Sponsor News

Getting to Know New TAMJD Rider Nathan LaGest

February 13th, 2025 by JoAnn Cranson

My name is Nathan LaGest. I live in Ortonville Michigan, I’m 15 years old, and a sophomore at Oxford High School. I enjoy school and I do well with over a 4.0 GPA. I have been in competitive cycling for 8 years and started because I was looking for a new sport after participating in motorcycle racing, soccer, and baseball. I love the sport, the fun technical features, the beautiful scenery, constantly pushing my limits, and being out in nature. I raced and rode as an independent rider in MiSCA for the first two years of cycling. I then joined the Lake Orion Dragon Cycling Team when I was in fifth grade which I have been on for 6 years. I raced JV 9-10 this past season, finishing fifth overall, and I plan to move up to Varsity in the coming season.

This will be my first year as a TAMJD rider. I joined because I wanted to grow and push myself as a racer as well as expand my cycling disciplines. This past season’s races were extremely successful and I improved drastically. This team will definitely help me to grow and expand on those successes. I have exclusively been mountain bike racing and I wanted to try new types of racing such as gravel and road.

This team will give me a great opportunity to expand into these types of racing and see what types of other cycling opportunities are out there. Some of my goals this year are to try new varieties of cycling and find some that I enjoy and hopefully perform well in. I also want to improve and grow in mountain bike races as well. I want to be a top 10 Varsity rider in the MiSCA race series and get a podium in Peak to Peak as well as a sub-two-hour time in the Iceman.

Some of my favorite places to ride are new and unique trails that are different from what you would normally ride on and push you out of your comfort zone a little bit. I loved all of the trails in Pisgah, North Carolina because they were so different and unique from where I had been in Michigan with lots of elevation and beautiful scenery.

The same goes for races as I just love new trails and terrain. My favorite race this year was the first MiSCA race which was Merrell Trail because it has a wide variety of fun and flowy stuff with some good climbs and an awesome mangy and rocky section called Sawtooth towards the end of each lap.

One of my favorite group rides I have done was going to Mohican with some of my friends on the Lake Orion team and riding the trail. I like it just because it’s a really fun trail with lots of elevation and some fun sections that get rocky and challenging.

One of my favorite things about cycling is that you can see all the work that you have put in throughout the season and see how it pays off. Also, I love how it is a great environment to really push yourself and see what areas you can improve on to change your weaknesses into your strengths. Lastly, I love being outdoors and getting to experience nature while getting in a good workout and having a good time. One of the
biggest things that I’ve learned about myself while racing is that goals that seem unfeasible or far away at the time are by no means impossible and that if you put in the work and do your best you can achieve whatever you set your mind to.

The only other sport I do outside of cycling is diving. I compete and train throughout the winter and I love it. It is really fun and you learn to push past your fears and limits as you improve over time. Last year as a freshman I received my Varsity letter and rookie of the year award and plan to make it into State Finals this coming year. I also participated in the school marching band for a year and had a great time.

In addition to sports, I am a member of the Oakwood Student Ministries youth group and have been involved in the program since I started middle school. Through this group, I have been able to go on missions trips to Chicago and Kentucky where I have had an amazing time helping others and sharing my faith.

I am really excited for this coming year as an athlete on TAMJD and I look forward to all of the opportunities and challenges that I will face and hope I will be able to push myself to new heights and achieve my goals.

Athletic Mentor’s Junior Triathlete Development

October 28th, 2024 by JoAnn Cranson

By: Dawn Hinz

Team Athletic Mentors > Athletic Mentors > Mentors

What is in a name? What does a name mean? What are the core values that drive that name?

Team Athletic Mentors is composed of almost 100 individuals who are determined to achieve two main purposes. Sure, we’re athletic, meaning we value the health benefits of staying fit, healthy and competitive throughout all stages of life. But even more than that, we are there to guide people, not just to be healthy and active but in any way we can support a mentee to grow and succeed in life, especially sharing endurance sports with youth.

We had the privilege of spending a weekend with our Junior Development Triathletes and were able to share a few life lessons with them along the way.

Our first night was spent preparing for a local triathlon race that would start early the next day. First we met at a local grocery store to return pop cans from our fundraiser. Since sports and life aren’t free, we encourage our young team mates to work to support their goals. Afterwards we traveled to the house we would be sharing for the weekend. The teenagers took turns laying out their race supplies for Coach and discussing their race plans for the next morning. Finally, we shared pizza and cleaned the kitchen before heading to bed. Each teenager was responsible for waking up and being ready to leave on time. Life Lesson #1: Prepping the night before makes the morning easier.

After arriving at the race site, each young athlete collected their race packet from check in before proceeding to set up in transition for the Shermanator Sprint Triathlon. Coach and Crew were nearby to answer any questions and give words of encouragement to ease the natural pre-race jitters. As other athletes were warming up for the swim it was realized that the timing chip adhesive was not holding. Rapidly, Coach and Crew helped each junior to secure their timing chip. Life Lesson #2: Work the problem. Life will not always be smooth. One must adapt and problem solve.

Each Athlete had a great race – pushing themselves to their best on that day. Sean was leading out of the swim but was passed by fellow adult teammate, Jeremy, on the bike. Sean kept chasing Jeremy on the run and was able to narrow the gap but was just shy of the win. Still, he walked away with 2nd Overall and a very nervous Jeremy knows that Sean is only getting better. Brie was able to put in a solid performance all around and came away with 1st Overall Female. Kellen was also solid all around and was actually faster than Brie but a tough age group meant he secured 3rd. Not to be outdone, our youngest team member, Kinley, raced the Super Sprint Triathlon, securing 6th Overall and 2nd Overall Female in her race. Most of all, it was noticed that each youth were excellent sportsmen, commending and cheering others while accepting praise with grace. As a celebration our juniors pushed Coach into the lake, the quintessential “ice water over coach’s head” but triathlon style.

After the race was over and equipment packed away, we returned to the house for lunch and quiet time before going out for a shake out ride. This weekend wouldn’t be all work and no play. Our generous hosts, Joe and Chelsey Cekola, took us out for a boat ride and we all took turns tubing. You just can’t beat the smile these kids had! Life Lesson #3: Make time for work and for play. It is not ideal to be one sided.

All this activity definitely worked up an appetite. Next the juniors would be guided through preparing a farm to table dinner. Fresh vegetables washed and seasoned for roasting. Potatoes were peeled and cut to make mashed potatoes. Small batch brats from Coach’s farm were grilled to perfection. The parents joined for this meal and really enjoyed seeing the juniors take on this responsibility. Life Lesson #4: Food takes work. From growing, to preparing, to clean up.

When dinner was cleared and the kitchen clean, we enjoyed watching Track and Field from the Summer Olympics. Future goals were discussed as well as the kind of effort it would take to achieve those goals. Life Lesson #5: One cannot control the outcome only the effort one puts in.

We woke the next morning to a mirror flat lake and a perfect sunrise. We set out to conclude our time together with an epic swim across the lake. Each junior wore an open water swim buoy and was escorted by a safety boat. Coaches also joined them in the water. The water was warm, inviting and clear. It was an excellent day for a swim. Life Lesson #6: Pursue epic accomplishments but do so with regard to one’s own safety.

Finally, it was time to say good-bye. Each junior packed and cleaned their rooms. They carried the used bedding up to the washer before being picked up by their parents. Without prompting they thanked our hosts. Life Lesson #7: Leave a place as good as or better than you found it.

This weekend was full of life lessons, friendship, fun and athletic pursuits. Mentoring was present throughout all the athleticism and that is really what Team Athletic Mentors is all about.

Meet New JD Rider Parker Crane

May 16th, 2024 by JoAnn Cranson

By: Parker Crane

I’m Parker Crane, a 14-year-old cyclist from Milford, Michigan and a 9th grader attending Milford High School. My biking career started in fifth grade with my first mountain bike ride on Milford trail. I thought it was really so fun I joined the Huron Valley Mountain bike club and the next year made my way to the Huron Valley Race Team. By 2021 I was MiSCA State Champion in my category and knew biking was a good fit for me. I got big into biking and started doing a variety of races including gravel and cyclocross. I wanted to upgrade my skills on the bike, and also be a better person off the bike, so I was super excited when I was accepted into Team Athletic Mentors Junior Development (TAMJD). This is my first year in the program, and I have already seen a big improvement training with other skilled cyclists, and being pushed by my teammates and coach.

Although my main passion is cycling, it isn’t my only interest. I fish in the summer around Milford and once in a while I’ll go on a fishing trip. I also like kayaking on the Huron River through Milford or in northern Michigan to test my luck fishing. Camping also brings good opportunities to fish, which takes me to another one of my hobbies, camping with family and friends. During the MiSCA race season we camp with teammates and coaches on race weekends. We also camp in Marquette Michigan for Ore to Shore at Rippling River Resort every year, and ride the trails for fun with some of our biking friends. My family also likes to travel to different places out of state. Last year we went to Bentonville, Arkansas for spring break, and this year Brevard North Carolina for TAMJD camp which was awesome. In the winter months I’m not just on the bike trainer, but I’m also snowboarding and on the Milford High School boardercross team. In my spare time, I work on building trails in my backyard, and helping out with trail maintenance on Milford trail.

As for goals this season, I am aiming high this year. As I’m racing varsity and want to get top 10 or better in every MiSCA race, achieve a podium spot in Iceman, and make top 20 overall in the Ore to Shore soft rock this year. Ore to Shore is also probably my favorite race because of the fast road downhills at the start to the flowy single track at the end. And I can’t wait to focus on road riding this year since it’s something new that I don’t have much experience with. I have done a handful of road rides already and am excited for my first race on the road.

Since I’ve been racing I have learned that I am a very competitive rider and I like riding technical trails. My favorite local trail is definitely Highland Recreation mountain bike trail because it made me so much better over the years and because it is the most technical in my area. I also really enjoy cyclo-cross and mountain bike races. The best part of biking is improving with every ride and the bike community that comes along with it. I am looking forward to this upcoming season and can’t wait to see how I develop as a rider with TAMJD.

Athletic Mentors Swim Class Review

May 5th, 2024 by JoAnn Cranson

By Sean Siems

There are many classes and opportunities given by Athletic Mentors to help better their athletes and make them complete their goals. Out of these many classes and opportunities lies the open water swim class. This class is coached by Athletic Mentors coaches and offers athletes an opportunity to help heighten their open water swimming ability for triathlons or relays. The curriculum isolates certain spots that need work to be more efficient when swimming. This class I highly recommend to people that are looking to start swimming or even those who are already great swimmers.

Sean and siblings practicing sighting and cornering around buoys.

The Open Water Swim Class, located at Kalamazoo College, right off of West Main on Catherine Street. The class takes place in one of the nicest pools in the city of Kalamazoo. It has many lanes and room for people who may be more advanced or just starting out. The natatorium also has a great ambiance as the pool area is very open with windows that have the sun shining in and high ceilings which, for me, make me feel less cramped when swimming. The pool also has a very nice temperature which isn’t too hot where you are sweating to death, but also not too cold where you can’t get warm swimming in it.

Now that we have talked about the location, let’s talk about the coaches that run the whole thing. The first coach is Dawn Hinz. Dawn is an Ironman finisher having completed Ironman Cozumel in Mexico. She is also highly skilled in all disciplines in a triathlon but especially the swim. She is an accomplished swimmer having swam at a high level and knows what proper technique and form looks like to help you get the most out of swimming. Next is Chelsea Cekola. Chelsea , much like Dawn, is very disciplined in the swim, bike, and run. She has competed in many races and knows what it takes to get better and what steps to take to get there. In addition, there is Cheryl. Cheryl is a very successful athlete and is a huge organizer behind this class and lends a helping hand to those that are just starting out and need more assistance. Finally there is Coach Tom Belco. Tom is a phenomenal coach having over 40 years worth of swim coaching experience. He is also very renowned for being YMCA coach of the year and being named Regional coach of the year by MHSAA.

Now, let’s talk about the different drills and exercises that you will be doing. The class involves a lot of kicking because as Coach Belco said, “The Kick is only 10% of the stroke, but it is the top 10%.” We also work a lot with drills which help with your breathing, form, and stroke. Some of these drills include breath control which teaches you to breath every three strokes. Another drill that is used a lot is six kicks to every one pull, which teaches you to keep yourself relaxed and straight and not sink into the water. There is also a focus on streamlining. Streamlining is the fastest part of a swim since you are underwater and are straight like a pencil with your arms straight up together(see photo). When doing streamline you must keep as straight as possible so you can move quickly through the water so you can be ahead of the competition.

This class is a very beneficial opportunity to take your swimming to the next level. It is spread into two classes, beginner and advanced – for those looking for more of a challenge. The location of the pool and the people that organize it are very nice and very supportive. What these coaches bring to the table and offer is something I wouldn’t pass up as a swimmer myself. I believe that anyone who is thinking about trying this out should most definitely take a shot at it.

Can Mere Mortals Learn Anything From The 2023 Tour de France Stage 16 Time Trial?

September 21st, 2023 by JoAnn Cranson

By: Jay Campbell

On July 18, 2023 the top cyclists in the world raced a 22.4 km time trial on a hilly course that ended with a 2.5 km climb at 9.4%.

You can watch the highlights here: https://www.nbcsports.com/watch/highlights-2023-tour-de-france-stage-16

These are my takeaways for us mere mortals trying to get faster at the cycling leg of a triathlon.

Workout in the aerobars as much as you can!!! There is a very old study that measured peak power in upright and aero positions for elite cyclists vs. triathletes. Triathletes had higher peak
power in the aero vs. upright position while it was the opposite for cyclists. [Peveler, W. et.al. Effects of Training in an Aero Position on Anaerobic Power Output, J. Exerc. Phys., 2004 7(5), p.
52.] Not surprising. Athletes are strongest in the position they train in. I am continually amazed at how many of the Tour de France cyclists “sit up”; during the time trials, but then that is how they race and train. It shouldn’t be surprising however that the winner of the time trial stayed in the aero bars all the way through his final sprint. It is the most efficient position IF YOU HAVE TRAINED FOR IT. I know training in “aero” is not possible when riding with groups. But, with all the time most of us spend on a trainer, there is no excuse for not doing the bulk of that in aero.
If you have the cash, buy a rear disc wheel, aero socks, and aero helmet. Every rider in the time trial was outfitted with this gear (actually I think I saw one rider in a road helmet). The aero advantage of these items has been shown in the wind tunnel on a wide variety of riders. In triathlon we still do not have the limitations on sock height that the Tour has. I am convinced that just about any sock is “aero” and the more sock the better. So pull on those full length compression socks if you don’t mind having a long transition (or are doing a duathlon.) If you are in the market for an aero helmet, check out Smith’s helmet –“Jetstream TT” helmet. The innovative helmet (“Redeemer”) worn by the Uno-X Pro Team at the Tour is on a whole new level – very unusual design and is not available to the public yet.
Wear long-sleeves? About 90% of the riders had long-sleeve speed suits despite temperatures close to 90F. All of the top 5 finishers had long-sleeves. OK…maybe you are not ready for that, but at least go short sleeve vs. sleeveless. The aerodynamics on this are well established. I have seen some “arm-coolers” at Nationals. They are worn like arm-warmers but are well-ventilated and aero.
Workout in the aerobars as much as you can!!! DIDN’T I ALREADY SAY THIS? I tried to count the number of riders who switched from a time trial bike to a road bike for the final climb. [A bike change in the middle of a stage of the Tour is not that unusual.] I estimate it was about half including the #2 finisher, but not the other four in the top five. Switching to a lighter bike when gravitational forces predominate over aerodynamic forces often makes sense. I also tried to determine under what conditions riders “sat up” or “stood”. Generally, they “stood” when
speeds dropped below 10 mph (only on one very steep section) and when sprinting at the end. The best time trialists were only coming out of the aero bars when their speed dropped below
16 mph. Many riders “sat up” when their speeds dropped to 20 mph. However, even at 16 mph there is significant drag making the aero position beneficial (IF YOU HAVE TRAINED FOR IT). I have heard arguments that it makes no sense to “stand” for the final 100 meters of a time trial as the increased drag wipes out the additional watts generated by standing. Maybe the winner of the time trial believes those arguments, as he remained in the aero bars during the final sprint. He was the only finisher I observed who chose to do that.

HERE IS A DRILL: Do a hilly workout while staying in the aero bars the entire time. It is true that when you are going very slow up a hill there is little advantage to be in the aerobars, but it will make you stronger in the aero position. You will be like the triathletes discussed above who actually have a higher peak power in the aerobars vs. upright. Now you can reserve “sitting up” for the occasions where you need to stretch or slightly change muscle groups.

To answer my own title-question, there are a few things triathletes can learn from the Tour de France Pros. But your time is better spent watching the triathlon pros. Only triathletes would think of stuffing a water bottle down the front of their jerseys to get more aero. (See Gustav Iden.) https://www.triathlete.com/gear/bike/expert-tested-the-water-bottle-jersey-trend-produces-shocking-
results (607) Fast or Fiction: Does a bottle down the front of your kit make you more aero? – YouTube.

Now get on the bike and in your aerobars!

Old Bike, New Life

May 2nd, 2023 by JoAnn Cranson

By Kathy Braginton

I’m old and rusty. I creak and moan. I feel deflated, but I know there is still life in me. The road is a distant memory, but I dream of my wheels on the pavement and the wind rushing through my headset. Day in and day out, I am dusty and downtrodden. What opportunities could I provide if I was clean and tuned?

My owner recently rolled me out of the garage into the bright light of day. I was slow to move, but eager to see what adventure may await as I was loaded on the bike rack. He dropped me off at an unfamiliar place, patted my seat, and went on his way. As I looked around, I felt uneasy and out of place at first, but I soon realized that I was not alone. Around me were many other bikes, some looked as oppressed as myself while others were not so gloomy. We were all loaded into a trailer and I was soon dropped off at the home of a nice man. He took me in his home, lifted me off the ground, and hooked me on his bike stand.

What came next was truly euphoric! I was stripped bare. The dust was slowly and intentionally washed away. New cables were run, my pads replaced, and all that was old slowly became new again. My tires were pumped and firm in a way I had not felt in quite some time. Could my old and rusty frame really have new life? Could I truly be upcycled to provide a new sense of transportation freedom to a new rider?

Upcycle Bikes refurbishes used adult bikes and provides them to partner organizations serving refugees, shelter clients, and other community members in need of an affordable and accessible transportation option. The mission of Upcycle Bikes is to make bikes accessible to community members with transportation challenges.

Founded in 2022, Upcycle Bikes all started with one well-meaning bike mechanic with a desire to impact his community in a new way. Thanks to strong community encouragement and a group of talented and passionate individuals, Upcycle Bikes is now easing transportation challenges across Grand Rapids. Upcycle Bikes partners with the following organizations for bike distribution: Bethany Christian Services, AYA Youth Collective, Safe Haven Ministries, and Guiding Light. Bethany Christian Services says the bike donations from Upcycle Bikes allows refugees to go to work, school, tutoring classes, and other activities without relying on the bus or volunteers for transportation.

Members of the Team Athletic Mentors – Masters West team are collaborating with Upcycle Bikes to assist in building and refurbishing used bikes. In giving of their time and resources, TAM has as many as 12 members servicing bikes out of their homes.

Averaging 3-4 hours per bike to bring the bikes back into service, TAM volunteers have found it therapeutic in a sense to volunteer their time and give back to the community.

Other ways the team members have volunteered their time:

Upcycle bike drives and bike deliveries.
Event volunteers to raise funds for the Upcycle organization.

Upcycle Bikes recently moved into their new home at 800 Monroe Ave NW, Grand Rapids, MI 49503. Their new shop will allow Upcycle Bikes and TAM volunteers to collaborate on their efforts to provide more bikes into the community. Here are a few ways you can get involved with the Upcycle Bikes organization: volunteer fixing bikes, volunteering at a bike drive, or attending an event. Don’t feel you need to be able to refurbish a bike in order to volunteer. Do you have an unused bike in your garage? Bike donations can be made at Upcycle Bikes (by appointment), REI of Grand Rapids, Pedego of Grand Rapids, Alger Bikes, and Aquinas College (Campus Safety). Monetary donations can be made as well through their website or by sending a check directly to the organization. Upcycle Bikes is a 501(c)(3), all volunteer, non-profit organization that relies on bike and financial donations to satisfy their mission.

Check out Upcycle Bikes website for more information on upcoming events and how you can give that old bike a new life: www.upcyclebikes.org. Follow Upcycle Bikes on social media to keep up to date on all their happenings: Instagram, Facebook, Linkedin

How do you “Armor” up for your Key Race? Rehab with Armor PT!

October 24th, 2022 by JoAnn Cranson

By: Kathy Braginton

As I limped my way to my car for the 2nd time in 2022, having just completed a 5k, I knew I needed to seek the advice of a professional. A 5k should not hurt as much as this and require a 4-day recovery period. With my goal race being in August and the race season still early, I turned to Armor Physical Therapy where Scott Miller, PT and his team of sports performance rehabilitation specialists went to work on my injury.

One of the initial benefits of Armor is the ability to book an appointment without needing a referral from your primary care physician. I was allowed 10 visits over a 21-day period which allowed time for an initial assessment, manual therapy, and rehabilitation as we sought approval for continual therapy. With each sports performance rehabilitation treatment I have sought with Armor over the years, initial diagnosis has been a lack of glute activation. My injury this time around was no exception. My hamstring and low back muscles were doing all the work and the nerves between the glute and hamstring were angry.

The therapists at Armor quickly went to work to create a program that was customized to my specific condition, needs and goals. The program included manual therapy, stretching and strengthening exercises, and a home exercise program.

With each visit, therapists used manual therapy for a hands-on treatment to remediate body functions. The manual therapy (aka massage) was the best portion of each treatment.

Stretching and strengthening exercises to improve flexibility, boost joint range of motion, strengthen muscles, and most importantly get my glutes firing again. Here is a sampling of a few of the strengthening exercises.

Exercise 1 – “The warm-up” – Total gym, banded squats

Exercise 2 – “The balancing act” – Rocker board with kettlebell arm swings

Exercise 3 – “The sobriety test” – alternating step-ups with a liquid-filled PVC

Exercise 4 – “Burn booty burn” – single-leg stability ball airplanes. Front view

Exercise 4 – “Burn booty burn” – single-leg stability ball airplanes. Back view

*Note – Armor is not responsible for the content of my exercise descriptions! 😉

Dry Needling

Armor offers a wide variety of additional services in their sports performance rehabilitation: Dry Needling, Gait/running evaluations, custom foot orthotics, and AlterG Anti-Gravity Treadmill, just to name a few. For a full list of Armor’s treatment options, visit https://armorpt.com. As a part of my customized plan, I utilized the Dry Needling and the Orthotics. With dry needling, the needles are used to stimulate an area of muscles that have become stiff. The special needles can reach areas that other manual therapies cannot. After each treatment, I found I had improved flexibility and range of motion. As a side note, the dry needling and orthotics are not covered under insurance but can be paid for through an HSA account. I found the benefits of both services to be well worth any additional costs.

With my diligence in attending weekly in office sessions, as well as, continuing home exercises, Scott and his team at Armor Physical Therapy, had me running pain-free by my goal race in August.

Metabolic Testing for the Average “Jo”

September 14th, 2022 by JoAnn Cranson

By: JoAnn Cranson

I’m always trying to learn more about my body and how to manage staying healthy, burning fat and keeping my weight in check. I’m not a pro racer but I do like to exercise and compete. My latest bucket list item is to run my first Marathon.

Well, the first thing I’m discovering as I increase my miles is that I am not fueling enough during my run. The best way to figure out fueling is to do Metabolic Efficiency Testing.

Metabolism is how your body converts food into fuel to power your body. When you breathe, oxygen is carried to your muscles where carbohydrates and fats are used as fuel to create energy to keep the muscles working. Your body’s preferred fuel source is fats. It relies on oxygen (aerobic) and produces more energy. Alternatively, carbohydrates don’t rely on oxygen and provide quick bursts of energy.

However, your body only has a small storage of carbohydrates, so this is why we need to fuel adequately and frequently with carbohydrates during endurance exercise (Over 2 hours). Ideally we don’t want to have to rely on carbohydrates for all our fueling if we can train our body to use our fat stores for longer periods of times and increasingly higher intensities.

Your metabolism is unique to you! It not only refers to the way our body regulates our weight but also includes all of the chemical processes within our bodies that help to maintain normal function.

What I wanted to know – what is my Metabolic Efficiency? In other words, how much fat am I burning and how many carbohydrates do I need to take in during my Marathon to run my best? Plus, I want to teach my body to burn more fat so I preserve the carbohydrate stores. This test will tell me at what heart rate, pace or power my body burns fat the best, and how I can improve that over time. The less I need to eat while I’m running the better it is for me and my digestion, yet not enough could potentially allow me to bonk!

I went to Athletic Mentors gym in Richland, Michigan to get this testing done. They had some questions that I answered ahead of time and I had the option to run on a treadmill or cycle on a trainer for this test.

I fasted for 12 hours and arrived for my test in comfortable running clothes. Jess was so friendly and helped me feel at ease by explaining everything as we got started. She checked my blood pressure, pricked my finger to measure my glucose, I put on a heart rate strap and she fitted me with a mask until I was comfortable in it. The mask and tubing were attached to a KORR machine and her computer setup.

Each test is tailored to your specific goals of what you want to learn about yourself. Some people want to know exactly how metabolically efficient they are while others are specifically looking for a fueling strategy at a certain target race pace. We started with a slow walk and very gradually eased into a run. Each phase was clearly communicated and she was always making sure I was comfortable and communicating my energy output before going to the next step.

After the test is complete, you will have a personal consultation about your results. My results showed I do burn a decent amount of fat vs carbohydrate at my 9:22/mile run pace. The information also shows me how many grams of carbs I should consume every hour for my long runs.

My long-term goal is to improve my body to preferentially use fats as the main fuel source for as long as possible. From the test, I know my target zone (heart rate and pace) to gradually get my body to use more fats as a fuel source for as long as possible. As my body adapts to using fats more, I’ll see an improvement in this speed and heart rate. Along with this, I need to be aware that I’m eating a balanced diet of healthy fats, protein and complex carbohydrates.

Check out Athletic Mentors and set up your Metabolic Efficiency Test. (Click the link and it will explain everything along with the reasonable cost to have it done.) Whether you want to learn more about your personal health or you have an upcoming goal race, it’s so worth it to learn more about how your body operates.

This average “Jo”Ann is enjoying learning more about staying healthy and being more prepared to check off another item (Running a Marathon) on my bucket list!

The Goals of a Junior Cyclist

March 14th, 2022 by JoAnn Cranson

By Joel Bretzlaff:

Hello, my name is Joel Bretzlaff, and I am 15 years old. I’m from Highland, Michigan, and I am a Sophomore attending school at Charyl Stockwell High School. I have been cycling for 10 years. Right around the time I was born, my dad started mountain biking with some of his coworkers, and as soon as I was able, he got me out onto the trails.

A few years later, I rode in my first race through MiSCA, and I have been racing MiSCA ever since. This season, I will be racing in the Varsity category for the Orange Krush Junior Race Team, and I’m aiming to attain a podium finish at least once, and achieve a top-10 finish at all 6 MiSCA races. MiSCA is a huge part of my life, and I love that I am able to be a role model for younger racers in the MiSCA organization.

I am entering my second season as a member of Team Athletic Mentors. Last year, I joined the team for a multitude of reasons. TAM has allowed me to ride and race with other young cyclists that share my passion for the competitive aspect of cycling. It has also enabled me to build connections in the cycling community and gain access to resources that help to boost my cycling career.

This season, I have the opportunity to race USA Cycling mountain bike nationals in Winter Park, CO. I am looking to represent Michigan and my goal is to place within the top 10 for 15 year olds. The biggest challenge will be the altitude, as the race course is over 9,000 feet above sea level. I have never ridden at a major altitude before, so it will be difficult not knowing how my body will handle those conditions.

While I am a mountain biker first, last season, I rode and raced on the gravel for the first time. I find it is a great way to train, and I enjoy gravel adventure rides. My first gravel race was the Dirty 30 50 miler, where I learned the value of sticking with a group, which I didn’t do very well at that race. Later into the season, at the Waterloo Grit and Gravel and the Cowpie Classic, I rode much more complete, tactical races, and I experienced better results than at the Dirty 30. I look forward to racing a handful of gravel races this season, including Barry-Roubaix, where I will be racing in the 18 mile team competition along with my Junior Development teammates.

Another major aspect of my cycling life is my part time job at Cycletherapy Bicycles in Waterford. This position has allowed me to be involved within the bicycle industry, and explore other possible career paths relating to cycling. I have also been learning many things about bicycle repair, which is a crucial facet of any cyclist’s performance. One of the best parts of my job is meeting cyclists of all types from the area and seeing my friends that come in the shop.

In addition to cycling, I am also working towards attaining my Eagle Scout rank in Boy Scouts. I have enjoyed partaking in Scouts over the years, and I recently completed my Eagle Scout project, where I put in a fire pit, woodshed, and benches at my church.

I have been putting in the hours on the trainer this winter, and I cannot wait to suit up in my race kit once again at the end of March. Outdoor riding is more appealing with every trainer ride I complete, and I am wrapping up the winter service/ upgrading of my mountain bike. Cycling is my passion, and I look forward to making great strides in my cycling career during the 2022 season!

How Mountain Biking Has Enhanced My Life

February 15th, 2022 by JoAnn Cranson

By: Elizabeth DeFauw

Hello! My name is Elizabeth DeFauw and I am 17 years old. I am a junior (11th grade) in high school taking online courses from Home School Legal Defense Academy (HSLDA) and Memoria Press Academy. Homework fills, 8-10 hours, of my day with studying, quizzes, tests, and several various homework assignments. It is not fun to study but… my free time is always amazing! I spend my precious free-time cycling, skiing, seeing my amazing friends, reading Scripture and praying, or hanging out, playing games with family. I absolutely love to be active in almost any sort or fashion. Before I got hooked on biking, I had tried multiple different activities and sports, such as Krav Maga Israeli war/self-defense, dance, swim team, and such. None of them can be compared with biking (and skiing).

I am currently a Varsity rider in MISCA. I started racing in 2020 for Huron Valley United Racing and achieved 2nd overall in Junior Varsity and advanced to Varsity in Orange Krush Cycling Club for 2021 season. I earned podium twice in Varsity, 4th in Heritage Park Race and 5th in the Milford Time Trial. I won the fall 34 miles Lowell Classic, which was my first gravel race. It was a super muddy but absolutely amazing race!

Lowell Gravel Race

I was prompted twice to join Team Athletic Mentors and did. I am excited to be a part of the group, especially after meeting everyone officially and personally. I hope to continue to develop as a rider, achieve goals, and inspire others to pursue their passion. Team Athletic Mentors has already encouraged me to train harder! I will do my best to contribute and encourage the team I am now a part of and represent.

4th Place Finish

How I Got Into Mountain Biking:

Note: During this time, in 2020, the covid-19 lockdown took place. This stopped several activities I enjoyed because of their restrictions. This made life extremely isolating, difficult, “inactive,” and kind of depressing since everything I used to do and the people I used to be with was stripped away. However, as I have learned, the conclusion of my former life was for a new and good purpose.

I was introduced to mountain biking in July of 2020 during one of the two usual family week-trips to the Upper Peninsula. We met up with a few longtime friends and they invited me to go riding with them on the Point Trail in Copper Harbor. At first, I was a bit nervous because I had only ridden a few trails in the Lower Peninsula, and I knew they had been riding for years. All anxiety altered into exhilaration and a feeling of freedom at the start of the flowy downhill. The trail was decently technical for a “first ride,” but I managed almost every section. I threw any potential fear behind me (I do not remember being afraid once) and dove right into anything thrown at me. We reached the end of the Point Trail (half-way point for the trip), ate, and looked for agates (I am a rock-hunter). We continued our journey back to town. It was mostly uphill going back. Endurance and solid effort were required, but I thoroughly enjoyed the feeling of endurance and proceeded onward. After the ride, I felt on fire (both figuratively, and, for my muscles, literally)! I completed 20 miles that day. We also went riding the next day and, afterward, was encouraged to join MISCA, which I did with much enthusiasm. I was driven from then on, feeling like I had something to strive for; something I could put my passion and competitive nature into.

Biking is more than a sport to me. It significantly changed my lifestyle and mindset for the better. Through cycling, I have met amazing people (some of which I would consider to be good friends) and have had some of the best experiences of my life! It has inspired me to push myself to go beyond my limits to achieve goals. This is not just confined to athletic goals, but also career and personal goals. I was determined then, but I feel all the more determined now. I’m looking forward to an incredible 2022 year!