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Fueling Your Fitness Journey: Join Us Instagram!
We're thrilled to announce the launch of our Instagram page for Fuel Goods, your one-stop destination for top-notch sports and health goods. As we embark on this exciting journey, we invite you to connect with us on social media to stay updated on the latest trends, exclusive offers, and a community dedicated to enhancing your fitness lifestyle.Fuel Goods: Igniting Your Passion for Sports and Health At Fuel Goods, we're passionate about empowering individuals to live a healthier and more active life. Our carefully curated selection of sports and health goods caters to enthusiasts of all levels, from beginners to seasoned athletes. Whether you're into running, yoga, weightlifting, or any other fitness activity, we have the gear and equipment to fuel your passion.Join the Conversation on Instagram Our Instagram page is your go-to hub for engaging content, product highlights, and a community of like-minded individuals. Here's what you can expect when you follow us:1. Product Spotlights:Discover the latest additions to our inventory and learn how these products can elevate your fitness routine.2. Expert Tips and Advice:Stay informed with tips and advice from fitness experts, helping you optimize your workouts and achieve your health goals.3. Exclusive Offers:Be the first to know about special promotions, discounts, and limited-time offers available only to our Facebook community.4. Customer Success Stories:Get inspired by real-life success stories shared by members of the Fuel Goods community, showcasing the positive impact of our products on their fitness journeys.Join us on Instagram: Fuel Goods Instagram PageLet's Connect and Fuel the Passion Together!The launch of our pages mark a significant step in building a vibrant community centered around sports and health enthusiasts. We invite you to join us on this journey, share your experiences, and connect with fellow fitness enthusiasts.Follow Fuel Goods today, and let's ignite the flame of passion for a healthier, more active you.
Learn more6 Must Have Father's Day Gifts for Cyclists
Father’s Day is June 18th and let’s be real – there has got to be something better to get Dad than the popular, yet lethal combination of alcohol and power tools. Seriously, who decided that was a good idea? If you sometimes worry that your dad spends more time with his bike than with you, here are our favorite ideas to help him celebrate his day. 1 The RiderBox Starting at $29 We’re shamelessy putting The RiderBox first, because honestly, what beats a box of riding awesome that is going to keep Dad happy for months. If you want a gift that is going to win Father’s Day for a cycling dad, you just found it. 2 Ballsy Ballwash $20 With all that time spent on a bike seat, help Dad help himself with this invigorating, activated charcoal body wash that features essential oils and plant extracts that will moisturize, clean and leave him smelling fantastic. And, according to Ballsy, will “keep the funk off his junk”. 3 Nigel Handlebar Bag Starting at $120 Okay so, hear me out... your dad needs a bag for Father's Day. But not just any bag, the Nigel Handlebar Bag! It's waterproof, perfect for snacks (and other bike gear, I guess). Plus, it's made right here in our hometown of Asheville, North Carolina. What more could you ask for? 4 Shokz OpenRUN $129.95 We LOVE these headphones. They stay as put as a couch potato in the middle of a Netflix binge and their open-ear design will allow Dad to safely jam while staying fully in tune with the noises of cars and his other surroundings. 5 A New Watrbodl Starting at $13 Yes you read that corretly - Watrbodl. This hilarious brand offers great options like this Super Big Ride bottle that will keep Dad smiling (and hydrated). 6 5x Premium Muc-Off Brush Set $36.99 This kit includes every type of brush Muc-Off make, so Dad can get excited about getting into every nook and cranny on his bike for a smooth, fast ride, while you relax in the sun with a glass of champagne (us ladies need to celebrate too).
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5 Must Have Father’s Day Gifts For Runners
Father’s Day is June 16th and let’s be real – there has got to be something better to get Dad than the popular, yet lethal combination of alcohol and power tools. Seriously, who decided that was a good idea? If your dad is the running kind, here are our favorite ideas to help him celebrate his day. We’re shamelessly putting The RunnerBox first, because honestly, what could be better than a box of running awesome that is going to keep Dad thinking of you all year long. This subscription box ships every other month and if you want a gift that is going to win Father’s Day for a running dad, you just hit the jackpot. Help Dad help himself with this invigorating Oars + Alps soap made with Epsom salt, arnica. It doesn't just clean - it rescues, it pampers, and it leaves him smelling so good, he'll have the whole family lining up for a sniff! Say goodbye to boring showers and hello to a sud-sational experience that'll have Dad feeling like a million bucks. We can't get enough of this horchata flavored protein. Think of it like a manly chai latte that is like a high five for his muscles. We're not doing it justice, but we know dad's going to love it. Loaded with top notch fuel and accessories, this box is will be dad's perfect companion to stay in shape and beat back that dad bod. From protein pretzels and muscle rubs to power-packed cookies and more, this box has your runner dad's name written all over it. You can't go wrong here. Get dad a fuel card that allows him to fill up with the best sports nutrition around so he's always ready for whatever adventure life brings him next. And there you have it, folks! Five absolute game-changers that will make any running dad's Father's Day unforgettable. Whether he's just starting his running journey or he's a seasoned marathoner, these gifts are guaranteed to put a spring in his step and a smile on his face. Remember, it's not just about the miles he runs but the memories he makes along the way. So, go ahead and treat your running hero to something special this Father's Day. Because let's face it, he's earned it. Happy gifting, and may your Father's Day be filled with joy, laughter, and plenty of endorphins!
Learn more10 Gifts to Crank Up The Heat this Valentine's Day
When you're buying a Valentine's Day gift for a runner or rider, the classic box of chocolates just won't do (and will likely go straight to the trash). That's why we're giving you the inside scoop on 10 gifts that will win the day, and your BRF (best runner or rider's) heart. Flavanaturals Flavanol Chocolate $24 for a 10 pack We know we just said no to the box of chocolates. But we're saying YES! to the good-for-you-kind that makes your heart, skin AND tummy love you. BONUS, a new scientific study shows it helps your cognitive side too, erm, do you need any more reasons? The Runner and RiderBox Valentine's Day Box $39 This year we've loaded these special Valentine's Day boxes with our favorite products to make any runner and rider feel pampered and loved. So if you're looking for a one-stop-shop for all your Valentine's needs, this is it. Want to win extra brownie points? Get the gift that keeps on giving all year long with our subscription box: https://fuelgoods.com/pages/the-runnerbox KT Recovery + Wave Pain Relief $34.99 When you want to help your boo recover from their workout but you're also feeling a bit 'buggered' from yours, cue KT Tape's Electromagnetic Therapy to help relieve pain in tissue and joints. It does all the work, while you sit back and take all the compliments. DasyFly My Side and Your Side Pillowcases $13.99 How to say "you mean so much to me" while emphasizing boundaries. Dash Mini Waffle Maker + Kodiak Cakes Power Cakes $19.99 + $5.99 Could there be a better match? This mini waffle maker and Kodiak power cakes make the perfect protein-packed breakfast or afternoon pick-me-up where your loved one will think you've picked up a masters in waffle making overnight. Vooray Trainer Duffel Bag $59.99 Your favorite exercise enthusiast won't run out of room when headed out for a double training day (or maybe a potential sleep over) with this Vooray Trainer Duffel. Plenty of organization and storage for all the snacks, towels, change of clothes (and tooth brush) ;) Rule Breaker Sampler Pack $19.96 Nothing says 'I Love You' like a bag of delicious beans. Ok ok, add some other delicious ingredients to produce these soft baked treats that are so chewy and delicious you'd never know their main ingredient is chickpeas. Dirty Bird Relax Mineral Bath Soak $14.95 A hot bath, some Dirty Bird Bath Soaks, and a glass of wine - you just won all the brownie points Elemnt Rival Multisport Watch $329.99 Want to go next level this Valentine's Day? This new multisport watch created by Wahoo Fitness will deliver your favorite runner, triathlete, cyclist or swimmer a simple, yet powerful, performance advantage without all the confusing stuff. It means you don't need to explain a thing. There you have it. Our top picks to bring the heat this Valentine's Day. Have any other great ideas or landed the perfect gift? Help a fellow athlete out and leave them in the comments below. After all, less time shopping means more time training!
Learn moreAt Home Gym Series Part 6
Plyometric and Explosive Training If you have been following our At Home Gym Series, you would have built a good base of strength in your legs and core and spent some time improving your range of motion, which means you are now ready to take on improving your explosiveness through plyometric and power training. I like to sum up power as force*speed. Building strength through this series means you now have greater force - force is velocity specific and most strength work is too slow to be specific to running or cycling, so now we’re working on producing force fast! The best way to do this is movements that involve jumping. Training for power in cycling and running is a little different, the key difference being that running involves a stretch shortening cycle, where energy is stored in muscles and tendons during the eccentric phase of your stride (the part where your foot hits the ground and you absorb that impact) and then released in the concentric phase, where you press off of the ground. Cycling on the other hand has no stretch shortening cycle because there’s no eccentric load. This means, for running, we’ll focus on developing this stretch shortening cycle, making each stride springier. For cycling, we’ll ignore using the stretch shortening cycle during these movements and instead focus on being explosive during the concentric phase only, using no stored energy. Your browser does not support the video tag. What You Need A plyo-box or sturdy table, 12-30 inches tall A chair Ready!? LET'S GO! The Workout: For all exercises but the Bunny Hops, start with doing 3 sets of 8 repetitions The focus is on being explosive, so if you slow down or are getting tired, end the set early. This is about quality reps more than it is about quantity. For the Bunny Hops, start with 3 sets of 20 seconds. For the Step-ups, do 4 reps on one leg and then 4 reps on the other, per set. Rest a full 2 minutes between sets so you can fully recover for the next set. For Runners Bunny Hops: Starting in a standing position, with feet at their natural width apart, and jump up and down, keeping your legs straight so you’re only using your calf muscles and Achilles tendons. It is important here to minimize ground contact, which means jumping back up as quickly as you can after landing. . Squat Jumps: Start standing with feet shoulder with apart and feet turned slightly out. Squat down and jump up as soon as you reach the bottom of your squat, land and repeat. Depth Jumps: Start standing with feet shoulder width apart and feet turned slightly out. Squat down and jump up as soon as you reach the bottom of your squat,Start standing on a short box of table. Step off with on leg, landing on both feet. Absorb the landing by coming into a high squat and then jump up and forward as quickly as you can.at. For Cyclists Seated Box Jumps: Start seated in a chair, leaning forward slightly so you have weight on your feet and then jump up onto a box, landing on the box as lightly as possible, step down and reset. If you don’t have a box or table to jump onto, just jump as high as you can. Step-Up Jumps: Start with one foot on a short box or table. The proper height box will result in the angle of your upper to lower leg being 90 degrees or less. Step up with the leg on the box as fast as you can so you jump as your leg reaches full extension, land with the same foot and come back down to the starting position Lunge Jumps: Start in a lunge position. Jump up, using mostly the forward leg and land with the opposite foot forward. Other Things to Keep in Mind: Each movement should be done with caution and in control. Do not continue if any discomfort or uncertainty with movements. Alright Runner and RiderBox Fam: Stay Inside. Stay Motivated. Stay Moving. *This article is not a prescription for injury rehabilitation, if you have an injury seek the attention of a physical therapist. Perform these exercises at your own risk.
Learn moreHome Gym Series Part 5
MOBILITY TIME What is mobility? To put it simply, mobility is the ability to move through a joints full range of motion (ROM). In this post we’ll be talking specifically about ankle and hip mobility as they are of particular importance to runners and cyclists (sorry triathletes, but shoulder mobility will have to wait for another post). Poor mobility can manifest itself in range of ailments including knee or back pain. Pain aside, it will also severely limit your performance. When we’re not able to access full ROM it forces us to adopt inefficient movement patterns. The two particular movements we’ll talk about today are dorsiflexion of the ankle and extension of the hip. Dorsiflexion is the ability to rotate your foot towards your shin, while hip extension is the ability to extend our thigh down and back. Impact on running: Poor dorsiflexion limits our ability to absorb shock as the foot travels under us during the stride, sending forces up the chain. Poor ankle mobility also limits our ability to store and release energy in our Achilles and calf muscles, limiting our stride. This lack of mobility usually comes from tight calf muscles. Poor hip extension means that as your leg travels behind you in your stride, you have to rotate your pelvis forward and bend at the low back. You can imagine why that wouldn’t be good. Poor hip extension is often caused by tight hip flexors, which are made even tighter when we’re in a position of hip flexion all day from sitting. Impact on riding: Poor dorsiflexion can cause resistance in your pedal stroke as the foot comes over the top of the crank. If you imagine your foot around 12:00 of the pedal stroke, and your hands in the drops, there is limited space between your femur and torso. Dropping your heel allows more space, it also allows for a tangent vector of force, allowing you to recruit the powerful glute muscles as you pedal from 12:00 to 3:00. On the other hand, if there is not sufficient range of motion in the ankle, coming over the top of the pedal stroke may mean rocking hips or inhibited diaphragmatic breathing. Cycling can also cause a shortening of the hip flexors because of the constant bent-over position. We want to spend time counteracting that to promote a neutral pelvis which can help promote glute recruitment as well as alleviate strain on your hamstrings and back. We’ll also be working a bit on hip external rotation to further improve hip stability, work on tight hip muscles and allow for good knee alignment. Follow this routine before training as a warm up to bring synovial fluid to joints and loosen up tight muscles so we can access the full ROM and improve our performance. What You Need to Get Started Lacrosse ball, baseball or foam roller A table less than hip height, a rail or low ledge Ready!? LET'S GO! The Routine: Leg Swings: Stand in a doorway or next to a chair to use one hand for balance and swing your leg forward and back like a pendulum, keeping the hips neutral. You should feel some tension in your hip flexors as the leg swings back and some tension in the hamstring as it goes forward, approach that tension with each swing but there’s no need to kick up to the sky. Perform 12-15 per leg. Couch Stretch: Place the top of your foot against a couch or on a low ledge and the opposite foot out in front of you, with your ankle below your knee. You can place a padded object or a small pillow beneath the knee on the ground. Tuck your tailbone under you, squeeze the glute of the forward leg and press your hips forward, keeping a tall trunk. If you have especially tight quads, do this stretch with the behind foot on the ground. Spend 2 minutes per side. Ankle Flexion: Rest your calf on a ball of roller and move your calf over the object, looking for tight spots. Rotate your foot side to side and move the leg up and down over the object to actively release tight tissue. Spend 2 minutes per leg. Deep Squat: What we did before we invented chairs. Start standing with feet slightly turned out and squat all the way down so your butt is just off the ground. Keep your heels planted and lean forward for balance. Use your elbows to gently press your knees outward. Hold the position for 1 minute, rocking around a bit to explore the position. Elevated Pigeon: Place the outside of your foot on an elevated surface so your shin is sideways and lean over the shin. You should feel a stretch in your abductors or the side of your glutes. Spent 2 minutes per side. Other Things to Keep in Mind: Take nice deep breaths and respect your bodies’ limits, be patient and stop if you feel any pain. Joint’s are not infinitely mobile, at a certain point, we’ve reached the end of range of motion a joint will allow based on our skeletal structure. Do not continue if there is any discomfort or uncertainty with any movements. Alright Runner and RiderBox Fam: Stay Inside. Stay Motivated. Stay Moving. To see more at home gym workouts check out: https://www.youtube.com/channel/UCt0lKNCoynKKd7_E4Q9T7Tg **This article is not a prescription for injury rehabilitation, if you have an injury seek the attention of a physical therapist. Perform these exercises at your own risk.
Learn moreHome Gym Series Part 4
Unilateral Strength When we run or ride we only use one leg at a time so when we strength train why would we use two? Bilateral training is important in strength development, even for endurance athletes but yes, training with one leg at a time is more specific to running or riding and provides a host of benefits. The benefits include; improved functional strength, reducing muscular imbalances, strengthening stabilizer muscles that improve balance and it works the core as well! It’s also perfect for your home gym where heavy weights aren’t an option, since using one leg instead of two will increase the intensity for the same weight. The following exercises are a good progression once you’ve mastered the exercises from previous posts. What You'll Need? A sturdy table or stool, ideally one that puts your thigh parallel to the ground when one foot is on top. A chair or ottoman A 10-20lb object, a kettlebell or dumbbell The Workout: Start with the some banded glute activation, which will help with balance by firing up your abductors and will ensure glute recruitment in each exercise. IMPORTANT: Because of the high reps, you do not need a weight that is too heavy, the idea is technique and reps with some weight to activate the targeted muscle. Find something that makes the movement relatively easy for first 5 reps, but keep targeted area activated, and challenging towards the 12/20th rep. For each exercise complete the following: 3 sets 12-20 reps 60-120” rest between sets Perform all movements slowly and in control until your targeted muscle is activated, then increase reps. Try to focus on using the three points of contact on your feet at all time. (https://www.fixflatfeet.com/foot-tripod/) Bulgarian Squat (12-20 reps each leg): Start with a weight in front of your chest, but standing about 2 feet in front of a chair or ottoman with your feet hip width apart. Place the top of one foot on the surface of the chair or ottoman. Take a slight forward lean to weight the foot on the ground (make sure to keep the knee behind toes). Descend down and slightly back so the knee doesn’t travel too far in front of the foot on the ground and then press back up to standing. If having the top of your foot on the object hurts your foot or ankle, you can also place your toes on the object. Step Ups with Calf Raise (12-20 reps each leg): Start with some sort of weight between your palms, in front of your chest. Place one foot on top of a stool, step or table, with the other foot on the ground in line with your hip. Press through the foot on the stool or table and press up until that leg is fully extended (but don’t lock out). Once extended, lift your heel off the surface to add a calf strength component to the movement and then slowly reverse back down. As a note, do not press off the ground; use only the elevated leg to execute the movement. Single Leg RDL (12-20 reps each leg): Start with feet hip width apart, holding your weight in one or with both hands. Take a slight bend in the knees and bring one leg back and the torso forward, keeping them in line with one another. Pivot forward until you begin to feel a slight stretch in the hamstring of the standing leg and then pivot back to the standing position. Keep a neutral spine and forward-facing hips. Finally, don’t crane your neck to look forward as you move through the range of motion. Other Things to Keep in Mind: Each movement should be done slowly to maintain control and increase time under load. If these movements are new to you, we highly recommend beginning with body-weight ONLY and then progressing to weight SLOWLY. Do not continue if any discomfort or uncertainty with movements. Alright Runner and RiderBox Fam: Stay Inside. Stay Motivated. Stay Moving. **This article is not a prescription for injury rehabilitation, if you have an injury seek the attention of a physical therapist. Perform these exercises at your own risk.
Learn moreHome Gym Series Part 3
Exercise Your CORE! Think of the core as not just your abdominal muscles but the whole mid section of your body, including the hips and back. By strengthening these muscles you can achieve greater stability through the pelvis and trunk when running and riding, which translates to better efficiency and more speed. Having a weak core when running and riding is like trying to shoot a canon from a canoe, where every stride or pedal stroke just rocks the hips and torso because there’s no stability to brace against. Not to mention, strengthening your core can help alleviate dreaded back pain and help guard against injury. What You'll Need: A yoga mat or a soft surface like carpet or some grass If you want a challenge, a heavy item to hold in your hands during the Russian Twists (2-15 lbs) The Workout: Perform the first exercise for 30 seconds, rest for 30 seconds and then move to the next exercise and repeat. Start by going through the full circuit twice to make a 10-minute session. Once that feels easy, do 40 seconds on and 20 seconds off for each exercise. Increase to 3 sets of 40 seconds on and 20 seconds off. The Exercises Plank: ‘bows and toes, that means start on your elbows and toes, feet hip width apart and elbows directly below your shoulders. Engage your core and squeeze your glutes and hold this position while keeping your body in a straight line from ankles to shoulders. Direct your gaze about a foot in front of you. Also, remember to breathe. Reverse Plank: Just like the traditional plank, but eyes to the skies. Start with your elbows beneath your shoulders and your heels on the ground; straighten your body and hold. Side Plank (alternate sides): Start on one elbow and the side of one foot, with the other foot stacked on top, so you’re facing sideways and your body is in a straight line, then hold. Make sure your elbow is beneath your shoulder and your butt is in line with the rest of your body, vertically and horizontally. To add a little extra challenge to this, raise your knee up and down like you’re running or pedaling with one leg. Russian Twist: Start on your butt. Lift your legs up to 45 degrees, taking a slight bend in your knees, and bring your torso to the same angle (making a V shape with your body). Either hold an object between your hands, usually a medicine ball, or simply press your hands together and rotate them from one side to the other, rotating your torso with them. Bird Dogs: Start on your knees and hands, with a flat back and a neutral pelvis. Raise your opposite hand and foot and extend each away from your body to be in line with your torso, hold for a moment, keeping your hips and torso neutral and then switch sides. Other Things to Keep in Mind Each movement should be done slowly to maintain control and to allow your core to activate to its full potential. Alright Runner and RiderBox Fam: Stay Inside. Stay Motivated. Stay Moving. **This article is not a prescription for injury rehabilitation, if you have an injury seek the attention of a physical therapist. Perform these exercises at your own risk.
Learn moreHome Gym Series Part 2
It's Leg Day Y'all For part II of our home gym series we’ll be discussing 3 basic lower body exercises that will help strengthen important running and riding muscles: the quads, hamstrings, glutes and calves. These exercises can be done anywhere from your own home to a quiet park. Why Strength Train for an Endurance Event? If you’re training for a race or just want to be faster and think ‘strength’ training makes you too ‘buff’- don’t worry, the goal here is not to make you bigger, just stronger. The benefits of strength training for endurance athletes is that it can help reduce the risk of injuries, improve running economy and may even make you outright faster by increasing your ability to produce force, which in turn, increases stride length and frequency. Don’t believe me? Ask Meb Keflezighi, who set an all time PR and won the Boston Marathon after working with a trainer to include lifting in his training*. Strength training for cyclists could not be more important to add into your weekly routine. Lifting weights can increase bone strength (particularly important for this low-impact sport), increase endurance and power while reducing the risk of injuries dramatically. What You Need to Get Started A 10-30lb dumbbell or kettlebell, or if you don’t have this, an object of similar weight that you can hold in your hands (pots, pans, crockpot). For the deadlift and calf raises, something with a handle is ideal. Also, if you’re new to strength training, these movements are great as bodyweight exercises too. IMPORTANT: Because of the high reps, you do not need a weight that is too heavy, the idea is technique and reps with some weight to activate the targeted muscle. Find something that makes the movement relatively easy for first 5 reps, but keep targeted area activated, and challenging towards the 15/20th rep. Ready!? LET'S GO! The Workout: For each exercise complete the following: 3-4 sets 15-20 reps 60-120” rest between sets Perform all movements slowly and in control until your form is perfect and then increase speed. Try to focus on using the three points of contact on your feet at all time. (https://www.fixflatfeet.com/foot-tripod/) Goblet Squat (15-20 reps each leg): Start by holding your weight in front of your chest, position your feet about shoulder width apart, with toes very slightly turned out, and then sink down, using the weight in your hands to counterbalance your hips and then press up through your feet and extend your hips at the top. A good goal for range of motion is to have your femurs (thighs) parallel to the ground at the bottom of the movement. Also, make sure the knees track straight and aren’t caving in or out. Romanian Deadlift (15-20 reps each leg): Start with feet shoulder width apart, and your weight held in front of you with both hands. Take a slight bend in the knees and then hinge at the hips, ending the range of motion when your hands are somewhere between just below the knee and mid shin OR when your hamstrings begin to feel a really tight stretch. Come back up by extending the hips. Be sure to maintain a neutral spine through the entire range of motion (don’t let your shoulders cave in or back bend in any way). Calf Raises (10 reps each leg, 20 total): Start by standing on a step with the balls of your feet hip width apart, one hand on a weight and one hand on a banister or wall for balance, drop your heels towards the ground and then raise them back up. Emphasize full range of motion and pause for a second at the bottom and top of the movement. Also, keep the knees locked to keep the load on the calves. Other Things to Keep in Mind: Each movement should be done slowly to maintain control and increase time under load. If these movements are new to you, we highly recommend beginning with body-weight ONLY and then progressing to weight SLOWLY. Do not continue if any discomfort or uncertainty with movements. Alright Runner and RiderBox Fam: Stay Inside. Stay Motivated. Stay Moving. * https://www.mensjournal.com/sports/money-lift-how-top-flight-trainer-discovered-most-important-exercise-every-athlete/ **This article is not a prescription for injury rehabilitation, if you have an injury seek the attention of a physical therapist. Perform these exercises at your own risk.
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