Tips for Beginning Cyclists

Yes, riding a bike is an American rite of passage for most kids throughout our country and therefore, almost all of us jump on a bike, even as adults from time to time. But there are some of us who look at cycling more passionately; and seriously enough to actually prepare for rides that are longer than around the neighborhood. The number of us that take our sport seriously enough to buy gear for it are growing year after year however, and we find it important to extend some helpful tips to our newbie friends.

  • Protect your head. Regardless of your state’s helmet laws and whether they are required, wear a helmet every time you ride. Sixty percent of cycling deaths in the US are caused by head injuries. Do not add to that statistic.
  • Make sure to use your senses. Make sure that your vision is not blocked in any way and never wear headphones. Being unable to hear approaching cars or emergency vehicles can place you in a precarious situation and is downright dangerous.
  • Get your bike properly fit. Make riding much easier and reduce strain and risk of injury to certain body types by making sure that your bike fits your body measurements.
  • Make sure to use your gears. Try to keep your cadence at a consistent rate between 70 to 90 rpms. Always staying in higher gears can strain your knees. Use varying gears for different elevation gains can help alleviate that stress.
  • Your seat is your friend. Make sure that you ride with a proper saddle that will be comfortable enough for long rides. Don’t assume that the cushier the seat, the better. Try out a few different styles before making a decision.

Remaining comfortable during a ride is important for both endurance and overall enjoyment. Headsweats cycling caps and hats are manufactured from fabrics that help you perform your best throughout your ride. Perfect for fit under your helmet, our Headsweats cycling hats include a terry sweatband helping to keep sweat out of your eyes. Browse our entire line of cycling caps and hats and get out and enjoy this coming riding season.

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A Note to Headsweats

There’s nothing quite like hearing from folks who love Headsweats. We had to share this note from Eb (perhaps better known as Nimblewill Nomad). A long distance hiker for years, Eb has dedicated much of his time to long distance journeys since 1998. Each year he’s embarked on lengthy treks that have taken him from coast to coast, across entire mountain ranges, and deep into the heart of the nation. Last year marked the completion of his Great American Loop Trek – 18,300 miles hiked over 15 years. We’re inspired by his travels, and proud that he walked the last 930 miles wearing a Headsweats Race Hat.
Eb_NimblewillNomad_EnteringLouisianaBest of luck to Eb in 2014, as he takes on the Oregon National Historic Trail!
Here’s what Eb has to say:
Alan,
 
Thanks so much for your continued support for this weary old intrepid, truly a blessing!
 
Your Race Hat literally saved my butt this past summer–as I completed my Great American Loop Trek (GAL), 18,300 miles over a time span of 15 years. Odyssey 2013 involved a 930-mile trek across Texas, from El Paso to Galveston, most of it (trekking east) in the westbound emergency lane of I-10. That hike connected the southern end of the Continental Divide Trail in New Mexico to the western end of the Florida Trail in the Florida Panhandle–and completed the GAL, all four corners, all four sided of the lower 48.
 
Across eastern New Mexico, then all of Texas, the desert heat was simply brutal. Without the protection provided me by your Race Hat, I probably would have just wandered off into the desert and disappeared.
 
And so, Alan, for Odyssey 2014: This trek will also be filled with many-a-challenge, a thru-hike (almost entirely a roadwalk–again) o’er the Oregon National Historic Trail (ONHT), 2,200 miles, from Independence, Missouri, to Oregon City, Oregon. For sure, I’ll again need protection from the pounding heat and the blazing sun. Your white Race Hat has certainly proven itself, so I think that’s what I’ll need again. Your ultra reflective would probably work best. But I do like the Grid and Flag ones, too. Anyway, you can see what I’ll be up against. I’ll go with your recommendation!
 
 Alan, I truly appreciate your kindness and friendship; thanks, dear friend!
 
God Bless,
Eb
To check out Eb’s previous and upcoming treks, visit www.nimblewillnomad.com.
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Run For Your Life

For a good portion of every society running just seems pointless. Its not really understood why runners continue to subject themselves to a sport where most of the time, the effort outweighs the benefits. But for runners who experience that high, know how breaking past emotional and physical boundaries can make them feel accomplished and content. However, studies show that there are a number of physical and mental benefits that even the most dedicated of runners may not be aware of.

Recent studies show that running just 30 minutes a day, 3 days a week actually decreases your chance of premature death by as much as 50 percent. It turns out you literally can run for your life – in a positive way. Improving cardiovascular health, runners benefit from a more properly functioning ticker.

Running at certain intensities and distances also increases our fat burning capabilities and the sweat that is generated by a good run removes toxins from our bodies. Serotonin is also produced when we run, which contributes to that “runners high” that we often hear about. Serotonin contributes to heightened feelings of happiness and contentment.

Increased levels of daily energy, weight loss and decrease of illness are all additional benefits enjoyed by regular runners.

At Headsweats our mission is to help our running and cycling friends with the best in running caps and running hats. Our hats include technologically-advanced fabrics and headbands that aide in keeping runners and cyclists comfortable and safe. Available in a variety of styles, colors and fabrics for different needs, each of our running visors, caps and hats are made with only the best and innovative fabrics available. Browse the entire selection and let us know if we can provide any assistance.

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What To Do When Motivation is Lacking

Its a problem that most of us face, the loss of motivation. Some of us lose it in the middle of a tough workday; some lose it when facing another day of cleaning house, others face it simply having to deal with other people. Runners, though generally pretty driven people, also have their lapses in motivation for getting out for their daily run. Here are a few tips that other runners use when motivation is lacking.

1. Remember your goals. If you haven’t written them down, do so. Seeing your personal goals can help you over the hump.

2. Talk to other runners. Make sure to spur each other on when the other’s motivation takes a hit.

3. Surround yourself with running. Watch movies and youtube videos, read running magazines and search for new places to run. Get yourself excited about running again.

4. Go ahead and change it up. Run at a different time of day, find a new trail, even buy new running shoes or clothes to get inspired again.

5. Take a lesson from Nike and just do it. Remember that there are always going to be days where we simply don’t feel like it. It’s ok to feel that way, it’s not ok to give into those feelings again and again. That’s why its called “pushing yourself”. Quit your whining and start the running. You’ll be happy you did.

If a new running hat or visor will get you in the mood, Headsweats offers hundreds of options in visors for women and men and running caps and hats. Browse through our site for our hats that are built to keep you both comfortable and safe during your run.

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When Was the Last Time You Got a Bike Fit?

Maybe its because the majority of us have had a bike, or have been riding one since early childhood or maybe its because, regardless of skill level, most of us can simply just jump on a bike and ride that very few of us consider getting our bike truly fitted to our body. We often do, just jump on and go. Many bike riders think that the only stipulation for fitting is if they can comfortably stand over the bike with enough clearance between their crotch and the bar. Personalizing your bike to fit you and your body can help with rider fatigue and pain, allowing you extended endurance and more enjoyment. Though a professional fitting can be expensive, it can be very much worth it. If you’ve experienced leg pain, swelling or numbness in your hands, or upper body fatigue during or after just a moderate ride, a bike fit performed by someone who knows how to do it, is worth every dime.

Obviously if you purchased a new bike its a good time for a fitting. However, if you’ve been riding somewhat seriously for the past couple of years, it may be time for a fit simply because your riding style and your level of fitness has probably changed. Also, the reverse is true: if it’s been a couple of years since you’ve ridden with any consistency a bike fit may be needed in order to avoid any issues.

Remaining comfortable during a ride is important for both endurance and overall enjoyment. Headsweats cycling caps and hats are manufactured from fabrics that help you perform your best throughout your ride. Perfect for fit under your helmet, our Headsweats cycling hats include a terry sweatband helping to keep sweat out of your eyes. Browse our entire line of cycling caps and hats and get out and enjoy this coming riding season.

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Headsweats Introduces the Honor Boston Collection: Fifty Percent of Sales Will Go To The One Fund of Boston

 

In remembrance of those affected by the 2013 Boston Marathon attacks, Headsweats has designed a limited edition Honor Boston headwear collection. Fifty percent of all sales from the Honor Boston Collection will be donated to The One Fund of Boston, which will use the funds to offer assistance to the bombing victims and the greater Boston community.

“As avid supporters of the running community, we wanted to find a way to honor those HeadsweatsBostonLinewho were affected by the terrible events that happened at the Boston Marathon last year,” states Mike McQueeney, President of Headsweats. “The Honor Boston Collection provides a way for us to give back while providing support for those who were affected by this tragedy.”

For over 15 years, Headsweats has proudly supported the athletic community with quality, innovative athletic headwear they can depend on when training and competing. Headsweats is proud to support The One Fund of Boston, which has successfully distributed over $60 million dollars to victims and their families and will continue to support the ongoing needs of those most affected by the attacks at the 2013 Boston Marathon. The Honor Boston Collection includes 3 unique logos on the new Eventure Grid Race Hat and Supervisor.

You can see the Honor Boston Collection at www.headsweats.com.

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Spring Cycling Tips

Now that Spring is officially here, cyclists in most parts of the country are grabbing their gear and getting ready for a long cycling season. Before you just hop on and go though, there are few tips that will keep you riding injury-free and your bike in tip-top shape.

1. Get a bike fit. Making sure that your bike is set to your physical specifications can increase your endurance, reduce your chance of injury and add to your overall enjoyment of the ride. Bikers of all levels, with varying cycling goals and regardless of how long they’ve owned the bike, can benefit from a professional bike fitting. Because your skill or fitness levels change, an annual or bi-annual bike fitting is recommended.

2. Now get your bike fit. Make sure to tune up your bike. If you have experience in tuning up a bike, this can be done at home. However, if you have no working knowledge of a bicycle’s parts and how they work, make sure to take it to your local bike shop. Inspection, cleaning, replacement or repair should be comprehensive and include tires and tubes, brakes, cables and pedals and even the seat.

3. Make sure to appropriately train for your first ride of the season. Even if you’ve kept up with cross training or strength training over the winter, much can improve with cycling training. Hit the key components of pedaling and cycling economy, cadence, power building, upper body strength (to fight fatigue) and endurance increase.

4. Make sure to protect yourself on your first rides of the Spring too. Though weather is still mild, the uv strength of the early Spring sun can be stronger than what you would expect with milder temperatures, make sure to wear a cycling hat or cycling cap under that helmet to keep the suns rays from hitting your scalp. A Headsweats cycling cap or hat also keeps your sweat from running into your eyes, allowing you to retain proper vision while cycling.

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Avoiding Running Injuries

So, you were certain that you were going fairly easy on yourself, but here you are again, icing that knee or babying that shin splint. Most of us are knowledgeable in the treatment of these running injuries but how to avoid them is somewhat lesser known. If you are experiencing repeated injuries after running, a few adjustments prior to, and during your routine may be called for.

1. Injuries often come from overtraining. Adding miles, intensity or both is obviously going to add stress to the body, that’s the point; but adding too much, too quickly can cause injury to our joints and muscles. Patience is key here. Stretch yourself by adding no more than 10 percent of your average on a weekly basis. Slowly build to that goal in order to avoid being sidelined completely.

2. It all starts with the feet. Make sure that the running shoe you invested in fits not just your feet but your running style too. The wrong type can set up the wrong dynamics, causing the body to have to compensate. If these compensations are often repeated in an unnatural fashion, pain and discomfort is guaranteed to follow. Get properly fitted at a specialty running shop and replace them often. The guideline is generally every 350-500 miles.

3. Make sure to train your body overall. Strengthen the muscles that support your running muscles. Being out of balance can cause joint to overwork themselves.

4. Avoid shock. Try not to run on concrete; being ten times harder than asphalt all that shock is transferred to your legs. Look to run on grass and trails often but make sure to change it up as a sudden transfer to asphalt can be jarring to joints.

5. Keep hydrated. One of the most obvious preventions to most any injury is a well-hydrated body. Keeping hydrated before, during and after training sessions keeps joints and muscles well lubricated and moving freely.

At Headsweats, we look to always provide you with the best in running hats and caps in order to keep you protected on the running trail. Our running visors and hats keep moisture away from your eyes and wick it away from your skull allowing you a more comfortable run. Browse our full selection of running caps to find the perfect one for you.

2013 Mother Lode 4 Day Expedition Race

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Headsweats Ambassador ‘GingerMantra’ Tackles her First Marathon

“I want to be stronger, I want to be healthier and I want to be a better athlete”

On Sunday February 23rd, Headsweats Ambassador Tambra Means, aka ‘Ginger Mantra,’ ran her first marathon in Jacksonville, FL at the 26.2 with Donna to Finish Breast Cancer. Everyone’s first marathon is a huge milestone – one we all remember because it empowers us to realize we’re capable of so much more. It fuels our spirit to sign up for another race, an even longer one, and pushes our muscles and minds to go farther. In her own words, here’s a play-by-play of Tambra’s first-ever marathon:

TambraMeansThe race weekend started like most, we hit the road early to get to the Expo that would be held at the Prime Osborn Convention Center, to pick up our race day packets and bibs and checkout the other Expo offerings by running gear companies that were there. We arrived shortly after lunch on Saturday and headed straight to grab our packets and I was excited to see my fellow #RunDONNA Ambassador Marcia before heading into the exhibit hall. Note – My Race Recap 2 will be coming next week which I will highlight my amazing opportunity as one of the 2014 #RunDONNA Ambassadors. This race had been my first half marathon, which I ran in February of 2013 and I really loved the display of support for breast cancer patients and families that they offer for runners to be a part of. There are huge signs that are relocated on race day to the Memorial Mile on Jacksonville Beach and also a large garbage truck painted pink that we all get to sign and it is parked along the course. Sometimes the things we see are a bit emotionally overwhelming, but they bring out the huge heart of all the runners in our communities.

PreMarathon

Inclement weather prevented me from finishing my 26.2 miles and we were stopped at mile 24 and bussed to the finish. Though I was just 2 miles shy of my completing my first marathon, I learned much about myself and know what I need to work on to be prepared to finish my next marathon. I am still searching for that special race and hope to be able to check “marathon” off my bucket list in 2014!

Read more about Tambra’s first marathon on her blog here.

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Ride and Run with Passion and Safety

The statistics are eye-opening and a bit staggering and not in our favor. A pedestrian or cyclist is killed every 2 hours in the United States in a collision with a motor vehicle. Runners, walkers and cyclists are most likely to be struck in intersections of urban roadways at night according to the Centers for Disease Control and Prevention, with low-visibility being a key factor in these fatal incidents.

Increasing visibility during night runs or rides is of the highest priority when it comes to running or riding safely. Reflective clothing has been shown to increase visibility to more than 1000 feet. Which is why we offer hi-visibility running hats, cycling caps and visors for both men and women. We want to keep as many of us outdoor enthusiasts as safe as possible. Our super reflective caps, made with our patented materials that are both water-resistant and include the COOLMAX sweatbands, are designed with comfort, style and safety in mind. In both Ironman® or customizable styles, these reflective options, made with our proprietary Eventure™ reflective fabric, are sure to keep you safer during both early morning or late evening training sessions.

Since our beginnings in 1988, Headsweats associates have always concerned ourselves with the comfort and safety of runners and cyclists all over the United States. Always guaranteed with our 2-year warranty, each and every one of our products is manufactured with the highest quality and workmanship. Keep yourself and loved ones safer with reflective running hats and visors whenever you venture out, whether its for a quick jog around the block or an intense training session. We look forward to many years of business with each of our clients and hope to help keep you safe.

Team Tecnu

 

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