The latest episode of Movement is a Lifestyle on Peters Township Community Television features Mike Schultz of Highland Training. Thanks to the staff & students for making it happen and to our guest, Mike Schultz for taking time to talk about how to become a stronger, faster cyclist. Mike offered tips for cycling/training through the winter and guidance on whether hiring a coach is right for you. If improving your cycling is on your to do list, check out www.highlandtraining.net for endurance coaching!
Tag Archives: mtb
Comfort Tips for Chilly Cycling – a Video Podcast
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This week’s FitLabPGH Podcast release is a video podcast: Comfort Tips for Chilly Cycling.
Yes, Spring is coming, but in Western PA, there is still plenty of chilly weather ahead before we start talking about Summer Survival Tips. We encourage you to find movement activities you enjoy, then take steps so you can enjoy those activities year-round.
Listen to the audio, or watch the video below to check out Ben’s Tōwmak drop bar fat bike from Bearclaw Bicycle Co.
Our first tip for cold weather cycling: choose a route that’s out of the wind if possible. Our ideal cold-weather ride is in the woods…BUT if the trails are muddy, we stay clear to preserve future trail conditions.
Next tip: Keep your hands and feet warm. Ben uses flat pedals and wears mountain bike shoes (these are from Ride Concepts) on his fat bike in the winter; if he gets TOO cold, he can jog and push the bike! He wears wool socks and toe caps from Aero Tech Designs. For hands, Ben wears 45nrth insulated gloves for colder conditions, and swaps them for lighter gloves from Handup or Aero Tech Designs when he warms up. Side note: If it’s below 40 degrees, Lisa wears the warmest gloves that 45nrth makes. When it drops below 30 degrees, we put pogies (bar mitts) on the bikes for extra hand comfort.
Final tip: LAYERS, ideally wool layers. On the day of the video, Ben wore Pearl Izumi soft shell tights over Pearl Izumi bib shorts. On top, Ben wore a wool baselayer from Rapha; a wool jersey from Pearl Izumi; a vest; and the 45nrth Naughtvind cycling jacket (check out our review of the jacket, released 2-23-22).
Bonus tip: Don’t forget the head and neck! Ben likes the neck gaiters from Buff, and a Smartwool 2-layer wool hat under his bike helmet. Take home message: if you adapt your route, and dress for conditions, you can enjoy moving outside in rain, snow, or summer sun.
So get outside…and move more. Then visit www.FitLabPGH.com for tips, hacks, and podcasts to help you keep moving throughout 2022.
Bearclaw Bicycle Co. Tōwmak Review – a Video Podcast
Podcast: Play in new window | Download (Duration: 8:18 — 6.9MB)
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This week’s FitLabPGH Podcast release is a video podcast: Bearclaw Bicycle Co. Tōwmak Review
We encourage everyone to make movement a lifestyle…one of the ways we make movement a lifestyle is by obtaining the tools and toys to allow us to Move More year-round. Ben’s goal in purchasing the Tōwmak titanium drop-bar fat bike from Bearclaw Bicycle Co. was to get a bike that he could ride anywhere he’d ride a gravel bike…plus places he would be nervous to ride a gravel bike…also, he wanted a bike that would put a smile on his face. Specifically, he was looking for a bike to ride on farm roads, gravel roads, single-track trails, and horse trails (many of which have been torn up by the horses). We recorded this video after Ben spent 6 weeks with the Tōwmak; he likes it even more a month later.
Listen to the audio, or watch the video below to get a good look at the Tōwmak.
About the bike: The frame is the titanium Tōwmak frame from Bearclaw Bicycle Co. (www.BearclawBicycleCo.com). After speaking with Dustin at Bearclaw, Ben used www.BikeInsights.com to choose the correct frame size (55.5cm). For reference purposes: Ben’s Salsa Cycles bikes have 57cm frames. The drop-bar handlebars are the Redshift Kitchen Sink Handlebar. (www.RedShiftSports.com) and the bar-end shifter is the GX 1×12 shifter from Gevenalle (www.gevenalle.com) Ben contacted Mike Curiak of Lace Mine 29 (www.LaceMine29.com) to build the wheelset: Bontrager Jackalope 26” Fat Rims; DT Swiss Big Ride 6-bolt disc hubs; DT Swiss SuperComp triple butted spokes; and DT Swiss Prolock nips. Ben sourced the Schwalbe Jumbo Jim tires, which are set up as tubeless. The fork is a titanium form from Bearclaw Bicycle Co. The saddle is a Brooks C15, which Ben uses on all of his bikes…because it’s comfortable. The top cap cage mount and the bottle cages are from King Cage (www.kingcage.com) made in the USA in Durango, CO. The brakes are Yokozuna Ultimo cable-activated hydraulic brakes…in part because they were available…in part because cables are a lot easier to repair in the middle of a bikepacking trip than hydraulic. Last, but not least, the flat pedals are the Catalyst Pedal from Pedaling Innovations, and are ready for winter riding in mtb shoes or boots. Come summer, Ben will switch to clipless pedals and Lake Cycling shoes.
Bottom line: if you’re looking for a reliable bike that you can ride anywhere…with a smile on your face…the Tōwmak by Bearclaw Bicycle Co. may be the bike for you. It’s a gravel bike that you can ride like a mountain bike…and it’s forgiving if / when you pick a bad line. Most important: Ben loves to ride it.
Find tools (and toys) that allow you to just move…and to move more…year-round. Then visit www.FitLabPGH.com for tips, hacks, and podcasts to help you keep moving throughout 2022.
FitLabPGH Features 30:21 Ryan Popple (Repost)
FitLabPGH is a podcast about movement and movement opportunities in the Pittsburgh, PA area. Once a week we also highlight a FitLabPGH mover…someone who understands that movement is a lifestyle…not just an activity. The questions are lightly edited to allow for easy readability. Click FitLabPGH Features for more info if you want to be featured/know someone who should be featured.
This Week: Ryan Popple
Are you a Pittsburgh native? If not, what brought you to the Pittsburgh area? If so, why are you still here? I moved to Pittsburgh 10 years ago. Back then I was really into BMX. The riding scene here was/still is really good for bmx. A lot of my friends that I would travel, ride and compete with lived in Pittsburgh. I would come to visit, ride and party with them every summer, before eventually moving here and becoming a full time resident. Due to injuries I had to hang up the bmx. Now I am a cyclist of a couple different disciplines. The cycling community in Pittsburgh is awesome. Very welcoming, all inclusive and positive.
What are your three favorite movement activities in the Pittsburgh area? -Cycling (cyclocross, MTB, road/gravel) -Hiking -Yoga
Describe the best vacation you’ve ever taken? Where did you go? What movement activities did you include? It’s hard to choose the best, but a couple years ago my wife and I went to Sedona, which was amazing. We met up with some friends to do some of the best, technical and scary mountain biking and hiking that I’ve ever experienced. It’s beautiful out there.
What is your favorite pre- or post-workout snack? Depends on the time of day and workout but… Pre- normally a good breakfast. Steel cut oats with fruit. Post- a smoothie with a scoop of Coco Elite protein powder.
What is your favorite thing to eat in Pittsburgh? Note: it does not need to be healthy. Lately it’s been the poke bowl from Reed&CO. Everything on the menu is amazing.
Do you have a movement activity on your “bucket list”? If not, what’s a movement activity/event you’re looking forward to in the next year? This winter I had planned on taking up more running, but an injury has kept me from doing too much of anything lately. Luckily it wasn’t worse, and I should be clear for all activities very soon. I’ve also been very interested in jujitsu for a while. I just need to make the time and drop down to True Believer for some beginner classes.
What do you think is the biggest obstacle to getting people to move more? Motivation and accessibility.
What do you feel is the most adventurous movement activity you’ve ever done? I went to Australia 6 years ago on a BMX trip. I met up with some friends that lived in Sydney. The very first thing we did was jump off some sea cliffs into the ocean. The locals call it “the blow hole.” It wasn’t too high of a jump, maybe like 40/50ft, but then the scary/sketchy part… to swim through a cave and come out on the other side of the headland. The cave was about 50 yards long and narrowed as it went on. This particular day the water was choppy and had a washing machine feel. Once in the cave, we had to dive underwater each time a wave came to avoid being smashed up on the cave ceiling and walls. It was hectic, exciting and could have been deadly. I never felt more alive.
What is your favorite recovery or self-care practice? I’m really into yoga. Yin yoga to unwind before bed it my favorite. I also use a foam roller everyday.
What is your favorite spot in Pittsburgh? (Bonus points if it is a “hidden gem”) Emerald View trail system has some great views of downtown and the point.
Contact info for Ryan Popple:
Instagram: https://www.instagram.com/r_popple/
FitLabPGH Features 19:21 James Lloyd (Repost)
FitLabPGH is a podcast about movement and movement opportunities in the Pittsburgh, PA area. Once a week we also highlight a FitLabPGH mover…someone who understands that movement is a lifestyle…not just an activity. The questions are lightly edited to allow for easy readability. Click FitLabPGH Features for more info if you want to be featured/know someone who should be featured.
This Week: James Lloyd
Are you a Pittsburgh native? If not, what brought you to the Pittsburgh area? If so, why are you still here? I’m from Akron Ohio. My girlfriend Julie and I moved to Pittsburgh in 2016
What are your three favorite movement activities in the Pittsburgh area? I’m a mountain bike coach and personal trainer, so riding bike and weight training are my passion. I also love running with my dog Sadie
Describe the best vacation you’ve ever taken? Where did you go? What movement activities did you include? We just recently took a vacation to Jake’s Rocks in the Allegheny National Forest to ride bikes with the Pittsburgh based group HighSpeedDirt. It was a blast, and a beautiful destination for any lover of the outdoors
What is your favorite pre- or post-workout snack? For long rides or hard workouts I like to eat some complex carbs about 2-3 hours before. A brown rice bowl of some kind, or sweet potatoes are my go to. I always finish a workout with a protein shake or Huel.
What is your favorite thing to eat in Pittsburgh? Note: it does not need to be healthy. My guilty pleasure is definitely the Pronto Original Spicy Ranch Pizza from the Avalon location of Pizza Pronto. We’ve tried almost all of the local pizza establishments and I haven’t had a pizza I enjoyed more!
Do you have a movement activity on your “bucket list”? If not, what’s a movement activity/event you’re looking forward to in the next year? Julie and I are excited to race the Oz Trail mountain bike epic ride this October as long as it doesn’t get cancelled. The real bucket list destination would be to ride at Whistler Bike Park in British Columbia!
What do you think is the biggest obstacle to getting people to move more? Getting people started and staying consistent for the first few weeks is the biggest hurdle! It’s much easier to make the time after you realize how much fun it is to get up and do something.
What do you feel is the most adventurous movement activity you’ve ever done? Mountain biking for sure! I’ve traveled to so many beautiful locations, challenged myself, and met some of the most amazing, generous, and community driven people while on my bike.
What is your favorite recovery or self-care practice? Yoga, and mobility movements! Not only are they great for recovery, but they also help your body perform better.
What is your favorite spot in Pittsburgh? (Bonus points if it is a “hidden gem”) North Park is my favorite place to move, but Pittsburgh has many amazing parks that I would encourage everyone to check out.
Contact info for James Lloyd:
Instagram: https://www.instagram.com/dirt.heroes/
YouTube: https://www.youtube.com/channel/UCNCADmgBzw2fFifE1Xq1EGA
FitLabPGH Features 8:21 Ryan Popple
FitLabPGH is a podcast about movement and movement opportunities in the Pittsburgh, PA area. Once a week we also highlight a FitLabPGH mover…someone who understands that movement is a lifestyle…not just an activity. The questions are lightly edited to allow for easy readability. Click FitLabPGH Features for more info if you want to be featured/know someone who should be featured.
This Week: Ryan Popple
Are you a Pittsburgh native? If not, what brought you to the Pittsburgh area? If so, why are you still here? I moved to Pittsburgh 10 years ago. Back then I was really into BMX. The riding scene here was/still is really good for bmx. A lot of my friends that I would travel, ride and compete with lived in Pittsburgh. I would come to visit, ride and party with them every summer, before eventually moving here and becoming a full time resident. Due to injuries I had to hang up the bmx. Now I am a cyclist of a couple different disciplines. The cycling community in Pittsburgh is awesome. Very welcoming, all inclusive and positive.
What are your three favorite movement activities in the Pittsburgh area? -Cycling (cyclocross, MTB, road/gravel) -Hiking -Yoga
Describe the best vacation you’ve ever taken? Where did you go? What movement activities did you include? It’s hard to choose the best, but a couple years ago my wife and I went to Sedona, which was amazing. We met up with some friends to do some of the best, technical and scary mountain biking and hiking that I’ve ever experienced. It’s beautiful out there.
What is your favorite pre- or post-workout snack? Depends on the time of day and workout but… Pre- normally a good breakfast. Steel cut oats with fruit. Post- a smoothie with a scoop of Coco Elite protein powder.
What is your favorite thing to eat in Pittsburgh? Note: it does not need to be healthy. Lately it’s been the poke bowl from Reed&CO. Everything on the menu is amazing.
Do you have a movement activity on your “bucket list”? If not, what’s a movement activity/event you’re looking forward to in the next year? This winter I had planned on taking up more running, but an injury has kept me from doing too much of anything lately. Luckily it wasn’t worse, and I should be clear for all activities very soon. I’ve also been very interested in jujitsu for a while. I just need to make the time and drop down to True Believer for some beginner classes.
What do you think is the biggest obstacle to getting people to move more? Motivation and accessibility.
What do you feel is the most adventurous movement activity you’ve ever done? I went to Australia 6 years ago on a BMX trip. I met up with some friends that lived in Sydney. The very first thing we did was jump off some sea cliffs into the ocean. The locals call it “the blow hole.” It wasn’t too high of a jump, maybe like 40/50ft, but then the scary/sketchy part… to swim through a cave and come out on the other side of the headland. The cave was about 50 yards long and narrowed as it went on. This particular day the water was choppy and had a washing machine feel. Once in the cave, we had to dive underwater each time a wave came to avoid being smashed up on the cave ceiling and walls. It was hectic, exciting and could have been deadly. I never felt more alive.
What is your favorite recovery or self-care practice? I’m really into yoga. Yin yoga to unwind before bed it my favorite. I also use a foam roller everyday.
What is your favorite spot in Pittsburgh? (Bonus points if it is a “hidden gem”) Emerald View trail system has some great views of downtown and the point.
Contact info for Ryan Popple:
Instagram: https://www.instagram.com/r_popple/
FitLabPGH Features 33:20 Kristin – @4run2
FitLabPGH is a podcast about movement and movement opportunities in the Pittsburgh, PA area. Once a week we also highlight a FitLabPGH mover…someone who understands that movement is a lifestyle…not just an activity. The questions are lightly edited to allow for easy readability. Click FitLabPGH Features for more info if you want to be featured/know someone who should be featured.
This Week: Kristin – @4run2
Are you a Pittsburgh native? If not, what brought you to the Pittsburgh area? If so, why are you still here? Yes. I grew up here, but moved away for college and a couple years after. I’ve been back for about 7 years. Most of my family is here and I love being close to them.
What are your three favorite movement activities in the Pittsburgh area? Running, rock climbing, mountain biking
Describe the best vacation you’ve ever taken? Where did you go? What movement activities did you include? Patagonia. My now husband and I did an awesome hiking trip in Argentina and Chile about 2 years ago. The scenery was gorgeous, the hikes were challenging, but fun, and the food was amazing! My favorite part of the trip was an overnight mountaineering trip we did with a guide.
What is your favorite pre- or post-workout snack? Pre- apples, post- Diet Dr Pepper and pretzels
What is your favorite thing to eat in Pittsburgh? Note: it does not need to be healthy. French Fries
Do you have a movement activity on your “bucket list”? If not, what’s a movement activity/event you’re looking forward to in the next year? My husband and I are hoping to bike the GAP trail from PGH to DC next year! I would also love to do a dog trail race with my pup!
What do you think is the biggest obstacle to getting people to move more? Either motivation or finding something they enjoy doing. It can be hard to stay motivated if you are not seeing the results you want to see or if you are not enjoying the activity. I love to run. I love being outside and I use that hour as me time. A lot of people hate running and see it more as torture than a fun activity.
What do you feel is the most adventurous movement activity you’ve ever done? Lead Rock Climbing
What is your favorite recovery or self-care practice? Recovery- sitting on the couch 😂. Self care- pedicures. Lately I’ve been doing a lot of at home pedicures/foot baths. Running does a lot of work to my feet and I try and keep them looking decent.
What is your favorite spot in Pittsburgh? (Bonus points if it is a “hidden gem”) Frick Park
Contact info for Kristin:
Instagram: https://www.instagram.com/4run2/
FitLabPGH Features 29:20 James Lloyd
FitLabPGH is a podcast about movement and movement opportunities in the Pittsburgh, PA area. Once a week we also highlight a FitLabPGH mover…someone who understands that movement is a lifestyle…not just an activity. The questions are lightly edited to allow for easy readability. Click FitLabPGH Features for more info if you want to be featured/know someone who should be featured.
This Week: James Lloyd
Are you a Pittsburgh native? If not, what brought you to the Pittsburgh area? If so, why are you still here? I’m from Akron Ohio. My girlfriend Julie and I moved to Pittsburgh in 2016
What are your three favorite movement activities in the Pittsburgh area? I’m a mountain bike coach and personal trainer, so riding bike and weight training are my passion. I also love running with my dog Sadie
Describe the best vacation you’ve ever taken? Where did you go? What movement activities did you include? We just recently took a vacation to Jake’s Rocks in the Allegheny National Forest to ride bikes with the Pittsburgh based group HighSpeedDirt. It was a blast, and a beautiful destination for any lover of the outdoors
What is your favorite pre- or post-workout snack? For long rides or hard workouts I like to eat some complex carbs about 2-3 hours before. A brown rice bowl of some kind, or sweet potatoes are my go to. I always finish a workout with a protein shake or Huel.
What is your favorite thing to eat in Pittsburgh? Note: it does not need to be healthy. My guilty pleasure is definitely the Pronto Original Spicy Ranch Pizza from the Avalon location of Pizza Pronto. We’ve tried almost all of the local pizza establishments and I haven’t had a pizza I enjoyed more!
Do you have a movement activity on your “bucket list”? If not, what’s a movement activity/event you’re looking forward to in the next year? Julie and I are excited to race the Oz Trail mountain bike epic ride this October as long as it doesn’t get cancelled. The real bucket list destination would be to ride at Whistler Bike Park in British Columbia!
What do you think is the biggest obstacle to getting people to move more? Getting people started and staying consistent for the first few weeks is the biggest hurdle! It’s much easier to make the time after you realize how much fun it is to get up and do something.
What do you feel is the most adventurous movement activity you’ve ever done? Mountain biking for sure! I’ve traveled to so many beautiful locations, challenged myself, and met some of the most amazing, generous, and community driven people while on my bike.
What is your favorite recovery or self-care practice? Yoga, and mobility movements! Not only are they great for recovery, but they also help your body perform better.
What is your favorite spot in Pittsburgh? (Bonus points if it is a “hidden gem”) North Park is my favorite place to move, but Pittsburgh has many amazing parks that I would encourage everyone to check out.
Contact info for James Lloyd:
Instagram: https://www.instagram.com/dirt.heroes/
YouTube: https://www.youtube.com/channel/UCNCADmgBzw2fFifE1Xq1EGA