Common Beginning Cycling Mistakes

We’ve all been there. At the beginning. As a newbie we are often at our most enthusiastic, but also at our most vulnerable to mistakes. Unfortunately, in cycling, these mistakes can often lead us to want to give up and quit. Avoid the mistakes that others before you have made to make the transition from beginning to amateur less of an uphill ride.

  1. Training too hard. Riding a bike is easy, cycling is not. Training hard every day at the beginning can leave you worn out and susceptible to injury. Build up your stamina by allowing your body to recover.
  2. Doubling-up on training. If you missed one day of training, do not get on your bike the next thinking that you’ll just do twice the distance. Ride consistently to build up your fitness levels.
  3. Riding uncomfortably. Make sure that your seat is at the proper level. Riding with it too low can stress knees and reduce power. Make sure that it is high enough that your foot rests on the pedal at the bottom of the stroke with a slight bend in the knee. You should be able to touch the ground with your tip-toes.
  4. Wearing underwear under your bike shorts. Trust us, you’ll thank us after going “commando”.
  5. Being too generous with the lube. Over lubing your chain can cause it to collect dirt and grime which lessens the life of the chain. Make sure that it is not wet to the touch.
  6. 6. Not wearing the proper gear. Cotton t-shirts don’t wick away moisture and will be keep sweat close to your body. Also make sure to wear a cycling cap or cycling hat under your helmet to increase your comfort level. Headsweats cycling caps are made of the most innovative, breathable materials and include a patented headband that helps you avoid sweat dripping into your eyes.







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Tips for Running with a Stroller

At Headsweats we know it can be tough to find time to work out. We also know that your running time is an important time for you to de-stress but what’s a Mom to do when your running routine clashes with quality time with your little one? Though you may wince at the thought of bringing your little one on your run with you, we’ve compiled a list of tips that will help make running with your toddler a fun and quality time.

  1. Let your little guy know that this is your special time in order to get as much cooperation as possible. Don’t expect to be able to run your max the first few times you do this. Find out what both your limits are without causing any meltdowns by starting on the small side – maybe just two or three miles at first.
  2. Make sure that both of you are completely comfortable. Choosing a good jogging stroller is key in avoiding issues for either of you.
  3. Make a game out of it. Choose your running outfits together (along with your Headsweats running hat or visor), going through a checklist of running needs and allowing him/her to choose a stuffed animal to take along if desired. Allow a special snack and even special running music to take along.
  4. Point out special landmarks and parts of the run where special things happen. Build anticipation before you begin by creating a counting game: “If we find 8 black birds today, we…” make it fun for them and it will be more fun for you.
  5. Make sure that you are also keeping both of you comfortable by wearing a quality running cap or hat that helps to shade your eyes, keep you cool and your sweat out of your eyes.


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Cycling Caps to Keep your Hair Under Control on your Ride

Spring is here and summer is in the air! I know there are some hardcore cyclists who like to bike in the snow, mud, and winter cold. For most cyclists though, spring and summer is the time to take advantage of the roadways.

Are you stocked up with the cycling hats and caps to keep you stylin’? At Heatsweats we sure hope so! If you are looking to hold back your luscious locks while you’re out cruisin’ the roadways on your speedster, you must check out our awesome cycling styles of caps. With the caps we have to choose from, your hair will be held back from the wind and all of the other elements that you ride through.

Are you lucky enough to live in a state that is popular for cycling such as Colorado? Colorado is one of the most dominate states when it comes to cycling. People are seen biking to work and home everyday no matter what the weather throws at them. That is dedication right there. If you are just as dedicated as one of those cyclists our website is for you. Cycling caps are a must if you want to make it to your meeting on time and keep your looks flawless. No one will be able to tell that you just rode 40 miles to get to your morning meeting. We invite you to check out all a hat or cap that’ll fit your head by visiting us online here. We hope you get your ride on this summer and use our products to reach your full potential.

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Nutrition Mistakes to Avoid Before and During Running

We’ve all heard the advice about carbo-loading before your big race; or drinking a ton of water to get hydrated before a marathon. But where some pre-race nutrition guidelines can actually help you to run a successful race, others may actually hurt your chances of finishing at all. Avoiding these nutrition mistakes before and during your race will help you in the long run (pun intended).

  • The Carbo-load. The myth is that you need that extra boost of carbohydrates to help fuel your body through the race. In actuality, the place you may be running to is the restroom and not so much towards the finish line. Don’t overload the night before, but rather consume normal quantities of carbs the week before the race and allow your body to process them in the way that it should without the glut.
  • Experimenting with something new. Trying a new food or energy supplement right before or even during the race can bring unexpected results – and not in a positive way. New foods can cause stomach distress and leave you dehydrated and unable to experience the race at your optimal levels.
  • Burning calories without replenishing. If you are running longer than an hour than you are going to want to refuel during your event. Keeping handy sources of carbs on hand can help you avoid feeling lethargic and spur you further on.
  • Skipping breakfast the day of the race. Whether you normally skip breakfast on any given day, or if race day jitters make you feel slightly nauseous, you’ll want to overcome those issues and make sure to get in a quality breakfast anyway. Keeping your blood sugar steady and providing you with energy to start your race off on the right foot are why eating a wholesome but light breakfast. Opt for a smoothie if solid food leaves you feeling too full.

With all of the advice out there about race day nutrition it is important to find out what works for you. We do know that no matter what preparation you’ve made for your race, we’ll be there to provide protection during your race. Headsweats running caps, hats and visors are specifically manufactured with runners in mind with innovative and breathable fabrics and our exclusive built-in sweatband that helps keep you comfortable and your sweat out of your eyes. With the coolest in visors for men and women, Headsweats look great every step of the way.


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5 Reasons Women Should Run on a Regular Basis

The reasons to begin running on a daily basis certainly outnumber that which we can include here, but there are benefits of running that are important enough for women to recognize as reasons to get out of bed or off the couch and start running. As runners ourselves, we’ve experienced these benefits first-hand and are confident that you will too.

  1. Burn calories and lose that extra weight. Though the amount of calories per mile burned is fully determined by a number of mitigating factors like pace, weight and changes in elevation, the average amount is said to be about 100 per mile. You do the math.
  2.  Avoid bone issues like osteoporosis as running helps build bone density.
  3. Increase that heart rate and decrease your chance of heart disease.
  4. Improve your overall mood. Running releases endorphins which elevates mood and increases levels of happiness.
  5. Get away from those that take away. Your job, family and others can all have a draining effect on our energy levels. Replenish physically, emotionally and mentally by taking an hour run and be ready to handle all that being a woman requires.

At Headsweats, our focus is always aimed on keeping runners, both men and women alike, fully protected and comfortable while running because we believe we could all benefit from taking a healthy run . Our running hats are expertly constructed from the most innovative materials, providing the wearer with unmatched comfort and style. Encourage Mom to start her own running routine with our new selection of running caps and visors for Mom in attractive colors that acknowledge just how awesome Mom really is.

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Items Every Cyclist Must Have

There are few things worse than having a mishap while cycling and not being prepared enough to handle it yourself and get back on the trail. Remaining able to deal with issues that may come up, like a flat tire, is key in enjoying any bike ride. Here are a few items that every cyclist should always carry along.

  • Spare bike tube and tire levels – The most common problem that cyclists face is a flat tire. Make sure you have the gear to replace your tube and of course, one to take its place. Tire levels are essential as they slide under the tire and help you pull it off the rim in order to replace the tube. Triple check to make sure that the tube is the correct size for your bike.
  • Patch kit -In order to help other cyclists on the trail and to make sure you are doubly-covered when your spare tube gets punctured too, a patch kit should always be kept on hand.
  • Bike pump – Obviously if you need to change or repair a tire during a ride you’ll need air to put into it. Get one that is lightweight and will clamp to your bike but has enough power to not exhaust your energy on filling up a tube.
  • Multi-tool – With every type of tool bunched into one convenient and portable package, a multi-tool can help with a variety of unexpected bike and equipment adjustments or tweaks.
  • Cycling cap – A cycling cap can help both insulate your head in colder weather and protect your head in warmer weather. Worn under your helmet, cycling hats by Headsweats, are thin enough to be comfortable, and include a Coolmax® terry sweatband to absorb perspiration and help you avoid sweat blindness.
  • Other necessities – Identification, money, insurance card and a cell phone are all important personal items to carry with you on every ride, especially when riding alone. If you should have a serious accident, these items are essential in making sure that you get the proper care.

What items do you include on every ride with you? We’d like to hear from you if you have anything you would add to this list.



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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:
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,
To check out Eb’s previous and upcoming treks, visit
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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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