, Grant suggested I use their hardcase tires for even better protection. These tires offer triple flat protection: a Kevlar belt provides puncture resistance, anti-pinch ribs stop pinch flats, and bead to bead woven construction dramatically reduce your chances of cutting your sidewalls.

Bontrager DuoTrap Digital Speed And Cadence Sensor

Bontrager DuoTrap Digital Speed And Cadence Sensor

The Trek Domane has a cut-out in the frame so you can add a Bontrager DuoTrap Digital Speed And Cadence Sensor—since the sensor fits into the frame there is no added aerodynamic drag (and no ugly cable ties). Two years ago I bought the older DuoTrap sensor which was ANT+ compatible, but a few months ago I upgraded to the new Bluetooth model (I will review this product in the near future). The Bluetooth model is compatible with the Wahoo RFLKT Bike Computer and the Cyclemeter iPhone app (the greatest iPhone app ever made).

Duwayne Moss

Duwayne Moss Putting The Finishing Touches On The Bike

It took Grant nearly four hours to put my new bike together, but before he was done he had fellow mechanic Duwayne Moss wrap my handlebars. Duwayne has a reputation for turning bar tape into a work of art (when I try to wrap my handlebars it always looks like it was done by a three-year-old with ADD who had been drinking Red Bull). My favorite tape is the Lizard Skins DSP Bar Tape—this 3.2mm tape is made with DuraSoft Polymer (DSP) and provides a comfortable surface for your hands even on Century rides. It also allows you to keep a grip on your handlebars during a rainstorm!

The 2015 Trek Domane 6.9 Endurance Race Bike with disc brakes retails for around $8,300 and is only sold by authorized Trek dealers. I know that is a lot of money for a bike, but if you ride on rough roads you will never regret buying one.

As I left home to watch Grant put my bike together my dear wife suggested that I wear a T-shirt that she had bought me at Christmas (but had not yet worn). The front of the shirt, in very bold type, says, “I promise honey, this is my last bike.” The back of the shirt has a photo of a hand with the fingers crossed. My wife knows me very well.



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Cycling In The Fall: Short, Windy Days

Because cycling is cheaper than therapy (and more effective)

Because cycling is cheaper than therapy (and more effective)

Seven months ago every bike shop in the Upper Midwest was as busy as a Chicago “slip and fall” attorney the day after an ice storm. Back in the spring the bike trails were full of new cyclists with shiny bikes, gaudy jerseys, and fresh saddle sores. By the middle of summer some of those bikes were abandoned and some the of new cyclists became former cyclists. However, a lot of those newbies persevered, lost weight, gained muscle and were in great shape—until Labor Day. Unfortunately, at the first sign of cool weather most of these folks hung their bikes up till next spring and will gain back all the weight they lost before Christmas. However, on New Year’s Eve they will resolve to “hang in there longer next year.” Folks, it doesn’t have to be this way! There is absolutely no reason you can’t ride your bike outside all year long! As the old saying goes, there is no such thing as bad weather, just bad clothing.

I live between Chicago and Milwaukee and during an average winter the temperature rarely drops below -10 degrees Fahrenheit (the record is -27F). When people ask how I can possibly enjoy riding in such temperatures I tell them two things: First, the crazy (or dedicated) folks up in Minnesota ride in temperatures below -50 degrees (or worse), so -10 or -20 degrees in Chicago is actually not all that bad. Second, as I tell people all the time, the hardest part of riding in the winter is the first 500 feet after you leave your house.

Riding in the fall and winter does require an extra layer of clothing (or two), and because the days are shorter you will probably need a headlight and taillight as well. However, the advantages of cycling year-round far outweigh the disadvantages. First, you won’t gain back the weight you lost during the summer. Second, spending time outdoors will definitely improve your mood. Third, next spring you won’t have to reintroduce your butt to your bike saddle—they will already be old friends and get along well. Fourth, you will impress all your wimpy friends who spend winter in their basement on their training wheels, I mean, on their trainers. And last, you will never have to worry about overcrowding on the off-road trails.


Posted by on November 4, 2013 in Life On Two Wheels


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Bonk Breaker High Protein Energy Bars

On short bike rides (anything under two hours) you are probably just fine with carbohydrate gels and/or energy drinks. However, after two hours of exercise your body needs some protein. It is very rare for me to go on a bike ride that lasts less than two hours and by the time I’ve been riding for three hours I want something that tastes and feels like real food—and Bonk Breaker High Protein Energy Bars fit the bill perfectly. These bars are soft, full of flavor, and taste great. Bonk Breaker High Protein Energy Bars are an all-natural energy and protein bar that are made without dairy, gluten or soy products. These bars are designed for endurance athletes (cyclists, runners, mountain climbers, etc.).

Bonk Breaker High Protein Energy Bars

Bonk Breaker High Protein Energy Bars

Because I am a distance cyclist I sometimes have to consume over 2,500 calories on a ride—and because I like variety I never confine myself to using just one brand of energy product. However, Bonk Breaker High Protein Energy Bars are one of the few “must have” foods I take with me on long rides.

Bonk Breaker High Protein Energy Bars

Bonk Breaker High Protein Energy Bars

Bonk Breaker has two high protein bars (Peanut Butter & Jelly, and Almond Cherry Chunk). Since the Almond Cherry Chunk is my favorite I’ll give you the ingredients list for it. Ingredients: Rice Nectar (Brown Rice, Water), Almond Butter (Almonds, Sea Salt), Organic Gluten Free Oats, Honey, Non-GMO Brown Rice Protein, Bing Cherries, Dark Chocolate Chips (Cocoa, Cocoa Butter, Cane Sugar), Flaxseed Meal, Sea Salt, and Almaretto Flavor.

One 2.2-ounce Almond Cherry Chunk Bonk Breaker High Protein Bar has 245 calories (90 from fat) and has 15 grams of protein. Each bar also contains 140mg of sodium, 100mg of potassium, 24g of carbohydrates and 4g of fiber.

Bonk Breaker High Protein Energy Bars retail for $33 for a box of 12 and if your local bike shop does not have them in stock I am sure they can order them for you. You can also order these bars from the Bonk Breaker Online Store and other online retailers, such as, REI, and Colorado Cyclist. By the way, Bonk Breaker is the official energy, protein and nutritional bar of USA Cycling and the USA Cycling Team.


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Wired Waffles For Caffeine Powered Athletes

I used to be addicted to caffeine. I don’t mean that I simply liked a bit of caffeine in the morning before work—I mean that caffeine was a major part of my life right up till the time my doctor told me I had to cut way back on the stuff. Apparently no one has a 12-step program for caffeine addicts (but they ought to). Now the only caffeine I consume is when I am cycling because that wonderful drug improves endurance and I need every bit of help I can get on a long ride! Last week I reviewed BikeLoot, a subscription service that sends a box of five to seven cycling related products to your home every month. In the July box of “loot” there was a sample of Wired Waffles, a delicious caffeine-infused food product that makes for a great pre-ride snack.

Wired Waffles Energy Supplement

Wired Waffles Energy Supplement

Wired Waffles are 3.5 inches (7.6cm) in diameter, one-inch (2.5cm) thick and they weight 2.5 ounces (71 grams). Each waffle serves up 200 calories and includes 200mg of caffeine. The list of ingredients includes: Flour, Sugar, Eggs, Trans Fat Free Margarine, Water, Butter, Pearl Sugar, Bakers Yeast, Cinnamon, Potassium Sorbate, Baking Powder, Salt, Citric Acid, and Enzymes.

Wired Waffles Energy Supplement

Wired Waffles Energy Supplement

Wired Waffles come in several flavors, including Cinnamon, Chocolate Chip, Sweet Sugar and Bacon Maple. The sample that was included in the BikeLoot box was Bacon Maple and to be very honest I did not like the flavor. However, the waffle was moist and had a great texture so I decided to take a chance and order a box of the cinnamon waffles from The cinnamon waffles were wonderful! These waffles are best if heated up, so I just popped the waffle in the microwave for 20 seconds and it was perfect. These waffles are not intended to have butter and syrup poured over them—just pick them up and eat one on your way to your bicycle!

In case you were wondering, 200mg of caffeine is the equivalent of two 16-ounce cups of McDonald’s coffee or a little less than one 2-ounce 5-Hour Energy shot. Since I now only consume caffeine while I am cycling I’ve noticed that it seems to have a greater impact on my alertness and endurance that it did before.

Wired Waffles sell for $30 for a 12-pack and come with free shipping in the United States if you order from the Wired Waffles website (and they will ship overseas for an additional fee). They also sell a variety 12-pack that has three waffles in each of the four flavors.


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2nd Surge Ultra Energy Gel

Hopefully you’ve gotten the word by now that on long bike rides you need to consume protein in addition to carbohydrates if you want to avoid muscle and brain fatigue (better known to cyclists as bonking or hitting the wall). To paraphrase a familiar verse of the Bible, “Cyclists do not live by carbohydrates alone.” One of the easiest ways to get the needed protein is to buy a carbohydrate gel with protein already in it. Unfortunately, most energy gels that include protein taste rather dreadful. A couple of years ago PacificHealth Laboratories (the creators of Accelerade) introduced 2nd Surge Ultra Energy Gel and it not only tastes great, but has carbohydrates, electrolytes, proteins, caffeine and antioxidants.

2nd Surge Ultra Energy Gel

2nd Surge Ultra Energy Gel

I always carry a few packages of 2nd Surge with me on longer rides. The truth is that I was hooked with the first package I tried! The chocolate gel is very smooth and has a rich chocolate flavor. Most (but not all) of the other chocolate gels I’ve tried over the years tasted like artificial chocolate, but 2nd Surge is the real deal. Each package of 2nd Surge has 90 calories and includes 18g of carbohydrate, 3g of protein and 100mg of caffeine.

2nd Surge is an all-natural energy gel. I hate giving a long list of ingredients in a product review, but the ingredient list in 2nd Surge is rather impressive. The ingredients include: Agave Syrup, Brown Rice Syrup, Evaporated Cane Sugar, Water, Whey Protein Isolate, Glycerin, Pea Protein Isolate, Cocoa, Natural Flavors, Green Tea Extract, d-alpha-Tocopheryl Acetate (Vitamin E), Salt, Grape, Pomegranate, Mangosteen, Goji Berry, Blueberry, Chokeberry, Cranberry, Apple and Bilberry Extracts.

At the moment this product is only available in two flavors: Chocolate and Double Expresso. I love the chocolate gel and the local bike shop always keeps it in stock for me. For the record, I did not try the Double Expresso, mainly because I have never been a fan of any food product that has the word expresso (or espresso) in the title. I hope PacificHealth Laboratories adds a few new flavors before long.

A box of eight packages of 2nd Surge retails for $16 and is available on the PacificHealth Laboratories Website. On the other hand, you could just have your local bike shop order it for you—you will pay the same price but will save the cost of shipping. In addition, your local bike shop might be willing to keep this product in stock for you as well!


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