These #MetabolicMonday run meetups are designed to help log #MaintenanceMiles at lower heart rate zone (and social!) running paces that help to develop your ability to improve your #FatMax and #MetabolicEfficiency by burning more fat for fuel!
Join us every Monday at 5:30pm at the LSF-IC front steps as we prepare for summer and fall running events like the Chicago Half Marathon, Chicago Marathon, and NYC Marathon!
✶ PLAN. #ResultsStartHereBonus! We all know that following a structured training plan help you #TrainSmarter and see real results! #ResultsStartHere when you use our structured training plans to track your weekly “training stress” (link your TrainingPeaks.com account to 4 Star Coach Chris coach here). As added motivation, be one of the first 10 athletes to complete 10 #MetabolicAthlete #MaintenanceMonday runs downtown with us to earn bonus team “swag” prizes! Simply download the www.TeamReach.com phone app and join via group code “4Star” to RSVP and check in each week to log those runs and earn your prizes!
✶ TEST. #MetabolicAthlete Bonus! Participants receive special team “member” discounts on metabolic testing to help you train smarter with a focus on learning about your unique fat vs. carb metabolism and #MetabolicEfficiency. Receive up to $100 in metabolic testing discounts as $50 off each #VO2 and #RMR test options – or schedule a full #FatMax or #Metabolic360 test (VO2+RMR) bundle for a discounted rate of only $360 with Coach Chris Navin from #MetabolicAthlete at www.MetabolicRunner.com
✶ LEARN. #MyZoneMotivation Bonus! Train with a MyZone heart rate monitor for added motivation to track your weekly and monthly effort via the MyZone Effort Point System (MEPS)! Don’t have a MyZone heart rate monitor yet? Get $50 off a MyZone strap and join our 4Star Endurance Facility ID (4SUS001) to participate in these fun monthly #EffortRewarded challenges to log at least 1,300 “MEPS” each month!
✶ INSPIRE. #RunProud to stay motivated! SUPPORT CHARITY. EARN PRIZES. GET FREE TRAINING SUPPORT. … AND RECEIVE RACE ENTRIES TO SOLD OUT EVENTS!!! Donate to, or join our 4Star Endurance Team to train with TEAM TO END AIDS (T2) and fundraise to receive FREE race entries and FREE certified coach-led training programs valued at over $1,000 to popular sold out events including the Chicago Marathon, NYC Marathon, Chicago Triathlon, and Chicago Half Marathon! DONATE OR JOIN – https://action.aidschicago.org/team/395356 T2EA INFO: www.t2ea.org
CALENDAR OF 4STAR ENDURANCE CLASSES, PROGRAMS & EVENTS:
Check out our new calendar of special events, training programs, and more!
Want to join a program or have questions? Check specific calendar event details for signup options, or simply email us to request a FREE FIRST-TIMER DROP IN class (up to $50 value) by contacting us!
TIP: Add the google calendar above to your own calendar via the “+GOOGLE CALENDAR” link for the quickest way to find news & info on upcoming programs, workouts and more!
NOTE: some events and programs are free, while some require advance signup through training programs and partners. Consider joining our LANDSHARK TRI program or TEAM TO END AIDS (T2) CHICAGO TRIATHLON charity partner training program full access to be able to RSVP (via the TeamReach.com phone app) to most of our in-person swim, bike, and run workouts – or join our 4 STAR CLUB (TrainingPeaks club) as our most popular option for access to all our training plans and virtual programs!
Indoor cycling classes!
Get your VO2 Max Tested to update your heart rate zones & GARMIN for real-time fat vs. carb metabolism!
Indoor BIKE + RUN brick training!
Private pool lessons available!
Indoor Triathlon training and racing!
Reigning Leon’s Tri Club champions!
Private and Group Pool Lessons
Join the 4 STAR CLUB for training plans!
Get ready for an indoor or outdoor triathlon with us!
Join the Lakeshore Landsharks!
Group Swim Classes include underwater video taping!
Group Swim Training available too!
TEAM TO END AIDS (T2)
Ironman Wisconsin Tri Club Champions!
Supporting USA Cycling Club of the year!
Leon’s Tri Men’s Club Champions!
Leon’s Tri Womens Club Champions!
Open Water Swimming
Chicago IronMonsters IRONMAN TRI CLUB
Learn to Love and Have Fun with Swimming!
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Beginner-friendly!
Underwater video analysis – both outdoors and indoors
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IRONMAN WISCONSIN Tri Club CHAMPIONS!!!
Saturday Morning Triathlon Skills Clinics!
Support a great charity like TEAM TO END AIDS (T2)!
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Supporting a wide range of triathlon clubs and charities!
Club meetups and family cheer squads at IRONMAN events!
Join our official IRONMAN TRI CLUB community!
Fun with friends!
Help us sweep the podium at the DIVVY supersprint tri!
Looking for a private swim lesson or group swim training in downtown Chicago with some of the areas most experienced triathlon and swimming coaches? Look no further!
PRIVATE SWIM LESSONS
We offer private lessons in downtown Chicago at our health club partners, in private pools or condo buildings, and even in open water at Ohio Street Beach!
Sign up for private 1-on-1 lessons, regardless of age or ability level.
Don’t have time to commit to multiple sessions? Schedule a one-time Comprehensive 90-minute session, including: 360-degree video analysis + swim performance assessment + customized 1-month workout training plan included! Recommended one-time or as a “monthly check-in”.
90-minute comprehensive swim stroke analysis & stroke correction session including video analysis and Critical Swim Speed (CSS) assessment by completing either a 100, 200, and/or 400 yard time trial.
Receive dryland technique instructions and drills, as well as a digital video file including detailed feedback, workouts, drills, and exercises to improve your swim stroke.
Includes a customized training plan and 30-minute follow up virtual consultation after 2 weeks. Review progress and adjust any custom-tailored training plan up to IRONMAN distance!
Sign up for any of our group programs below. Sign up for a single swim program or join our TRI312 triathlon training program which provides options including our new full “unlimited” package to have access to all of our swim and endurance sports programs.
Sign up for TRI312 TRIATHLON TRAINING for additional team support if you’re a triathlete training towards our most popular local events including the CHICAGO TRIATHLON – and explore our new 4 STAR COMPLETE PLUS training plan option via TriDot Triathlon Training for additional support if you’re training towards any 70.3 or 140.6 mile IRONMAN events!
LEVEL 1: ADULT LEARN TO SWIM (ALTS) Learn to breathe, float, and swim up to 100yds http://alts.eventbrite.com
LEVEL 2: SWIM TECHNIQUE Complete drills & use video analysis to develop SPEED and ENDURANCE (all ability levels) http://swim.eventbrite.com
LEVEL 3: TRI CLUB SWIM Higher Yardage “Masters Swim Club” workouts for local triathlon clubs and communities http://triclubswim.eventbrite.com
TRIATHLON TRAINING Full triathlon training package option featuring access to ALL CLASSES (our unlimited swim class option) http://4starendurance.com/tri312
You’ll find all swim programs and services by 4 STAR ENDURANCE at LAKESHORE SPORT & FITNESS (LSF) ILLINOIS CENTER under our new SKYLINE SWIMbrand! Our community for swimmers is focused on helping you develop in the pool so that you can build the skills, endurance, fitness, and confidence for OPEN WATER swimming… with the ultimate goal of swimming the length of the CHICAGO SKYLINE with confidence at OHIO STREET BEACH – all the way from NAVY PIER to the HANCOCK TOWER!
All of our programs are powered by 4 STAR ENDURANCE and feature coaches from TRI312, TRIDOT, USAT TRIATHLON, USA SWIMMING, and more. Our coaches are available available across Chicagoland – including our downtown home base at LAKESHORE SPORT & FITNESS (LSF)., the LAKESHORE EAST neighborhood, and the CHICAGO LAKEFRONT!
Private Pool LessonsOpen Water Skills ClinicsGroup Swim Training available too!Private open water swim lessonsUnderwater video analysis – both outdoors and indoorsGet ready for an indoor or outdoor triathlon with us!
Our Skyline Swim endurance sports and swim coaches have a full spectrum of experience including teaching children as young as 6 months old, up to adults aged 70+ years young! We feature some of Chicago’s most experienced and certified coaches with background including Adult Learn to Swim (ALTS) if you are just beginning to learn to swim, U.S. Masters Swimming, USA Swimming, and TriDot Pool School Certified Instructors.
Focusing on developing recreational swimmers and experienced endurance athletes alike, our coaches include some of the leading local industry experts with some of the most experience you’ll find anywhere. Led by Head Coach Chris Navin, a veteran with over 20+ years of Chicago Triathlon open water swimming experience, some of our coaches have over 20+ IRONMAN finishes and TeamUSA qualifications! Our tea of coaches have also helped over 100+ athletes complete IRONMAN races, qualify for TeamUSA, and even complete 10km marathon swims. Our swimmers and triathletes have won the overall titles at the USA Triathlon (USAT) Club National Championship, IRONMAN Tri Club championships, and even an ITU World Championship!
Swim360 Video Analysis Assessment
Private 1-on-1 swim lessons area available in 50-minute session, but we also offer our ultimate Swim360 “mini bootcamp” for triathletes and open water swimmers. The Swim360 assessment includes up to 2 hours in one session with an expert coach, conducting swimming time trials, video analysis, dryland technique correction, video review, and a custom-tailored training plan…. all in one appointment!
We also leverage video analysis in both our GROUP and PRIVATE lessons (as needed) but additionally offer this new ultimate “Swim360” video analysis package to help time-crunched athletes get the most value in one big appointment. Analyze your swim stroke from every angle, including above and below water… with 360-degrees of freedom and expert coaching! Visit our Swim360 page and contact us to learn more!
Get your swim stroke analyzed with 360-degree video to see yourself from every angle with our Swim360 package!
We also offer Swim360 video analysis sessions featuring some of the highest quality underwater video analysis in Chicago, designed to help you quickly improve your swim stroke to swim faster and more efficiently!
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HOW TO SCHEDULE A LESSON
Please contact COACH@4STARENDURANCE.COM to coordinate a time & location with a specific coach for your lessons. Tell us a little about yourself too – are you a beginner who wants to learn to breathe and float, or a more advanced athlete training towards a triathlon or Iron-distance event perhaps?
FYI – If you’re not usure where to start, you can even request a free drop-in to participate or visit one of our group classes with an option to receive a complimentary swim assessment – simply use code “freeswim” at swim.eventbrite.com!
Once you’re ready for your lesson, simply submit payment via the links below – or click below to schedule automatically with a specific coach:
FAQ ABOUT “CLUB MEMBER RATES”: Non-members can schedule lessons both outdoors and indoors with us (e.g. you don’t have to be a member of Lakeshore Sport & Fitness to schedule a pool lesson there). To select the MEMBER RATE pricing you must simply be a member of any 4 STAR ENDURANCE program, sponsored club, partner facility (like Lakeshore Sport & Fitness), or affiliated charity organization (like Team To End AIDS). Submit payment via the links above or QR code below for a direct phone payment link:.
DIRECT PAYMENT LINKS
NOTE: Use the direct payment links below or visit www.4starendurance.com/pay to submit any payment amount via Zelle, PayPal, or Credit Card. To pay via credit card, simply click on the ICON of your credit card below instead of the “PAY WITH PAYPAL” button bellow!
50min Swim Lessons (GENERAL PUBLIC)
Swim lesson payment link for GENERAL PUBLIC. Lower rates are available for packages and we offer discounts up to 20% off for club members, program participants, and up to 50% off for industry partners (coaches with current certifications seeking mentorship).
$150.00
See below for additional payment links & rates. Please note that payments can also be submitted for any amounts using Zelle (to help us avoid credit card fees!), PayPal, or Credit Card at www.4starendurance.com/pay
Join our latest offering from 4 STAR ENDURANCE: HIGH PERFORMANCE CYCLING (HPC)! This is a completely new format of interval based endurance cycling class utilizing both POWER and HEART RATE based training metrics in one class! These classes will offer the ability to customize training to your true metabolism leveraging our latest “Metabolic360” VO2 Max and RMR testing via Metabolic Athlete (MetabolicRunner.com) combined with a centralized heart rate monitoring system featuring the first optical PPG + ECG heart rate monitor… the MyZone Switch!
Learn more and sign up today to experience our new and improved High Performance Cycling (HPC) classes featuring MyZone! This new class is available exclusively in downtown Chicago at the Lakeshore Sport & Fitness (LSF) Illinois Center indoor cycling studio – so you don’t need to bring your own bike to enjoy these classes, but you can bring any SPD or LOOK compatible indoor cycling shoes!
Sign up as a stand alone class via the link below, or included as part of our CHICAGO TRIATHLON summer triathlon training program available via the LANDSHARK TRIATHLON CLUB (runsignup.com/landshark) or for free as part of our official charity partner TEAM TO END AIDS (T2) at www.t2ea.org!
Classes will be led by COACH CHRIS NAVIN (4starendurance.com/coach-chris) who is an 11-time TeamUSA qualifier and head coach at 4 STAR ENDURANCE, including coach to an ITU age group WORLD CHAMPION, 5-time CHICAGO TRIATHLON champion, IRONMAN WISCONSIN tri club champions, and the USA TRIATHLON (USAT) CLUB NATIONAL CHAMPIONS!
NEW – Korr Medical CardioCoach VO2 Max and Metabolic Efficiency “FatMax” testing now available in Chicago!
Precision Matters. Does your heart rate monitor or smart watch reflect your true metabolism? Now you can dial in lab-grade precision of your unique fat vs. carb metabolism just like a professional athlete, and see it in real-time on your cell phone or Garmin watch with the newly updated Korr Medical CardioCoach app!
By completing a Metabolic Test with 4 Star Endurance, you can now get your unique Fat vs. Carb metabolic profile loaded directly on your Phone and your Garmin watch for greater precision with heart rate based training. Improving your endurance sports performance through precision and train like a professional athlete!
NOTE: To ensure accuracy of your carb vs. fat metabolic profile, you’ll first need to complete a “long VO2” test, also known as a Metabolic Efficiency Point (MEP) or “FatMax” test. This is a specific type of “metabolic economy” VO2 test, that we typically conduct as a second tier “level 2” test after you’ve already set up your heart rate training zones by doing a baseline VO2 Max Test. While a standard “VO2 MAX” test result can be imported into the CardioCoach app, the accuracy of fat vs. carb metabolism at specific heart rates during long endurance events requires testing after a longer 6-12 hour fasting period where you ride or run for several minutes at each effort level (rather than a 2-3hr fast and 1-minute steps more typical of standard VO2 Max tests). While you can definitely use a well-administered VO2 Max test’s carb vs. fat metabolic profile as a starting point, just know the “FatMax” accuracy may not be precise enough to accurately plan fueling for events such as marathons and Iron-distance triathlons with precision unless you conduct a true MEP “FatMax” test..
Once you’ve received your metabolic test from us with a Korr CardioCoach PIN number, you can download the “CardioCoach” App on your Phone (Android or iOS), or the “CardioCoach Workout” App on your Garmin to import your test results!
CardioCoach Phone App
“CardioCoach” App – install this app on any iOS or Android device and simply click on the three bar “menu” icon and select TEST RESULTS, then click on the green IMPORT button where you’ll input your EMAIL and PIN number. Then select WORKOUT or START WORKOUT, pick a workout type, start the workout, and click on the FUEL toggle to see your live data!
CardioCoach APP and DATA FIELD for Garmin Devices!
NEW! Get your metabolic profile and live fat vs. carb metabolism on your Garmin watch!
“CardioCoach Workout” App (Garmin) The Korr Medical CardioCoach app is also now available on Garmin devices! If you’re not familiar with how to install apps on your Garmin, follow the instructions from Garmin Support Forums below. Note that you’ll need to install the “CardioCoach Workout” app or “CardioCoach | Fat & Carbs” data field first, and then enter your email and PIN number in the application or data field’s “SETTINGS” area to import your profile from your most recent CardioCoach metabolic test. We recommend using the DATA FIELD and adding it to each of your Garmin’s ACTIVITY PROFILES as a single page data field to ensure you’ll see your Fat vs. Carb data both LIVE and broken down after every workout in your Garmin Connect account! Get the data field via the link below and watch this video: https://apps.garmin.com/en-US/apps/4690eb34-20d9-481a-909c-c60cca58bcd2
STEP 2 – Sync your watch to ensure the app and/or data field is fully installed (Tip: on most newer Garmin watches, hold top left button for a couple seconds, then scroll down to select “SYNC”)
STEP 3 – Go to the data field or application’s SETTINGS and input your EMAIL and PIN number. You can ignore the other settings for now, unless you want to copy these below:
Can’t find this? To find this via the Garmin “ConnectIQ” phone app… … go to “My Device” -> “My Data Fields” -> “CardioCoach | Carbs & Fat” -> “Settings“ OR … go to “My Device” -> “My Device Apps” -> “CardioCoach Workout” -> “Settings”
or, via the Garmin “CONNECT” phone app… … go to MENU -> “DEVICES” (select your device) -> “Activities, Apps & More” -> “Data Fields“-> “CardioCoach | Carbs & Fat” -> “Settings“ OR … go to MENU -> “DEVICES” (select your device) -> “Activities, Apps & More” -> “Activities & Apps“-> “CardioCoachWorkout” -> “Settings“
STEP 4 – Ready to try it? From the main screen of your watch, click START button on your watch, then scroll down to select the “CardioCoachWorkout” app (instead of selecting a sport mode like Running or Cycling)!
STEP 5 – Click “START” and then “START” again to start your workout (or scroll and play around with the settings first if you want to select a sport type, interval workout type, etc. before you click on start)!
STEP 6 – Click DOWN button (button left button on your watch) to see your live Fat vs. Carb data. Complete your workout and then save your workout to see your detailed summary data and graphs in the Garmin Connect phone app or website!
Detailed graphs provided whenever you run a WORKOUT via the CARDIOCOACH app on a Garmin watch!
You’ll also get the summary stats of Fat vs. Carb as well as an estimate of future calories (EPOC)!
NOTE: Other Garmin ConnectIQ apps can be manually adjusted with your metabolic profile so that you can record fat vs. carb data without using the CardioCoach App. Below are a list of apps & data fields we found that you can try, but note that features may change over time:
Garmin ConnectIQ Apps & Data Fields
Images from “FatBurner” Garmin ConnectIQ app
FatBurner (Data Field) (this is not a full app, but rather a “DATA FIELD” that works on both Garmin watches and bike computers – see their instructions for how to set up. Note that you’ll need to manually enter your raw data from VO2 test report for this to work. For help, please schedule a 1on1 consultation with us or sign up for Private Coaching for additional assistance. Setting this up for you is included for free with any “MEP” test or private coaching package and will enable your Garmin to show this type of data in all your future workouts with precision dialed in to your unique metabolism so that you can more accurately plan fueling needs for long distance events like marathons and iron distance triathlons:
This is what you’ll see in your Garmin activities – Fat vs. Carb breakdowns based on your metabolism! NOTE: Images from “FatBurner” Garmin ConnectIQ app
What makes our blood lactate testing unique? We focus on education & teaching you how to learn to use the data in everyday training!
“We help the average Joe, learn how to train like a pro!”
We specialize in not just delivering a standard lab test – we tailor testing protocols to YOU and your unique training modality (e.g. swim/bike/run/row) and your GOALS. Whether you’re focused on general health & wellness, or if you are a performance-oriented cyclist, runner, triathlete, or rower – you’ll receive our comprehensive reports, and a FULL COACHING CONSULTATION on how to actually make the dataactionable with your sport-specific apps and technology (Garmin, Apple etc.) for everyday use… always included with every test!
Purchase & Book a Metabolic Athlete™ LACTATE-360 test which includes a complete 360-degree review of your health, nutrition & performance including BODY COMPOSITION, BLOOD LACTATE, RESTING METABOLIC RATE (RMR), and VO2 MAX for ultimate metabolic assessment! BOOK LACTATE-360 HERE
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LACTATE-VO2
Purchase a single Metabolic Athlete™ LACTATE-VO2 test which includes a BLOOD LACTATE assessment with VO2 test data for the ultimate metabolic assessment of both blood lactate and fat vs. carb combustion. BOOK LACTATE-VO2 HERE
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LACTATE ONLY& RE-TESTING
While we generally recommend starting with a VO2 Max or LACTATE+VO2 test for a more comprehensive initial test and overall testing experience, if you have performed a lactate test before and simply need a single sport Rowing, Cycling, or Running specific assessment, book a LACTATE ONLY appointment or LACTATE RETEST (for club members). Protocols can be coordinated in advance via email, so please contact us in advance to coordinate and ensure proper test preparation. BOOK LACTATE ONLY HERE
GETTING STARTED
Questions about testing??? If this is your first time testing, or you have questions about test options, protocols, or more, don’t worry, we’re here to help! Schedule an online Zoom consult with Coach Chris!
WHAT IS LACTATE TESTING?
The term “Lactate Testing” generally means testing your Blood Lactate concentration at various levels of increasing effort to help determine your lactate threshold, training zones, and benchmark your overall fitness for various types of sports including ROWING, RUNNING, and CYCLING, among others. This is often regarded as the “gold standard” to assess your Lactate Threshold (LT) – the crucial effort level where your body no longer can sustain the effort level and performance begins to decline.
“Lactate Threshold” (LT) is often used interchangeably with “Anaerobic Threshold” (AT) and both can be accurately assessed through either Lactate (blood) or VO2 Max (breath) testing. At 4 STAR ENDURANCE, we actually combine the two methods utilizing equipment like the CardioCoach PRO metabolic cart to provide the most accurate and complete fitness assessment – taking both “direct” blood lactate measurements simultaneously alongside your “indirect” calorimetry (VO2) for a complete view into both the “input” and “output” of your metabolic engine!
An example of a typical lactate test.
SCHEDULE A CONSULT
There are a wide variety of testing protocols, modalities, and purposes behind lactate testing. If you are confused or unsure about whether Lactate, VO2, Lactate+VO2, or some other kind of testing is right for you, simply schedule a consult with us today and we’ll help talk you through options and get you scheduled for the right test for you!
Learn from a 10+ time TeamUSA Qualifier and certified coach!
WHAT WE RECOMMEND
We generally recommend starting with VO2 Max testing first since it’s an easier to administer and more educational experience for your first metabolic test. However, if you are considering Lactate Testing, we recommend doing LACTATE+VO2 testing together since it provides the best picture of how your body can oxidize and metabolize lactate, carbs, and fat – providing a higher level of combined accuracy when done together. That said, we still offer testing each independently as well. If you have questions about what type of testing is right for you, please contact us to review options, as we offer a wide variety of testing services, including:
SIGN UP TODAY! You can now view available time slots, pay, and schedule your appointment at all once directly online at calendly.com/metabolicathlete or if you prefer to purchase a package or bundle, follow the two-step process below:
Step 1 – Pay online via the following links below to secure your testing service(s). Note that payment must be made in advance to secure and confirm an appointment booking.
Step 2 – View available time slots and schedule your appointment using the “PRE-PAID” option at calendly.com/metabolicathlete
BLOOD LACTATE TESTING SERVICE – PAYMENT OPTIONS:
Metabolic Athlete™ LACTATE w/ VO2 + CONSULT
Purchase a single Metabolic Athlete™ BLOOD LACTATE w/ VO2 test – includes immediate LT + VO2 test results on CardioCoach phone app + comprehensive consultation of all results.
$400.00
TESTING PROTOCOLS (ROWING EXAMPLE)
We utilize a wide variety of testing protocols, and can tailor to an athlete or coach’s specific needs. We recommend completing a recent 2000m time trial effort to baseline your “2k” fitness before booking a metabolic test, in order to set accurate targets for your fitness level. For rowing, here are a few common, standard protocols as examples:
LACTATE or LACTATE+VO2: 4x 6min @ 2-3min rest: 65-70-75-80% of 2k Power or Pace @ 20-30spm or 5x 5min @ 2-3min rest or 5x 4min @ 2min rest or 7x 4min @ 1min rest (Rowing Australia Protocol)
Get your MetabolicAthlete RMR and VO2 test results on your phone with CUSTOM TAILORED heart rate zones and real-time fat + carb calorie burn calculated based on your TRUE metabolism using CARDIOCOACH!
Metabolic Athlete™ Testing It’s not just about the test data… …it’s about learning how to use it!
When it comes to metabolic testing, it’s not just about getting accurate data… it’s about getting actionable data. A good metabolic specialist can administer an accurate test, but a great metabolic specialist can help you combine accurate data with additional experience and the right technology to know how to turn that test data into an actionable tool that will help you perform your best.
So when we say “it’s not just about the test”… we truly mean it! It’s really all about the consultation and review of your personalized metabolic data – combining the highest quality consultation with the highest quality actionable reports. That’s why we created the MetabolicAthlete™ testing services and training programs!
We are in the process of pioneering and launching a new suite of metabolic testing services, including our own custom-developed tests and reports tailored specifically for heart-rate based fitness training and endurance athletes – including our new MetabolicMarathoner™ and MetabolicAthlete™ tests. We are currently partnered to provide testing at multiple training centers across the Chicagoland area, as well as “at home” testing thanks to our use of two new industry-leading mobile metabolic lab carts that have just been released in just the past 2 years!
Coach Chris specializes in metabolic testing for our primary athlete base of cyclists, runners, and triathletes who compete in events all the way up to iron and ultra distance. As one of the only USAT Level 2 Certified Coaches who is also a Metabolic Efficiency Training Specialist (METS-I FCP) that has completed over 1,000 metabolic tests over 10+ years, Coach Chris combines his unique lab experience with an extensive real-world racing experience (100 triathlons, 30+ marathons and 20+ Ironman races) to provide world-class training consultations with every test. Our goal is to not only provide you with good lab data, but also help you custom-tailor all of your fitness apps and devices including MyZone, Garmin, TrainingPeaks, and the free CardioCoach app that let’s you can see your real time fat & carb metabolism using your MetabolicAthlete™ test results!
Limited availability is now available for scheduling online – but additional testing days, times, and locations may be available – including “at home” testing for an additional fee (+$100 per 25 miles within the Chicago area). To book a metabolic test, please contact us at coach@metabolicathlete.com orschedule a consult to discuss any special requests.
RESEARCH STUDIES, PARTNERS & PROJECTS
We frequently partner with organizations to provide metabolic testing services, research projects, corporate wellness programs, and product testing. We also host “Metabolic Roadshows” and “Metabolic Athlete Testing Week” festivals and events at partner training facilities and retail locations across the Chicagoland area for small public and private groups to promote health, wellness, and team-building, as well as to drive membership, boost retention, and simply to have fun with sports science!
If you would like to partner with us on special events, to offer testing to large groups, or as part of special events or programs please contact us at coach@metabolicathlete.com
Getting ready for a metabolic test? Learn more about testing options at www.4starendurance.com/vo2max (if you have not done so already), and then please note the following Test Preparation instructions when scheduling a metabolic test with us – which includes both VO2, RMR, Metabolic Efficiency Point (MEP), and more!
In order to get the most accurate results, it is important to follow these standard METABOLIC TEST PREP instructions:
FASTING – You should be fasted by avoiding eating or consuming any calories for 4 hours before any RMR or VO2 test. For Metabolic Efficiency Point (MEP) testing, please fast for a full 12 hours.
MEDICATIONS ARE OK – Continue to take any medications as directed.
BE WELL RESTED – Avoid high intensity exercising 24 hours prior to your test.
NO CAFFEINE OR STIMULANTS – If possible, avoid the use of stimulants such as smoking or caffeine for 6 hours prior to testing.
WORKOUT GEAR – Bring or wear comfortable workout attire to your appointment, including running shoes for treadmill testing and/or any cycling gear for bike testing.
SNACK – Consider bringing a snack for after your test. You might be hungry from fasting and you’re more than welcome to snack during your post-test consultation!
SHOWERS AVAILABLE – Consider bringing any change of clothes for after your test. Locker rooms and showering facilities will be available at most of our testing location (please inquire at the front desk about use of secure lockers as some locations may require you to bring your own lock).
PARQ – Consult with your physician to ensure you are cleared for any physical activity if conducting an active metabolic rate (AMR) test. We will conduct a pre-test interview and Physical Activity Readiness Questionnaire (PARQ) onsite prior to testing in order to ensure that you are ready, and that we adapt any testing protocols regardless of age, physical limitations, and fitness level. And yes, anyone can have metabolic testing adapted for any limitations in mobility or fitness level… even if that means just walking for 5 minutes! For a preview of possible questions, we always welcome and recommend reviewing or completing a detailed PARQ should you have any questions or concerns, such as this one found at http://eparmedx.com/
REVIEW TESTING PROTOCOL – For active testing, we use a wide variety of exercises testing protocols that can be adapted to your individual needs, including adapted BRUCE, BALKE, and similar protocols for our Graded Exercise Testing (GXT). If you are not familiar with testing protocols, feel free to review this guide from the AMERICAN COUNCIL ON EXERCISE (ACE) and feel free to contact us if you have any questions or concerns.
MASK UP – Follow local COVID guidelines as these may change from time to time. For the city of Chicago, this may require MASKS TO BE WORN INDOORS at all times regardless of vaccination status. Depending on city guidelines, please bring a mask to wear before and after testing. Learn more and check for updates to this policy at https://www.chicago.gov/covid
ARRIVE EARLY – please arrive about 15 minutes early to ensure you have time to check in at the front desk (photo ID may be required to check in) and take a seat in the “member lounge” area where your test administrator will meet you (unless otherwise coordinated ahead of time). If available at your testing site, you may use the locker rooms ahead of time (please inquire at the front desk about use of secure lockers) but you’re also welcome to bring any and all personal items with you to the appointment (no need to use lockers if you don’t need them).
TEST CONSULTATION – Testing appointments will include a full consultation to review your data and discuss how the information can be utilized for your training goals. The consultation will generally take 15-30 minutes. While some tests can be completed within 60 minutes if necessary, please budget up to 75-90 minutes for your entire appointment from start to finish (including your test consultation), depending on your test type, additional questions you might have, and if you require additional time before/after to change in any locker rooms, parking, etc.
At 4 STAR ENDURANCE and METABOLICATHLETE.COM we use two different types of metabolic carts, including the Korr Medical CardioCoach PRO for indoor testing and PNOE Portable Metabolic Analyzer for portable, at home, and outdoor testing. The following video is for testing with the PNOE cart, but general guidelines apply to any VO2 Max, VO2 Submax, Metabolic Efficiency, or Active Metabolic Rate (AMR) test:
TESTING PROTOCOLS
We use a wide variety of testing protocols. During your consultation before testing, we will review any medical or physical limitations or modifications you may require, including using different types of equipment such as a Treadmill, Concept2 Rowing Machine, Upright “Spin” Bike, or anything else that may be more appropriate for you and your goals. Testing protocols are then adapted to meet your requirements, or those of any coach or system that you are following.
Generally, for a standard VO2 Max test, you can anticipate a protocol that might look similar to this. If you are in good health & fitness, you can attempt to follow such a protocol for training in anticipation of your appointment, but do not push yourself to max effort unless you are under supervision, and ensure at least 24-48 hours of rest before your test appointment:
… continue alternating +1mph or +2% grade every minute until VO2max sustained (for at least 1min).
QUESTIONS?
Have any additional questions or special requests? Please don’t hesitate to contact us at coach@metabolicathlete.com or schedule a consultation at calendly.com/metabolicathlete/consult
VO2 testing at MetabolicAthlete.com with Head Coach CHRIS NAVIN includes a comprehensive test and full consultation with one of Chicago’s leading metabolic specialists – a 23+ time IRONMAN and 25+ time TEAM USA qualifier with over 10 years experience testing over 1,000 athletes and multiple world champions. All VO2 tests include receiving your metabolic profile in the CardioCoach phone (iOS and Android) and Garmin apps so that you can see your real time fat and carb metabolism in every workout, as soon as your appointment is complete! Learn to update all your training apps & sports tech devices including Garmin, TrainingPeaks, TriDot, RunDot, Myzone, and more with your own UNIQUE metabolic profile based on your true FAT vs. CARB metabolism… and learn to develop your metabolic health by training smarter, not harder!
What is a VO2 Max Test? Learn more by watching this video from SuperTri!
Complete a SINGLE test to assess your Active Metabolic Rate (AMR) for accurate heart rate zones, fat vs carb metabolism, and determine your true VO2 Max!
Interested in scheduling a metabolic test with Coach Chris Navin but don’t know which test is right for you? Schedule a free Consultation via Phone or Zoom to discuss your training goals and the testing options that are best for you. Then use the links below to get scheduled!
STEP 1) PLEASE READ THE TEST PREPARATION INSTRUCTIONS:
Bring testing to you – mobile testing now available (addition fee applies)!
VO2 Max… the gold standard of metabolic testing!
Cardio Coach App results included!
Listen to Coach Chris talk about VO2 Max!
Get tested in downtown Chicago
Metabolic testing to help you train and race smarter!
Become a Metabolic Athlete!
ADDITIONAL TESTING INFO & FAQ:
Where is your testing center?
We have three testing locations, but our primary location is a new dedicated lab space on Chicago’s Northside at 1802 West Berteau Ave., Chicago, IL inside a private personal training studio at www.NorthsideFitnessAndPerformance.com.
Additionally, we offer mobile lab testing for a small additional fee at BFF BIKES and our LAKESHORE LABS location – offered in the heart of downtown Chicago’s Loop at LAKESHORE SPORT & FITNESS – ILLINOIS CENTER. Our lab equipment is mobile, so we also offer “at home” testing for a small additional fee!
AT HOME TESTING NOW AVAILABLE (+$200 added cost within 30-60min of downtown Chicago)
MetabolicAthlete.com now has a full MOBILE testing lab! For a small additional fee of +$200, our metabolic testing services including RMR, VO2, LACTATE, and more can be made available by appointment at your own HOME, at local PARTNER BUSINESSES, and GYM & HEALTH CLUB partners within 30-60min of downtown Chicago. Onsite group testing at training camps can also be made available across the country or the world (typically at a cost of +$1000/day) – simply contact coach@metabolicathlete.com to inquire!
Our Mobile MetabolicAthlete Lab can come to your home or any fitness center!
Get tested on your own bike at the BFFBIKES.com bike shop in Chicago!
NOTE: ADDITIONAL FEE AND ADVANCE SCHEDULING MAY BE REQUIRED FOR REMOTE LOCATIONS, SEE BELOW FOR MORE DETAILS.
The Mobile Metabolic Athlete™ Lab
When it comes to metabolic testing, it’s not just about getting accurate data… it’s about getting actionable data. A good metabolic specialist can administer an accurate test, but a great metabolic specialist can help you combine accurate data with additional experience and the right technology to know how to turn that test data into an actionable tool that will help you perform your best.
So when we say “it’s not just about the test”… we truly mean it! It’s really all about the expert consultation and review of your personalized metabolic data. Combining the power of an expert consultation with the highest quality actionable data and reports is what delivers true value. Experience and expertise matters. That’s why we created the MetabolicAthlete™ testing services and training programs – metabolic testing provided by certified endurance coach specialists who have worked with both elite athletes and actually used the data in their day to day training and racing for several years. We help the average Joe, experience what it’s like to train like a Pro!
We develop and pioneer a wide variety of metabolic testing services, including our own custom-developed testing protocols and sport-specific reports tailored specifically for heart-rate based fitness training and endurance athletes – including our new MetabolicMarathoner™ test for runners and MetabolicAthlete™ tests for cyclists, triathletes, and Iron-distance. With our mobile testing equipment, we partner to provide testing at health clubs, training centers, fitness studios, running stores, and bike shops across the Chicagoland area.
For an added fee (typically +$200), full VO2 Max, Lactate, RMR, and Metabolic Efficiency lab testing can now be brought to you if you’d like to enjoy testing in your own home gym or partnered fitness studio! Simply ask us about schedule “at home” testing – now available by request thanks to our use of a new industry-leading mobile metabolic cart that has just been released in just the past 2 years!
Metabolic testing expert Coach Chris specializes in metabolic testing for cyclists, runners, and triathletes – all the way up to iron and ultra distance. As one of the only USAT Level 2 Certified Coaches who is also a Metabolic Efficiency Training Specialist (METS-I FCP) that has completed over 1,000 metabolic tests over 10+ years, Coach Chris combines his unique lab experience with an extensive real-world racing experience (110+ triathlons, 30+ marathons and 21+ Ironman races) to provide world-class training consultations with every test. Our goal is to not only provide you with good lab data, but also help you custom-tailor all of your fitness apps and devices including MyZone, Garmin, TrainingPeaks, and the free CardioCoach app that let’s you can see your real time fat & carb metabolism using your MetabolicAthlete™ test results!
Metabolic testing at our partner training facilities is now available for scheduling online. To book a private “At Home” metabolic test, or if you have any specific questions, please contact us anytime at coach@metabolicathlete.com to inquire – we’d love to help coordinate testing to your personalized needs and goals!
What is METABOLIC TESTING?
Metabolic Testing involves using lab equipment to precisely measure your unique metabolism for key pieces of data that can help you:
1. Customize your heart-rate TRAINING ZONES to your true metabolism
2. Benchmark your FITNESS for your true VO2Max score.
3. Assess your RESTING METABOLIC RATE (RMR) for diet and nutrition planning.
4. Discover your Fat vs. Carb ACTIVE METABOLIC RATE (AMR) to help determine FUELING PLANS for endurance races and events.
VO2Max Testing
WHAT IS METABOLIC TESTING?
The term “Metabolic Testing” can mean many things, but most commonly refers to two of the most popular types of “indirect calorimetry” tests that are often performed using gas-exchange VO2Max equipment in human performance labs or university settings, to discover your 1. ACTIVE METABOLIC RATE (AMR), 2. RESTING METABOLIC RATE (RMR), and 3. METABOLIC EFFICIENCY POINT (MEP). We offer several types of testing, including our “Metabolic360” bundle for a complete picture of your active and resting metabolic profile, as well as our “FatMax” (Metabolic Efficiency Point) testing for endurance athletes.
What does a VO2 or ACTIVE METABOLIC RATE (AMR) test report look like?
Active Metabolic Rate (AMR), aka “VO2Max” test
Active Metabolic Rate (AMR) AMR testing is sometimes referred to as VO2, VO2max or VO2submax testing where you perform a graded exercise test (GXT) on a piece of fitness equipment such as a treadmill or stationary bike for fitness benchmarking purposes. These tests normally include 6-15 minutes of walking, cycling, running, or rowing with increasing effort, incline, speed, or resistance until you “max out” due to fatigue as you approach your maximum heart rate (though you typically will end a test 5-10bpm below your actual Max heart rate).
For those with any physical limitations or personal preferences, VO2 testing can also be performed where you aim to finish at a “submaximal” 80-90% effort level, or about 20-30 beats below your max heart rate. Either way, we consider AMR tests to be the “best all-around” option and starting point for those who have never performed a metabolic test before.
VO2 reports performed with the most modern equipment (such as the new top-tier CardioCoach “PRO” unit we coincidentally use!) will provide insight into your fat & carb metabolism while also providing accurate Heart Rate (HR) training zones, Aerobic Threshold (AeT), and Anaerobic Threshold (AT) values… basically all the data you need to train smarter and learn what your metabolism is doing while you are working out.
Sample VO2/AMR Report (cover page):
Sample Page from VO2 Max Report (above)
What does a RESTING METABOLIC RATE (RMR) sample report look like?
RESTING METABOLIC RATE (RMR)
Resting Metabolic Rate (RMR) testing
Resting Metabolic Rate (RMR) RMR testing is similar to AMR testing, but performed at rest. Testing includes monitoring your oxygen consumption for 10-20 minutes and measure your metabolic rate at rest to aid in diet & nutrition planning. These tests provide insight into what your metabolism is doing “for the 23 hours of the day you’re not working out” and thus are typically performed alongside a diet & nutrition consultation, and combined with a VO2 test to give you a full metabolic profile for all 24 hours of the day.
Sample RMR Report:
RMR Sample Report (above)
What does a METABOLIC EFFICIENCY POINT (MEP) or FatMax report look like?
METABOLIC EFFICIENCY & FatMax Testing
Metabolic Efficiency Point (MEP)– Carb vs. Fat Metabolism “Crossover Point” “MEP” testing is often referred to as “cycling economy” and “running economy” testing, and generally refers to “Long VO2” tests that utilize a type of Metabolic Efficiency Testing (MET) protocol to help determine your fat vs. carb “cross over” point – aka your Metabolic Efficiency Point (MEP). These tests are often referred to as “FatMax” as we aim to also determine your Maximal Fat Oxidation (MFO).
Generally, we recommend FatMax/MEP testing as a next step “Level 2” test after you have completed at least one initial Active Metabolic Rate (AMR) test as a VO2 submax or VO2max test. This is simply because a strong endurance fitness baseline and familiarization with testing procedures is a pre-requisite to ensure desired results can be achieved, as these tests require wearing a mask and pacing consistently at increasing efforts for 20-60minutes non-stop. These tests can be customized for various sports and any fitness levels, as we utilize several types of “long VO2” protocols including those administered by Metabolic Efficiency Training Specialists (METS) certified by MetabolicEfficiency.org
Sample Page from MEP/MFO “FatMax” Report:
Sample Page from Metabolic Efficiency Test (above)
LISTEN: Coach Chris on the Metabolic Mastery Podcast!
Listen to Coach Chris talk about metabolic testing and more on the METABOLIC MASTERY podcast!
Want to listen to more podcasts? Check out Coach Chris’ appearances on the TriDot Podcast and the TRI312 Podcast!
BLOOD LACTATE & ROWING
Blood Lactate & Rowing
Blood Lactate testing is commonly performed as ROWING, CYCLING, or RUNNING test
Blood Lactate Where VO2max is an “indirect” (oxygen) measurements of your metabolism through your breath, Blood Lactate involves a “direct” (blood) measurement measurement and is considered by many to be the “gold standard” for determining your Anaerobic or Lactate Threshold (AT or LT). Performed as a rowing, cycling, or running fitness test, lactate testing is administered by taking several finger or ear blood sample “pricks” every couple minutes to measure the concentration of lactate in your blood at various exercise intensity levels to help determine your Onset of Blood Lactate Accumulation (OBLA) and Maximum Lactate Steady State (MLSS). For most clients, we often recommend completing a less invasive VO2 Max test first, simply because it’s less painful and modern VO2 Max testing equipment includes a higher frequency of data points and additional insight into your fat vs. carb metabolism that you may not get with Blood Lactate testing. We offer both Blood Lactate as a standalone test and as a Blood Lactate + VO2 “combo” whereby we perform VO2 testing while taking lactate samples simultaneously for a more comprehensive metabolic evaluation.
We frequently partner with organizations to provide metabolic testing services, research projects, corporate wellness programs, and product testing. We also host “Metabolic Roadshows” and “Metabolic Athlete Testing Week” festivals and events at partner training facilities and retail locations across the Chicagoland area to promote health, wellness, and team-building, as well as to drive membership, boost retention, and simply to have fun with sports science!
If you would like to partner with us on special events, to offer testing to large groups, or as part of special events or programs please contact us at coach@metabolicathlete.com
Research Study
SPECIAL OFFER (Winter 2022 only – now expired, sorry!): Apply for a chance to earn a free VO2 MAX TEST + TRAINING CONSULT as part of an ongoing research study with our partners at PhysIQ that is wrapping up this month! Limited spots remain for females aged 18-29 and 60-70+, so APPLY NOW at: https://physiq.com/solutions/evo2-trial
GARMIN INTEGRATION with CARDIOCOACH Metabolic Profiles
Learn more about the GARMIN CardioCoach app and download the KORR MEDICAL “CardioCoach | FAT & CARB” data field at https://4starendurance.com/cardiocoach
NEW! Get your unique CardioCoach metabolic profile test result loaded on your Garmin – and unlock your watch’s true potential yo see your real time Fat vs. Carb metabolism!
Get your MetabolicAthlete Lab test results on your phone with CUSTOM TAILORED heart rate zones and fat + carb calories based on your TRUE metabolism using CARDIOCOACH!
PURCHASE A TEST TODAY
PURCHASE A TEST TODAY (Payment Only Links)
Payments are required and automatically confirmed when you book a test, but you can also purchase a test before booking. Use the following links below to select your test type and click on the image/button of your credit card type to make a direct payment (Visa, Mastercard, Amex, etc.).
We primarily use the latest KORR MEDICAL CardioCoach PRO level metabolic cart, as well as other devices and software packages including INSCYD, RunEasi, LACTATE PLUS.
Fitness Equipment options utilized during testing include commercial-grade TREADMILLS, Schwinn IC5 Indoor Cycling bikes w/ 4iiii power meters, Concept2 Rower, and several “bring your own bike” options utilizing rollers and your own power meter and/or Smart Trainers (KICKR Core, etc.). We can also make arrangements for testing on Wattbike PRO and TRAINER indoor bikes.
Train Smarter with MetabolicAthlete.com CardioCoach PRO testing from 4 STAR ENDURANCE
Can I purchase a test as a gift? Do you offer GIFT CARDS?
New! Give a gift of HEALTH & WELLNESS to a friend or loved one by purchasing a metabolic test as a GIFT!
The summer triathlon racing season in the Chicago-area is too short… generally lasting only 3 months (June-August)! So our goal at 4 STAR ENDURANCE to grow the sport of triathlon and address the needs of DIVERSITY, EQUITY, INCLUSION, and ACCESS (DEIA) is what led us to win the first ever USA TRIATHLON (USAT) “shark tank” business competition… becoming the first ever recipient of the Elk Grove Village-USAT Entrepreneur/Business Plan of the Year Award with a focus on innovating and bringing more accessible indoor triathlons to urban city environments!
Our goal to continue to grow the sport drives us to create innovative indoor triathlon experiences as one of the main areas of focus for 4 STAR ENDURANCE. We’ve developed a passion for creating engaging experiences with innovative technology solutions in fun DEIA-friendly multisport experiences that have included several Chicago firsts, including:
The world’s first-ever “double” and “triple” distance indoor triathlons
Chicago’s largest indoor triathlon series (7-10 races annually at FFC clubs)
Chicago’s first live-streamed indoor triathlon (produced by i55 IndoorTriathlonUSA series)
Chicago’s first indoor SPRINT and OLYMPIC distance triathlons (at FFC Lincoln Park)
Chicago’s first indoor/outdoor HALF IRON distance triathlon
Chicago’s first eSports-enabled indoor triathlon (at Lakeshore Sport & Fitness)
Our next step is to create a bigger and better cooperative INDOOR TRIATHLON SERIES across the greater Chicagoland area. If you are interested in helping us grow the sport of triathlon and become part of the series, CONTACT US anytime or come out and VOLUNTEER with us as we are actively recruiting partners, sponsors, athletes, coaches, tri clubs and facility partners to host our next events!
Whether you’re a first timer, or experienced iron-distance athlete looking to test your fitness to kick off your training season, the indoor triathlon challenge is a great way to stay motivated all year long! For full details, and to sign up to race and/or volunteer, visit LandsharkTriathlon.com
Discounts available to LSF Members, 4Star Club, Lakeshore Landsharks and Volunteers. If you’re part of a triathlon club, charity, or want to create your own team to race together, contact COACH@LANDSHARKTRIATHLON.COM to inquire about how to get involved!
Want some great fix a flat tips to help practice and build confidence for race day?
Watch our Tri312 “Fix a Flat” video here – or scroll to the bottom of this page for more video links & resources!
DETAILED STEPS TO FIX A FLAT:
Open BRAKES / brake calipers first
Rear wheel only: shift into HARDEST (smallest) rear chainring for easy wheel removal (optionally shift into small ring on front crankset for even more slack on chain to make it easier)
Open skewer & loosen with a couple turns
Remove wheel (rear wheel – push on derailleur tab for easy removal)
Remove tire using TIRE LEVERS (starting on the side opposite the valve)
Align tire lever “scoop” under bead of tire with a spoke below. Position a second tire lever and push both in together, then attach one tire lever to a spoke using the tire levers HOOK
Keep tube aligned with label / PSI near valve (to better identify spot of leak/hole/tear)
Inflate tube with small amount of air to identify spot of leak (if possible)
Check inside of tire for gravel/glass and spot source of leak (look for powder)
Patch tube or replace tube
Add small amount of air into (new or patched) tube (to maintain shape and prevent pinch flats).
Starting at valve – insert tube inside wheel & tire.
Place tube inside tirefirst, then align both over the wheel (bead still exposed)
Re-set tire bead starting at valve first (push valve in to help), then work around
Use tire levers or palms to get last bit in (push slack up & pinch tire into center of wheel well if you need more slack)
Inflate slowly, and check for exposed tire bead before fully inflating
Reset wheel and make sure it’s in all the way!
Tighten skewers (should be hard, firm!)
Check brakes – are they rubbing?
Double check outside surface of tire for glass or rocks before riding away
TIP: BARREL ADJUSTERS! If gears aren’t shifting or brakes are rubbing, use the barrel adjusters or manually adjust the brakes to ensure safe braking power! Barrel adjusters are sometimes located on cables coming out of handlebar shifters or on downtube.
TIP: After Fix A Flat… A-B-C Bike Check!
A – Air – should be firm for greater efficiency & speed!
B – Brakes – Not rubbing, but not too loose either!
C – Chain – Shift through all gears
ADDITIONAL VIDEOS:
Watch these videos to learn how bike tires work and various tips on how to fix a flat tire if it happens to you!
