Monday, September 26, 2016

Guest Post - SLS3:Washing your Lycra

Washing your Lycra containing garments

a guest post by SLS3

Handle with Care

You’ve spent your hard earned money on your exercise gear like Running Shorts or Compression Socks and now it’s time to put it to the test. After a grueling workout, you and your Lycra® containing gear are ready for a bath. By the way, Spandex is the generic Lycra® version. Lycra® is a brand name trademarked by DuPont.

After Your Workout

As much as we hate it, we’re all drenched in sweat after a good workout, which means our clothes are, too. If you don’t have time to wash your clothes right after your workout, or you’re too tired like me, then hang dry your workout clothes, making sure there are no wrinkle or overlaps. This prevents your gear from turning into a mildew breeding ground. Gross! It also helps prevent weird stenches from staying trapped inside your clothes.

Getting the Stink Out

The best method for remedying smelly gym clothes is to give them a prewash. Soak your Lycra® outfits in one part vinegar, and four parts water for at least 30 minutes before hand washing, or throwing them into the washing machine. Rinse your clothes thoroughly before washing them to get rid of any vinegar.

Some Dont’s to Remember

Do not mix vinegar and bleach ever! If your detergent contains bleach rinse out your vinegar soaked clothes before throwing them in the washer. Do not use vinegar in the rinse cycle of your washer if your detergent contains bleach.

Do not use heat for any of your Lycra® garments. Heat will destroy the elastic properties aka the Lycra® fibers of your outfits. Avoid the dryer, ironing and the sun. Remember: Heat is bad.

Do not use chlorine or bleach. This will destroy the fibers of the fabric and you will get “bag and sag” syndrome.

Do not use Fabric Softener. These are used to soften clothes and will make sure your expensive garment will never retain its shape. Avoid the fabric softener.

In the Wash They Go

Although it is said that hand washing is always the way to go, most of us don’t have time for that. Don’t fret though! It is safe for your Lycra® garments to go into the washing machine following these steps. First, make sure that all of your zippered garments are zipped all the way up to prevent the zipper track from snagging onto other fabric during the washing cycle. Turn your clothes inside out. Put delicate items into a mesh laundry bag, lingerie bag, or pillowcase to protect them (Definitely do this for Bib Shorts).

                                                                       picture courtesy of instagram

The Set-Up

If you are worried that a pre-soak just won’t cut it for getting all the smells out, you can put some vinegar in the fabric softener dispenser of your washer. This will make sure your washer will dispense vinegar in the rinse cycle. Always use cold water when washing your Lycra® garments. Heat will destroy them. Set your washer on the “Delicates” setting to prevent damage of your clothes.

Less is More?

Use less detergent than you normally would for your Lycra® clothes. While detergent cleans your clothes, you definitely don’t want a build up of it on your workout clothes. A build up of detergent will trap in dead skin cells and trap bacteria into the fabric. If you want to make sure your clothes last, try a detergent designed for washing workout clothes. 

Finishing Touches

After the washing cycle has been finished, hang your clothes up, or lay them down flat to dry. Never put them in the dryer. Remember heat is not friendly to Lycra® clothes. Lycra® is a fast drying fiber so your clothes should not take too long to air dry.

Disclaimer: This was a non-paid guest post from SLS3 (A.K.A. slstri).  They are makers of triathlon and running gear.

If you want to learn more about SLS3, the writers of the guest post, you can follow them on social media via the following:

Wednesday, September 21, 2016

Birthday Giveaway Winners!!

Before I announce the winners I have an announcement.  In a few days we will have a guest post from SLS3 (A.K.A. slstri).  They make gear for triathletes.  And naturally....runners.  I've tried a couple of their items including compression ankle sleeves, performance socks, and their dual pocket running belt.  You can look forward to more info on those from me soon as well as a special discount code for all readers.  If you want to learn more about SLS3 prior to the guest post you can follow them on social media via the following:

Now, on to the winners of my Birthday Giveaway 2016!  Winners in order of prizes listed and selection order are: Amber Ludwig to win a tin of Viter Energy Mints, Fiona N to win a Tube of Nuun Hydration, and Amy W to win the $75 ENERGYbits pack!  Congrats to the winners!

And don't forget that you can still go to and use the discount code BLOG in order to get 20% OFF of your purchase.  So, everyone is a winner when you buy ENERGYbits!

Until next time, keep those beats coming!

Tuesday, September 6, 2016

Knee Pain, Conferral, and Birthday Giveaway! UPDATED!


I've been having some knee pain since last winter.  I went to my yearly physical and talked to my doctor about my knee.  She said that from my description of my pain and where it was located that it was likely a tendon issue, but she knew that she would likely need to check out if there was a bone issue before doing an MRI or anything.  So, she sent me down to radiology to get x-rays of my knees.  They told me that I'd hear from the doctor's office when they got the results.  That was on Wednesday, so in doctor speak I didn't expect to hear anything until the next week.  I heard on Friday from them!  Say what!?  They said that my x-ray looked just fine.  They said that my bones didn't have any issues, but they did notice some arthritic degeneration.  I asked them if they just said that I have arthritis.  They said that's generic terms for what happens to your bones as you get older and they expect it from someone of my age.  Speaking of my sure to check out my birthday giveaway!

Market to Market Relay Nebraska

I have officially finished school!  Last week I ordered my diploma as I finished the final courses for my Bachelor's of Science for Software Development a couple of weeks ago and they conferred the degree mid last week.  So, that means that I have more time to train now.....right?  Well, my wife is still in school for a short while longer.  I also have 4 kids on 6 different all-star cheerleading teams.  The 5th kid is almost my saving grace.  I am putting together a workout plan for him that he'll do most often with me, so I will be training with him at least.  Speaking of training, I am training for the Market to Market Relay Nebraska again this year.  That will be Saturday October 8th, 2016 from Omaha, NE to Lincoln, NE.  I had a great time last year and we are doing it again this year.

And now to the part you all are waiting for, my


This year I thought that I'd give away a few of my favorite things.  I'm starting with my favorite hydration product, that would mean a tube of Nuun of course!  What self respecting Nuunbassador wouldn't give one away?  The guys over at Viter have graciously offered up a tin of either Wintergreen or their NEW Spearmint flavor!!!  I'm also hoping to add more as the week goes on.  So, stay tuned


ENERGYbits decided to join in on my birthday giveaway.  If you haven't tried them, you should!  I first posted about them in September of 2013 when I wrote "A bit about bits, and bits for you!"  They also have Recoverybits that I've used as well.  The prize will contain ENERGYbits, RECOVERYbits, & some "swag" (sunglasses, headband, etc.).  If you can't wait to see if you win, or you want to order otherwise you can go to ENERGYbits website ( and use the discount code BLOG for 20% your purchase!

The giveaway has now been extended until Sunday September 18th, 2016.

a Rafflecopter giveaway

Until next time, keep those beats coming!

Wednesday, June 1, 2016

National Running Day

It's that time again.  The day of the year that we all celebrate running together!  Okay, maybe we won't ALL be celebrating it.  Today is National Running Day! Or Global Running Day! Or International Running Day!  Depends on whom you talk about it, but they are all the same thing.  It's a day where we go out and run to celebrate that we can.  If you want to pledge that you will run, you can go to the Global Running Day website at and click the green button that says "PLEDGE TO RUN".  You can download a bib to wear and a badge to use on social media.  So, strap on your shoes like I will be and put some miles on them!

After you participate in Global Running Day be sure to come back as I will have a couple of reviews for some gear from SLS3 including their new Plantar Fasciitis Compression Foot Sleeves and their Water Resistant Dual Pocket Running Belt.

Until next time, keep those beats coming!

Tuesday, May 24, 2016

Cheer Raffle Winners!

First, my cheerleaders would like to say thanks to those that have supported them.  If you still would like to donate to their fitness future, you can still do so by going to  They are looking forward to the next season and you can help them achieve their goals!

Now, on to the winners!  There were 2 winners chosen from the entries and they were randomly drawn via

The runner up was Pedro L!!!  Pedro won a Camelbak water bottle, KT Tape, a Gander Mountain gift card, some relaxing bath salts, and a $10 Gift Certificate to Red Dirt Running Company!!
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The grand prize winner was LaTisha B!!!! She won the Garmin Vivofit Fitness Tracker, a bottle of Charge, a $10 iTunes gift card, a $25 gift card, a jar of Tiger Balm Ultra, and a sport sack to carry it all around in!!!

Congratulations to our 2 winners!!!

Below are the entries plus the numbers generated.

Until next time, keep those beats coming!

Monday, April 25, 2016

Family Fitness = Cheer!? Say What?!

We all strive to have a good balance of fitness in our families.  At least, I hope that we all do.  As hard as it is for me to admit, that isn't always to do with running.  (Yes, that was hard to say.)  However, fitness is the whole reason why I run.  My personal fitness is primarily to inspire my kids to strive to be more physically fit and healthy.  Where am I going with this you might ask.  Well, we aren't just a running family anymore.  We are also a cheer family!  We have 4 cheerleaders!  They all go to the Global Spirit Cheer & Dance school.  Now, most people when they think of cheerleading they think of high school cheerleaders pumping up the crowd saying quick cheers between plays of a game.  My kids participate more in the type of cheerleading that you see on ESPN where they do the stunts.  You know, where they throw each other in the air, do flips, and all of that jazz.

Now it's time to meet our cheer lineup.

Ryan is our oldest and newest to cheer.  He's quickly proved that he is able to do cheer and recently competed at the NCA and NDA International Championships in Daytona Beach, FL with the them Fendi Fame.  He's a strong base and is becoming a strong tumbler.

Bella shows strong passion out on the Blue Mat.  (The term "Blue Mat" is directly in reference to the fact that they mats they perform and practice on are primarily blue.)  She pushes each week to be better.  She is a great base and loves to do the dance moves.  She was also in Daytona Beach and has been on the Fendi Fame team since she started cheer and is a base that is improving her tumbling skills & flexibility.

Sierra is our up and comer.  She has been with her younger sister on the team Prada Power.  She has been a base (especially for her younger sister) working to improve her overall skills.  She has a goal to move up next season to be able to do more competitions and ever increasingly difficult stunts.

Jocelynn is our Tiny/Mini cheerleader.  She has been on Prada Power.  Given her size she is perfect for a flyer.  She was even a flyer for the recent exhibition that parts of all team levels did jointly at a fun run locally.  Jocelynn is coming into her own and has a bright cheer future ahead of her.

With all of that being said, we are looking ahead to the future of there career in the demanding sport.  it takes a lot of time and effort for these kids to do what they do.  The other thing is that it takes money.  Our kids have been working to get a garage sale together to help pay for their obsession.  They have also organized (with help) a raffle.  They have got buy in from several sponsors to donate items that will be raffled off to everyone that helps donate to their futures.

Let's get into the details on how to help:
  1. Go to
  2. Donate the amount you wish
  3. Earn 1 entry per $1 (a bonus entry for every $10)
  4. Win a prize

What prizes can you win?

The drawing will take place on or about May 23rd, 2016.  Winners will be selected at random from all donations received.

Until next time, keep those beats coming!