The Cyclist’s Holiday Shopping Guide

First, let me officially and unequivocally state for the record that the purpose of this post is not to provide my wife, parents and friends with hints for my holiday gift-wish list. However, if that’s an unintended consequence, so be it; I can live with that. Hey Mom, the Garmin GPS (I’ll explain later what this means and what it does) is really cool!

Decorate your tree like they do at Trek

Welcome to the first The Rider holiday gift-giving guide for the cyclist, that member of your family, friend or co-worker, who loves to ride and is hard to shop for. Here are oodles of ideas, from stocking stuffers to more expensive items that will barely fit under the tree.

Goo and energy bars make great stocking stuffers

I spent the other day “researching” this post, and drooling over the new, 2011 bikes. I visited Trek, roll: and Bike Source, local bike shops that are also Pelotonia partners. All three are loaded with great gift ideas, have sales going on right now, offer gift cards and have friendly employees who love to talk about bikes, accessories and Pelotonia.

This reflective ankle strap lights up for even more night-time visibility

I started my day at Trek, where there’s a tree decked out with bike stuff to get you in the holiday mood. It worked. The shop is filled with all sorts of stocking stuffers: the Knog Beetle light, a sporty, easy-to-install handlebar light (on sale for $16.99); a cool Flare S ankle strap for night riding that lights up when you press it ($12.99); and the Jimi, a plastic wallet holder that comes in many colors and keeps your wallet and money dry and sweat free and fits into the back pocket of your bike shirt or in your saddle bag ($14.99).

There was also plenty of cold-weather gear, including the Pearl Izumi Barrier gloves, which come in five-fingered and lobster-claw versions ($70). There was also a sporty black-and-yellow Livestrong jersey that by donning will instantly enable you to ride faster and longer than ever before.

The Jimi keeps your stuff dry

Trek has the Garmin Edge 705 GPS on sale for $400 (regular price: $650). I don’t yet have a GP, but I know that once I get one, it will be yet another high-tech device (i.e. cell phone, laptop, DVR) that I’ll wonder how I ever lived without.

Next stop: roll:. I already have a trainer, and I really, really promise I will ride it more than once this winter. Really. If you don’t have an indoor trainer, which is the closest thing to riding without actually riding, roll: sells a kit ($397 or $469) that includes the trainer, two cycling blocks (which you put under the front wheel to hold it steady), a bike thong that prevents all your sweat from getting onto your bike, a mat to protect the floor from the same-said sweat and a training DVD to make you sweat.

You can't go wrong with water bottles

Roll: is all about bundling, and offers a bike-care bucket ($60) that includes all the basics and essentials for keeping your bike clean. The Pearl Izumi Pro Softshell, three-in-one jacket ($375) has a removable vest, removable balaclava (the Ninja-like thing that covers almost all of your head) and super-thin, super-warm jacket. Put an Ensura Baabaa base layer shirt made of Merino wool ($70) under this jacket and you’ll stay dry and warm no matter how cold it gets.

This is the roll: bike-care bucket

You can find the new Garmin Edge 800 GPS ($800) at roll: and new features include a touch screen, heart-rate monitor and cadence count.

Roll: also offers a wish list site on its website (www.roll-online.com), where you can log in what you want – and then send the link to everyone you know. It’s the cycling version of a bridal registry, but this way you don’t end up with a bunch of useless gravy boats and ladles.

Everything's on sale!

Bike Source has a great selection of winter gear, and a sale on all its clothing items. The Specialized sub-zero gloves comes with a liner – and a fleece-lined glove ($65) and is sort of the bike version of a ski glove, and includes straps to keep everything tight and the cold wind off your skin. You can wear just the liner when it’s not too cold, the fleeced-lined glove when it gets a little colder and both when it’s sub-zero out. They also have two different balaclavas, one for $30 and the other for $35, and a beanie-style hat ($30) to wear under your helmet in lieu of a balaclava or in addition to one if it’s really, really cold.

Here's one of the balaclava's they sell at Bike Source

Socks are always a great – although somewhat redundant – stocking stuffer and Bike Source has several warm-weather and cold weather ones to choose from. The winter ones all have wool blends and range in price from $11 to $18. To really keep your toes toasty, add a neoprene foot bootie ($60) from Pearl Izumi that comes with a fleece lining. The Pearl Izumi Elite winter jacket ($150) has expandable pockets in the back that can hold a lot of stuff.

Another neat stocking stuffer is a multi-tool set. Bike Source has several, including the EMT Micro ($14.99) that includes six tools.

It's not really Christmas unless you get socks

All three shops, of course, have tubes, handlebar tape, pumps, water bottles, jerseys, shorts and dozens of other items that make great gifts.

OK, that’s it … happy shopping. If you have any other suggestions for great holiday gifts for cyclists, please add your suggestions and comments.

The end...

Glove Love

As you may have noticed … it’s getting colder (despite yesterday’s balmy weather).

Here are some of the gloves in my glovebox

But the cold doesn’t mean you can’t ride, and enjoy the ride – as long as you dress appropriately. Today, let’s talk about gloves, which are, hands down, one of the most important cold-weather items in our anti-numbness arsenal.

I have a glovebox, which, as the name implies, is a box full of the gloves I’ve acquired over the years. My wife likes the irony/symmetry of putting gloves in stockings, so I seem to get a new pair every December. Selecting the right pair, or pairs, from my glovebox is the key to keeping your hands warm no matter the weather.

OK, let’s start with the obvious:

*You want a pair that covers your fingertips.

*The colder it is, the thicker the glove should be.

*Function is more important than fashion.

*The wind-chill factor thing is real, so while it may not feel that cold when you’re standing with your bike in front of your house, once you start riding it will quickly get a lot colder.

*It’s hard to change gears or brake when your fingers are numb.

These are my warmest pair of bike gloves, but when it's really cold...

I have a couple of full-fingered bike gloves that are good for the 50-degree temperatures we’re in the middle of right now. You can get a good pair for about $20 at your local bike shop. While bike gloves provide better gripping, you can wear your regular winter gloves/mittens if you don’t want to fork over the $20 for bike-specific gloves.

Once it gets colder, I switch to my ultra-thick pair of bike gloves. Really good bike gloves start at $30 and can go up to $60 and beyond. Or, you can do what I do…

When it’s really cold, down into the 40s and 30s, I go with my old-reliable, 20-year-old, oddly colorful ski gloves. They work like a charm. Not washing them for 20 years seems to have added another layer of protection against the cold.

... I always go back to my old-reliable, and 20-year-old ski gloves. They just might glow in the dark

Last winter, I often commuted to work by bike, which meant some mornings it was below freezing and even my old ski gloves weren’t enough. Time to double up. I started with my thinnest pair of winter bike gloves, and then put my ski gloves over these. It was a tight fit and I could barely bend my fingers, but it worked. If you go to a ski shop, you can buy thinner, better glove liners.

One more tip: Keep you glovebox inside the house! If you keep them in the garage, you’re starting off with cold gloves. The same goes for your helmet and shoes. In fact, pop everything – except your helmet – into the dryer for a few minutes (like that episode of Seinfeld with Kramer and the pizza oven) and you’ll start off nice and toasty. And speaking of helmets and shoes, I’ll have tips on how to keep your head and feet warmer in future posts.

Consider Consider Biking

Here’s a link to the new newsletter from Consider Biking, the Central Ohio nonprofit “committed to making Central Ohio increasingly safe, accessible, and friendly to bicycle transportation.”

 

 

Is Your Bike Ready to Roll?

I know you’ve trained hard and are ready to ride in Pelotonia – but how about your bike?

Here are a few tips…

Check your tires ... and brakes and brake pads

Check the tires – today. If the tread is worn down to the threads, or if there are lots of gashes and slashes, you might want to think about getting a new tire or two. And make sure to check the air pressure in your tires before the big ride.

Check the brakes and brake pads. Make sure the brakes work properly and there’s plenty of rubber left on the pads.

Check your chain: wipe off any grit and sand and gunk with a soft cloth – and then re-lube it and wipe off the excess.

Make sure your gears shift properly.

And make sure to lube your chain

Yes, I know, all of the above might sound a little intimidating or beyond your scope of bike-repair skills – especially the gear-shifting part. If so, bring your bike to your LBS (local bike shop), tell them you’re riding in Pelotonia – and they’ll know what to do.

But do it soon; I have a feeling all the LBSs will be pretty busy this week.

How To Beat The Heat (Or At Least Battle It To A Tie)

I went for a long ride yesterday – and almost melted!

It was hot and humid and hazy. The 92-degree heat (and 1,300,000-degree heat index) got me thinking: we lucked out last year at Pelotonia when the weather was unseasonably cool for late August. Two years in a row? That’s pushing it.

So, here are a few tips on how to prepare for the possibility of a hot and humid ride on Saturday and Sunday. And remember, the more we prepare, the less likely it is to be hot. It’s sort of like how if, you forget to bring a pump and spare tube, you’re guaranteed to get a flat.

*Start preparing a few days in advance. Cut back on your caffeine and alcohol intake. And make sure to suck down a lot of water and sports drinks on Thursday and Friday, and bulk up on the carbs. I’ve been loving the watermelon lately – and suggest you eat a ton of it later in the week. It’s our most underrated fruit.

*Carry two bottles on your bike and fill at least one with a sports drink – and the other with water. You can fill both with sports drink if you prefer.

*Drink constantly, a nice chug every three miles or so. You should empty at least one water bottle between each rest stop. It will be cool in the morning, but drink anyway – you’ll need it later.

*At every rest stop – and there will be a lot of them, stop and fill up your bottles, drink and eat a little snack, stretch and relax. It’s hard to calculate on the go, but 300 to 500 calories an hour will help you make it through the day. My liquid guideline is: one-and-a-half ounces per mile, a little more if it’s really hot.

*As the day wears on, I have a hard time digesting sports drinks, they taste so sweet and sticky and upset my stomach. So I fill my bottles halfway with sports drink and then to the top with water. This helps. Also, as the day wears on, especially when it’s hot, I have a hard time eating, so I make sure to drink even more to get the liquid and carbs and electrolytes I need.

*If you’re starting to feel a little overheated, take a longer break at a rest stop, drink at least 20 ounces of liquid and have a nice snack. Take your time, find some shade, dump water on your head and try and cool off. It’s amazing how a long break and 20 ounces of liquid can help you recover. It’s a ride, not a race, so take your time.

*When you get to the end of the ride, you’ll probably be a little dehydrated, so keep drinking. There will be plenty to eat and drink in Athens for the 100- and 180-mile riders, so feast like a king – you’ve earned it. However, if you’re doing the 180-mile ride, go easy on the beer and wine.

Get Off To A Good Start At Pelotonia

The start of Pelotonia is less than two weeks away!

Speaking of the start of Pelotonia, here are some tips to make the first few miles more enjoyable – and safer – as thousands of excited and enthusiastic, adrenaline-filled, cancer-fighting riders take to the streets of Columbus for an incredible day of riding.

*Remember, it’s a ride, not a race – and the goal is to have fun.

*It’s going to be crowded at the start – and you’re going to be anxious to get going. Try and be patient. Savor the moment, soak it in, think about who you’re riding for, chat with the people around you … and before you know it, we’ll be off and riding through streets lined with cheering spectators.

*Once we do get going, we won’t be going very fast for the first mile or so as the huge pack of riders works their way past the starting point. We’re now like the New York City Marathon (OK, not quite, but give us another few years). We will be riding five, six or seven abreast as we take off, so, be ready to stop … and start … and stop … and start. Keep one foot on the pedal … and the other off the pedal, or out of your cage or clips, as you’ll be putting it on the ground quite often to stop until we get going in earnest.

*After a few more miles, the crowd of riders will thin out a bit – and you can gradually pick up the pace.

*Do your best to stay to the right … and pass gently on the left. Don’t pass to the right. But don’t worry too much about passing the first few miles … there will be plenty of opportunities for this later.

*Always take a look to your left before you move over to the left to pass someone. While mirrors are not required – they’re always a good idea in a big, group ride like this.

*Make a hand signal before you pass to warn the people behind you … and it’s always polite to say “on your left” or “passing on your left” when you do pass someone. Once things clear out after several miles, passing will be a lot easier.

*If you see a big pothole, point down at it with your hand and wave it around a bit to warn the riders behind you.

*If you’re going to ride in a pace line with your group or team, that’s great, but take it easy the first few miles until things spread out. And be sure to let people know your big, fast train is coming by with a friendly “on your left.” A speedy pace line can be intimidating and even a little startling to new riders who get passed by one.

*Am I missing anything? If anyone of you experienced Pelotonia riders out there have something to add, fire away on the comments section…

The Big Day: Riding Your First Century (Part 2)

Yesterday was all about preparing for your first century ride. Today is all about the big day.

It’s Saturday, August 21 – time for Pelotonia and your first century ride. Here are some tips to make the day more enjoyable.

Savor the moment

The first tip to make the day more enjoyable … is to enjoy the day. It’s really that simple. This is a ride, not a race, so go in ready to have some fun, meet and chat with people, stay hydrated and ride at a comfortable pace and savor your first century.

Proper nutrition is the key to doing your first century ride

The most important meal

Breakfast really is the most important meal of the day, especially when you’re going to be riding all day. Ideally, you want to chow down on a big breakfast loaded with carbs (pancakes, yogurt, fruit). Breakfast will be served before the ride, so eat up. The only problem, at least for me, is that the ride starts so darn early and I don’t have much of an appetite when it’s still dark out. So, I’ll down an Ensure Plus (lots of calories and carbs) and a banana at home before I leave … and then try to eat a little more at the Pelotonia buffet.

Wear it well

Don’t forget to slather on the sun block before you leave. It may be dark out while you’re getting ready, but the sun is coming! Bring an extra little tube and some lip balm with you. Be safe, not sorry later.

Fill up

Fill up your water bottles with sports drink before you head out. Unlike water, they have carbs and electrolytes, including sodium. And bring along a few snacks. Lately, I’ve been eating pretzels on rides. I put a bunch in a little sandwich bag, tuck them in my back pocket and munch away. They have carbs – and salt. Fig newtons, gel packs and sport jelly beans are other options.

Slow down

The start of Pelotonia is a total adrenaline rush. It will be emotional and exciting – but try and take it easy, speed wise, the first hour. You don’t want to expand too much energy too soon. We have a long day ahead of us.

Stop at every rest stop - and eat and drink, and then eat and drink some more. Even your bike will enjoy a few minutes of relaxation and hydration

Rest stops

The key to riding a century is drinking and eating enough. If you don’t your body will turn on you … and bonk. If you take in enough, you’ll be amazed at how far you can ride comfortably. So stop at each and every rest stop, which are 12 to 15 miles apart. Stretch, relax, have something to eat and drink, fill up your water bottles with Gatorade and grab a snack or two for the road. Think carbs, they’re what power your body.

Every three miles

My theory is you should drink at least an ounce of liquid for every mile you ride, and even more if it’s a really hot day. That’s well over 100 ounces and taking in this much is tough and requires constant diligence. One trick I use is to keep an eye on my bike computer – and take a nice, big drink every three miles. And eat a little something every five. Another problem I have after three or four hours on a hot day is the Gatorade starts to taste too darn sweet and sticky and makes my stomach bloated and unhappy. Water is much easier to get down, but water alone doesn’t have enough carbs. So, I eventually switch to a 50-50 mixture of water and Gatorade – and make sure to drink a little bit extra while I’m stopped at the rest stop. As the day wears on, your stomach will feel full – but you need to keep eating and drinking.

Talk it up

It’s amazing how much faster the miles seem to go when you ride with someone and chat away. Everyone riding in Pelotonia is part of the same team and more than happy to talk with you. Make some friends.

Beat the bonk

There will probably be a point, maybe two, where you will start to feel tired and listless. This happens, even to experienced riders. This is your body telling you: I need more fluids and carbs. So, eat and drink what you have with you, and at the next rest stop, take a longer break and really drink and eat a lot. Try and find some shade and cool off for a few minutes.

Capture the moment

Bring a camera, or use your cell phone, and take some pictures. You can even send one or two to your family, friends and donors during the course of the race. It’s fun, a great way to remember the day – and the time you spend stopped, taking pictures, is an extra bit of rest.

When you get to Athens, make sure to have someone take your picture under the Pelotonia banner. It's a Kodak (or Facebook) moment you'll want to remember. Email the photos to your donors as a thank you for their generosity.

You did it

It will be an amazing feeling to roll into Athens. You did it, your first century – and you helped raise money to beat cancer. Now it’s time to celebrate with the Pelotonia community. A feast is waiting, so eat as if you’d just spent the entire day exercising, which you have. Have a celebratory glass of wine or beer with your family and friends. And then eat some more and hydrate up. Especially if you’re going to be riding the next day!

I hope this helps … if anyone has any other suggestions, click on the comments icon and fire away.

Your First Century

I’ve been talking to a lot of riders recently who will be doing their first century ride on August 21 during Pelotonia. Ah, that first century; I remember it well … it’s a memorable, amazing day for any cyclist, an accomplishment you can and should be proud of doing.

Pelotonia is a great ride for your first century...

However, many riders are understandably a little nervous about doing their first 100-miler. So, I thought I’d provide a few tips. I did my first century back in 1995, but only did one more until last year’s Pelotonia. This year, now that I’ve become a bit of an ultra cyclist, I’ve already done 11, including a double century (200 miles) – and have learned a lot.

So, today: how to prepare for your first century … and tomorrow: what to do on the big day.

First, before I tell you what to do, here’s what not to do, courtesy of Gustavo Leone, a professor and cancer researcher at Ohio State’s James Cancer Hospital and Solove Research Institute.

He didn’t train at all – not a single mile! – and then rode the 180-mile route last year, which is quite an amazing feat when you think about it.

“I did the first 50 miles on adrenaline – there were so many people on the streets waving and cheering and holding signs and giving us cookies,” Gustavo said. “And then I got my inspiration from my colleagues who rode with me.”

But, Gustavo warned, don’t try this!

“Yes, everyone should train – you don’t need that pain,” he said. “But it was so much fun and when we got there, there was cold beer and a band was playing.”

Here’s what you should do…

Easy does it

Pelotonia is still eight weeks away, enough time to prepare, even if you haven’t put in that many miles this year. So, take it easy and gradually increase your overall weekly mileage – and the length of your longest rides. If you try to increase your mileage too much too soon, it can lead to injury.

Plan it

Setting up a training program and logging your miles is a big help. I hate to state a specific number of miles, as everyone is different, but if you can do 750 to 1,000 miles over the next two months, that should be enough to get you through your first century.

No need for 100

Marathon runners don’t run 26 miles when they train. The key is to ride a lot, and gradually increase your distance. I suggest you work up to a couple 50-mile rides – and maybe one 60 or 70-mile ride. If you can do this comfortably, you’ll be able to make the leap to 100. As you will notice on your longer rides, your butt, back and shoulders and arms get tired before your legs. A little yoga or weight lifting in addition to riding will strengthen up these areas.

Stay on pace

Everyone rides at a different pace – and needs to find their comfort zone. Lance rides at well over 20 MPH; I feel comfortable at 16 or 17 MPH. What’s your comfort zone? Get a bike computer and see what feels right for you – and experiment a little, so you stay within your limits during Pelotonia.

Be prepared

When you train, it’s not just about preparing your legs. Other things to consider are: getting your bike dialed in perfectly. You want the seat and handlebars to be in the perfect and most comfortable positions, which can take some tinkering. You also want to consider what pedal option you prefer – standard straight pedal, cage-type pedal or clip-in pedals. Decide now, so you’re comfortable with your choice on ride day. You don’t want to decide two days before Pelotonia to switch to clip-in pedals – and then struggle to clip them in during the ride. You should also think about what you’ll wear. Bike shorts and shirts really do make a difference. Shorts give you a little extra padding and prevent chafing, which can be an issue on longer rides. Some riders put a little balm or Vaseline on the chamois of their shorts to prevent saddle sores. Bike shirts keep you cooler and the pockets are great for carrying stuff.

Drink it all in

Training rides are also an opportunity to practice what you drink. And eat. One of the keys to doing a century, which I’ll discuss in more detail tomorrow, is drinking and eating enough to keep up your energy. Water alone won’t do it, so practice drinking sports drinks and eating high-carb snacks while you ride. Always carry two bottles with you – and on your longer training rides, plan to stop at some point at a convenience store or shop and refill them.

Climb every mountain

Yes, there are hills in Hicking Hills … so get in some hill work. A trip to Hocking Hills is ideal, but if you can’t get out there, find a local hill and ride up and down it several times in a row. One of the keys to climbing hills is to find the right gear and rhythm for you. You need to practice going slowly, very slowly, up hills. The tendency (at least my tendency) is to want to pedal faster, and this is when your heart rate goes up, the lactic acid builds up – and you start to struggle. So find that slow, steady rhythm that will get you up the hill.

The last week

On the Saturday or Sunday before Pelotonia you should do your final long ride. After this, cut down your miles and let your body rest up. Also, drink a lot to make sure you’re hydrated and pack in the carbs. Sometime that week, give your bike a thorough inspection, lube, etc. Or take it to your local bike shop – tell them you’re doing Pelotonia and ask them to give it the once over.

Put A Lid On It

There was an interesting article in the Dispatch yesterday: “Helmet law yields no citations 1 year later”

In other words, Columbus police have yet to cite anyone under the age of 18 for failing to wear a helmet while riding a bike. Is this a good or bad thing? The law, which raises awareness of the importance of wearing helmets and promotes safe riding, is a great thing. As for the no fines? I’m not sure about this. As the article stated, the police do have more important things to do. And for some, helmets are a financial burden.

But my stance is you should always, always and always wear a helmet.

And yet, I have noticed children of all ages – from youths to teens to adults to seniors, riding without helmets. I’ve seen families out for a ride in which everyone is wearing a helmet, nobody is wearing a helmet, the kids are wearing helmets and the parents are not. I’ve seen adults riding without helmets, some listening to music with earphones. I’ve seen helmetless people talking on their cell phones while riding, and even a few people texting while they pedal. So far, I’ve yet to see anyone putting on makeup or getting dressed on a bike. It’s only a matter of time.

So here’s my dilemma: Should I say something to these helmetless riders? As a journalist/cyclist, I’m curious why people don’t wear helmets – and would love, in a non-confrontational way, to ask. “Excuse me, Mr. Parent – why aren’t you or your children wearing helmets?” I really am curious. But I have a feeling this question wouldn’t go over very well. It would probably be like the old days, when I covered trials and after a guilty verdict, as they were leading the criminal out of the courtroom, all us reporters would gather around and shout: “Why did you do it?” Believe it or not, not a single criminal ever answered. Some even shouted obscenities at us. Imagine that.

So, instead of asking, I try to use my powers of mental telepathy to scold people for not wearing a helmet. “You should be wearing a helmet,” I say silently, over and over, hoping they will “hear” my message. “And take your earphones out so you can hear what’s going on around you.”

Amazingly, this hasn’t worked, so I’ve come up with a new strategy: As I ride by someone not wearing a helmet, I tap on my helmet, drawing attention to the fact that I’m wearing a helmet – and the other person isn’t. Hopefully, they’ll get it, on a conscious or unconscious level.

In the meantime, perhaps the Columbus police – and the police from the surrounding communities – could deputize me and allow me to cite riders riding without helmets.

Eat Like The Rider

Fruit smoothies … and rice and beans!

These are two of the best things Pelotonia riders can eat as we train and prepare for the big ride. I learned this at our recent nutrition seminar … and by coincidence, these are two of my favorite dishes … and specialties.

So, I thought I’d share my recipes with you. Hopefully this will advance me toward my dream of one day hosting a show on the Food Network.

Easy rice and beans

According to our experts, this dish has the perfect ratio of carbs-to-protein, plus plenty of fiber.

Take 2-3 cans of beans (black or red) and put them in a pot. Add an entire jar of your favorite salsa, add about half a cup of water and simmer gently for half an hour. Just before serving, add fresh cilantro, as much as you like. If you don’t like cilantro – don’t add it.

As for the rice, use brown rice, cook it according to the direction on the box or bag … and combine with the bean mixture. Make one cup of rice per can of beans – and cook up a lot so there will be plenty of leftovers.

Fruit smoothies

They have tons of great carbs, plus vitamins and anti-oxidants – and even a little protein. Smoothies are a perfect post-workout snack – or a meal.

You need a powerful blender for this – the more powerful, the better.

There are four elements to a fruit drink, and about a million options. Be creative and use what’s available, fresh and tasty.

Liquid element: I prefer orange juice, but you can use a different type of fruit juice or milk or soy milk. Gatorade? I don’t think so. Start by pouring a cup or two of liquid into the blender – and then gradually add the rest of the stuff, blending frequently.

Yogurt element: I almost always add yogurt. It adds protein and makes the drink creamier.

Unfrozen fruit element: Toss in whatever you have, strawberries, bananas, blueberries. Mangoes are great, but it’s hard to find a ripe one at the supermarket. Lately I’ve been buying the giant papayas (for $2.99). They have a subtle taste – and add another creamy element. Pick one that’s soft, but not too soft. Apricots are at the store right now, I tried them and … they add a little bit of tang, which I like.

Frozen fruit element: Trader Joe’s has the best selection and cheapest prices (try the $1.99 blueberries). Now that summer is here and the fresh fruit selection is better at the market, I’ve been buying fresh fruit – and freezing it. Make sure to cut everything up into small pieces, as this makes it easier for your blender to chop and liquefy. For this reason frozen blueberries are great. Papayas freeze well and recently I’ve started freezing slices of bananas. They add an ice cream-like consistency.

Try a papaya

Extras: The above is basically all I use, but if you want to add protein powder or some other supplement you like or need, that’s up to you. Be careful not to put too much in, as it can ruin the taste.

Ice: I rarely use it, but if I’m low on frozen fruit, it’s a good backup to freeze/thicken up the drink.

Experiment: It’s pretty hard to mess up a fruit drink, so experiment away. It will be melon season soon … and I can’t wait.