BreakRoomBethesda

Author: Franc de Miles

  • Tastes Like Urine, Rides Like a Rocket: My First Ride with Formula 369

    Tastes Like Urine, Rides Like a Rocket: My First Ride with Formula 369

    Let’s get straight to the point: Formula 369 tastes awful. Like, shockingly bad. But also? I can’t deny that it worked like a charm.

    I tried it for the first time on a 39.9-mile ride(I swear it was 40Miles), and it was one of my strongest efforts in weeks. My stats don’t lie:

    • 2.5 hours in the saddle
    • 2,542 calories burned
    • Avg speed: 15.9 mph
    • 879 ft of elevation gain
    • And more than 9 PRs on the board

    This wasn’t some casual spin. I was in tempo and threshold zones for the majority of the ride. My heart rate averaged 156 bpm, peaking at 181 bpm, and yet… no cramps, no burnout. I actually felt like I could’ve gone another 10–15 miles.

    So What Is Formula 369?

    It’s a super minimalist hydration formula — just three ingredients (or four, if you get the caffeinated version). I grabbed the full bundle after a follower DM’d me about it and passed along their discount code. (Shoutout to that random act of bike community kindness!)

    I mixed two scoops into a 22oz bottle, sipped throughout the ride, and kept waiting for the usual signs of dehydration — heavy legs, muscle tightness, mental fog. But they never came.

    The Catch? The Taste.

    It tastes like straight-up urine. No exaggeration. I actually gagged on the first sip.

    But… it kept me moving. It kept me focused. And it definitely helped my recovery, because I didn’t feel wrecked afterward like I usually do after long rides at this intensity.

    I’m going to keep using it, but next time I’ll try mixing it with something else — maybe a splash of fruit juice, a flavor tab, or even a bit of lemon. I just need to mask that taste without screwing up the formula.

    Final Thoughts

    Hydration is one of the most underrated performance tools for cyclists. Formula 369 proved that for me — despite its horrific flavor. It might not win awards for taste, but when it comes to cramp prevention, energy stability, and endurance, it’s hard to beat.

    Next ride? I’m crafting a Formula 369 cocktail.

  • Bike Commuting Joy: My Ride from Arlington to Bethesda Through the Nation’s Capital

    Bike Commuting Joy: My Ride from Arlington to Bethesda Through the Nation’s Capital

    June 20th. A Friday.
    I left work in Arlington, VA around 4:30 PM with one goal: make it home to Bethesda — but not before soaking in a few sights along the way.

    What unfolded was nearly 30 miles of smooth trails, iconic landmarks, zero traffic, and one of the most pleasant commutes I’ve ever had.
    29.9 miles. 879 feet of climbing. More smiles than stress.

    Why This Ride Was Special

    This wasn’t just my first bike commute — it was a reminder of how good the DMV can be for cyclists when the infrastructure works in your favor.

    Arlington was the MVP: dedicated lanes, protected crossings, and easy access to the trails that dropped me straight into Georgetown.

    From there, I veered off into sightseeing mode.

    I pedaled past the Lincoln Memorial, looped around the reflecting pool, rolled by the Capitol, and felt that rare combo of tourist energy and weekday chill. The weather was perfect, the city was glowing, and I didn’t have to sit in a single minute of traffic.

    The Route That Made It Happen

    • Start: Arlington, VA (office campus)
    • Highlights: Georgetown waterfront, National Mall, Lincoln Memorial, Capitol Building
    • Route Home: Bethesda Trolley Trail
    • Distance: 29.9 mi
    • Elevation: 879 ft
    • Time: 1h 58m

    The Trolley Trail was the perfect cherry on top — quiet, green, and a straight shot into Bethesda.
    It felt surreal cruising past traffic jams instead of sitting in one — and my legs were earning their keep the whole way.

    Why I’ll Be Doing This Again

    Combining movement, city energy, and scenic routes made this ride unforgettable.

    It didn’t feel like exercise or a commute. It felt like an adventure that started at my desk and ended with endorphins.

    I got home tired but refreshed, a little salty from sweat, and completely satisfied.

    Over to You

    Ever done a bike commute through DC? Got a favorite scenic detour or back route?

    Drop your best tips in the comments or shoot me a DM on Instagram.
    I’m officially hooked and open to suggestions for next time.

    Catch you on the trail — or maybe riding past your traffic jam. 🚴🏽‍♂️✨

  • Caught in the Storm: How Consistency (and Chaos) Led to My Best Ride Yet

    Caught in the Storm: How Consistency (and Chaos) Led to My Best Ride Yet

    I didn’t plan on riding into a storm.

    June 18th was supposed to be a light spin — a 27.3-mile after-work loop to keep the legs moving. Nothing heroic. Just another notch on the consistency belt. I clipped in around 5:30 PM, partly cloudy skies, 823 ft of elevation on the agenda, a gentle breeze in the forecast… or so I thought.

    The Downpour

    About 25 minutes in, the skies opened. First a drizzle, then a full-on tropical deluge. The kind of storm where cars pull over and runners duck under bridges. But me? I kept riding. Not out of toughness — more like momentum. I was already soaked. Might as well see it through.

    Sheets of rain, crackling thunder, wind whipping sideways. I should’ve turned back. I almost did when I slipped through a flooded crosswalk and almost ate 💩. Twice. But weirdly, something clicked mid-downpour. My legs kept turning. The rhythm locked in. The chaos around me forced total focus. And suddenly… I was flying.

    Performance Gains (and Surprises)

    Distance: 27.3 mi
    Time: 1h 39m
    Elevation: 823 ft
    Conditions: Heavy rain, thunder, low visibility, slick roads

    Despite the mess, I walked away with a few PRs. I still don’t know how. Maybe it was adrenaline. Maybe it was muscle memory taking over. But something about that storm stripped away distractions. It was me, the bike, and the road. Raw riding. Honest effort.

    What I Learned

    Consistency doesn’t always look like structure. Sometimes, it looks like showing up when you least want to. Or finishing what you started even when the weather turns sideways. That ride reminded me that growth hides in the messy miles — the unscripted, uncomfortable, soaking-wet ones.

    Next Week?

    I’m thinking about doing a side-by-side breakdown of my wet weather gear (spoiler: I had none) and what I wish I wore. Might even test a few rain jackets and fenders. For now, I’m just grateful for the reminder that storms pass — and sometimes, they make you faster.

    Over to You

    Ever ridden through a storm? Hit a PR in the rain? Drop your wildest weather ride stories in the comments or hit me up on Instagram. Let’s swap war stories.

    Ride often. Ride consistent. Even when the clouds roll in. 🌩️🚴🏽‍♂️

  • Dialed In: My Bike Fit with Dr. Hurt @bhurtinem

    You know when something’s almost right, but not quite? That was me on the bike this season — strong legs, good rides, but always feeling a little cramped. Like there wasn’t enough space between my knees, bars, and chest. That tight, compressed feeling was low-key messing with my comfort, and honestly, my confidence.

    So I booked a bike fit session with Dr. Brianna Hurt at B. Fit Performance Therapy. Let me tell you — it was next level.

    From the jump, Dr. Hurt was kind, professional, and super knowledgeable. I got to change into my gear, hop on the bike, and go through a full live scan. Every adjustment came with a clear explanation: why we were tweaking the saddle height, what the handlebar rotation would change, how my shoe position was affecting my pedal stroke. Nothing cookie-cutter — all tailored to me and my Giant Defy. This was meticulously done, the entire process was almost 2hrs long and I loved every second of it.

    The key changes?

    Raised saddle

    Saddle tilt adjusted

    Handlebars set to my hands

    The result? Instant comfort. On my first ride after the fit, the bike finally felt like an extension of me. No more knee-elbow traffic jams, no more feeling like I was folded in half. I felt more stable, more in control, and — this is a big one — more powerful on the climbs and sprints. Even cornering felt sharper.

    There’s something special about that feeling when everything clicks. I’ve still got a lot of riding ahead this year, but now I’m doing it from a place of comfort and confidence.

    Major thanks to Dr. Hurt (@bhurtinem) for getting me dialed in. Getting this bike fit was the best thing I’ve done after getting a bike. 🚲

  • Smooth Moves Only: Officially Repping Chamois Butt’r🍑

    Smooth Moves Only: Officially Repping Chamois Butt’r🍑

    Big news from the BreakRoom — I’ve officially joined the Chamois Butt’r Happy Trails Bike Club as a 2025 Ambassador!

    If you’ve been following along, you know how much I rely on gear that keeps the ride smooth and the legs turning. This winter, Zwift kept me riding indoors, and Chamois Butt’r? It kept things comfortable down there. No distractions, just miles and progress.

    Getting the email from Hannah and the Chamois Butt’r team was a super cool moment🤩. This is a brand I’ve been using since I got into riding🚴🏽‍♂️, and now I get to share the love 💜🍑— literally. I’ll report on, product drops, group rides, and a whole community of fellow cyclists who get it.

    I’ve already joined the private FB group, made my ambassador announcement on social, and I’m working on a post about some of my favorite winter riding gear (yes, Chamois Butt’r is on the list). More to come soon.

    For now, I’m just stoked to be part of a crew that rides hard and supports each other harder. Let’s go 2025.

    Stay smooth💜🍑. Ride strong💪🏽☺️

  • First Outdoor Ride of 2025: Wind, Cranks, and a New Kit Test 🌀🚴‍♂️

    Here’s the scene: 45°F. The wind is smacking me in the face at 12 mph. I am layered up, clipped in, and finally back outside after a long, cold winter indoors.

    This was it. My first real outdoor ride of the year. And honestly? It felt amazing.

    I had 33.18 miles on the docket. I was rolling through Montgomery County with 1,486 ft of elevation. Every bit of wind did its best to humble me. It was the kind of headwind that makes even flat roads feel like climbs. Brutal — but I weirdly loved it.

    The winter work paid off. I felt stronger than I expected. The legs were solid (until the very end), my breathing was in sync, and the confidence was there. New shoes and pedals? Game changers. And shoutout to the Rapha Core Winter Long Bibs + Core Long Sleeve Jersey combo for absolutely saving me from freezing. I’ll break down my new apparel haul in a future post — but just know, this kit was the real MVP today.

    It wasn’t all smooth, though. About half a mile from home, the cramps kicked in. Again. Clearly, I still haven’t cracked the hydration game outdoors. But I’m learning. Slowly.

    What made the ride even sweeter? Hitting a few personal records on segments I hadn’t touched in months. That’s always a dopamine boost. 💥

    So yeah, the first ride of the season is in the books. Wind-whipped, slightly crampy, but a total success. The bike felt fast. I felt fit. And now that I’ve got a taste of the road again, I’m ready for more.

    Spring’s coming. Let’s ride. 🌤️

  • Riding in Watopia: My Zwift Ride Setup 🚴‍♂️📲

    When the temps in the DMV dropped below freezing, my outdoor rides hit pause. I didn’t fall off completely. I made one of the best winter moves I could’ve made. Aside from going to Florida for the holidays and bringing my bike, I got a Zwift Ride setup!

    If you don’t know what that is, picture this: a futuristic steel-frame smart bike. It plugs you into a virtual cycling world. The hills feel real. Yes, it changes resistance automatically 😮‍💨. The motivation is surprisingly high. It looks slick, runs quiet, and it connects flawlessly to my iPad or TV via the Zwift app. I’ve even got it synced with my Wahoo heart rate monitor — buttery smooth. Check the full specs here

    But here’s the kicker — I used my HSA account from work to get it. So it felt like I got the whole setup for free. Shoutout pre-tax perks.

    Since joining the Zwift Facebook Group (yes, I’m in there), I’ve learned a ton. Like what an FTP actually is — and how to measure mine. It helped me fine-tune my setup too: made a few handlebar, pedal, and saddle tweaks that made a big difference. The whole thing’s so plug-and-play it’s wild.

    zwift bike setup

    Watopia — the virtual world — is honestly sick. It’s engaging, immersive, and weirdly addictive. The group rides? Super fun. The training programs? Legit. I’ve been hopping on 2x a week, 25–40 mins per session. Over the last three months, I’ve increased my FTP from 155 in early November to 184 as of this month. Gains, baby.

    new ftp record detected

    This smart bike didn’t just keep me fit through the winter — it low-key leveled me up. And the best part? I didn’t even have to freeze my face off to make it happen(or bank account).

    New favorite training tool? Might be.

  • Strava’s AI Is Quietly Making Me a Better Cyclist 📈🚴‍♂️

    Here’s something I didn’t expect to say: Strava’s AI might be the best coach I’ve ever had.

    No yelling. No weird training plans. Just smart feedback, good timing, and a clean dashboard that keeps me moving forward — literally.

    Every ride I log gets turned into a simple stat: Relative Effort. That number alone tells me how hard I pushed. Right now, I’m at 226 for the week, with a target cap of 230. That’s Strava’s way of saying, “Nice work. Maybe don’t go full beast mode tomorrow.”

    It’s subtle, but it works.

    It’s not just data for the sake of data either. The charts show where I’ve been slacking, when I peaked, and where things are trending now. That visibility has helped me ride smarter — not just harder.

    And yes, I set a weekly goal: 40 miles. I’m already at 33.1, and Strava’s little ring is filling up fast. It’s simple. It’s visual. And it works. Seeing that goal get closer is oddly motivating — like crossing off a to-do list, but better.

    I’m not training for a race. I’m not chasing PRs every week.

    But I am trying to stay consistent, ride with purpose, and see real progress. Strava’s AI tools help me do that — no spreadsheets, no guesswork.

    Just solid feedback that makes it easier to keep going.

    This isn’t about being elite. It’s about being consistent. And right now, I’ve never been more on track

  • Back in the Saddle: Weekly Posts Are Back! 🚴‍♂️🔥

    Alright, I’m back—fully committed to posting every Thursday from here on out. No more slacking.

    This week, I finally did my first outdoor ride since early January, and let me tell you, it felt amazing to be back on the road. The cold had me hiding indoors, but the fresh air and open road made up for it.

    Coming up, I’ll be sharing:

    ✅ My rides in Florida (because winter riding up north? No thanks.)

    ✅ My Zwift experience over the summer and how it kept me from turning into a couch potato.

    ✅ A deep dive into my bike specs, tech gear, and overall cycling journey—because let’s be real, the gear is half the fun.

    So, if you’re into riding, gear, or just mildly entertaining cycling stories, stick around. More coming soon. See you next Thursday! 🚴‍♂️💨

    #BreakRoomBethesda #CyclingJourney #RideMore #BackOnTheBike

  • Cortaditos, Cramping Legs & Florida Roads: My Final Ride of the Year 🚴‍♂️☀️

    I wrapped up 2024 the best way I know how. I biked through warm Florida air with salt on my skin. I had a cortadito in one hand (okay, after the ride). 😅

    I had to grab new bottles last minute because I forgot mine… and couldn’t find a matching set. So yeah, I 100% looked like a rookie. But honestly? Worth it.

    Deerfield Beach isn’t what I’m used to. It’s flatter, oh so much flatter. It’s warmer and way more bike-friendly than I expected. Bike lanes everywhere. Even on the big roads that usually scream “don’t even try it.” But I went for it anyway… and it felt good..

    The ride itself? A clean 24.83 miles, 207 ft of elevation, cruising at about 15.4 mph. Temps hovered around 69°F with that classic “Florida humid” in the air. Not too hot, not too breezy — just right. I even scored a solid tan out of it. ☀️

    From the start, the ride had good energy. I felt confident, rolling with the ocean on one side and palm trees doing their best postcard impression. Cyclists were everywhere — solo, in groups, all giving the nod or wave. It felt like I’d joined a giant ride I didn’t even know was happening.

    Then… the quad cramps. On my way back, about 2 miles to go, my legs started to lock up hard. First time that’s ever happened mid-ride — and it was 100% on me. Forgot to hydrate properly. Rookie move. Luckily, I stopped near Hillsboro Beach, refilled my bottles, stretched it out, and that quick pause saved me. Lesson learned.

    My mid-day reward? A cortadito and a ham empanada. If you know, you know. Perfect fuel for Florida vibes and a chill beach cooldown.

    This ride wasn’t about breaking records. My only mission was to enjoy the day — and I did. Smooth roads, friendly riders, warm weather, and a midday snack that felt like a reward.

    Back-to-back rides before the New Year weren’t just about closing out my stats — they were about closing the year with intention. Confidence. Adventure. And a little Cuban flavor.

    Would ride again. Will hydrate next time. 😎