Archive | Training, Nutrition & Safety Awareness

19 July 2017 ~ Comments Off on Cycling Nutritional Ideas

Cycling Nutritional Ideas

Despite that I sell “tech” bike food on my site, I frequently get tired of it on long rides (300K +). I consequently designed a top tube bag that enables me to have food conveniently in front of me, w/o the need of reaching back to my jersey pocket (which is frequently covered with a […]

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26 March 2017 ~ Comments Off on Coping with Neck Pain from Cycling

Coping with Neck Pain from Cycling

My first long ride on a road bike was a typical 100-mile charity “century” ride. That is where I first come to realize that neck pain was commonplace for many roadies. Since then, I have ridden thousands of miles, mostly using bicycles with aerobars. I use the aerobars for two reasons (#1 is the most […]

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01 November 2016 ~ 2 Comments

Visibility Suggestions for Roadies

Several large manufactures have lately been putting more emphasis on visibility, not just comfort and speed while cycling. This is especially notable with the numerous distracted drivers these days. They include Trek and Pearl Izumi. Also see this article published on the RBR website. (It clearly states that blinking tail lights are better than solid…something I […]

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10 July 2016 ~ 3 Comments

Stroke and Open-Heart Surgery — What a Surprise!

Super-Short Summary On February the 20th, 2016, I had a mild ischemic stroke — while resting at home for the weekend. A CAT Scan showed no damage in the brain, whereas the MRI showed many small specs, clear evidence of a stroke in the left frontal lobe. It was later determined that the cause may have […]

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23 March 2016 ~ Comments Off on 6 Ways To Determine Your Maximum Heart Rate

6 Ways To Determine Your Maximum Heart Rate

Most GPS units or heart rate monitor watches ask for your maximum heart rate so it can calculate the different heart rate zones. I have outlined several different methods below. Please note that your maximum heart rate is different than lactate threshold. As per this article in Road Bike Ride, by John Hughes, “Max heart rate doesn’t show cycling […]

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01 March 2016 ~ 2 Comments

One Easy Exercise You Can Do…In Your Car

In addition to my twice-a-week strength training regimen I now carry a hand strengthening device in my car. I use it when traveling or running errands. I originally started using a regular “hardware store” scissor clamp (background — yellow clamp), but it failed after about two months of use. I then picked up this clamp from Flawless Fitness […]

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20 December 2015 ~ 4 Comments

Fast After Fifty — 7 Points I Learned from this New Book

Seven takeaways from this recently (2015) released title Fast After 50 — How to Race Strong for the Rest of Your Life. By Joel Friel, author of other best-selling books like The Cyclist’s (or Triathlete’s) Training Bible, The Paleo Diet for Athletes etc. Incidentally, he just turned 70. I didn’t start a consistent exercise regiment, until I started running […]

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25 November 2015 ~ 7 Comments

Night Riding — Here’s Why It May Be Safer Than During The Day

  Several years ago, while riding a 600K on a highway in Arizona (near the Grand Canyon), some experienced randonneurs expressed the opinion that riding at night on a highway is actually safer than during the day. Since that event, I have often wondered about this. A few weeks ago, I did a 200K (125-mile) […]

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25 November 2015 ~ Comments Off on 8 Cycling Showstoppers & How to Prevent Them

8 Cycling Showstoppers & How to Prevent Them

 During the middle of July (2015), while riding a 600K (375 miles in just under two days…or quicker), I reflected upon the various reasons why some cyclists do not finish long rides. The three most common problems are listed first. Pressure Points: Cycling has several pressure points where you body meets the bike — feet, hands […]

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03 November 2015 ~ 2 Comments

Piña Colada Smoothie

For some reason I eat a different smoothie after strength training/weightlifting then I do following endurance training. This is my post strength-training piña colada smoothie. It consists of 8 ounces of pineapple juice, 4 ounces of coconut milk, one banana, handful of ice, a scoop of protein powder, a few tablespoons of flaxseed/wheat germ (I […]

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01 November 2015 ~ 2 Comments

Cycling Hill Climbing Tips

A recent editorial in Bicycling Magazine reminded me of some tips for climbing. They suggest to first scoot back on your saddle, which I already do, but they also suggested to drop your heel as your foot rotates across the top of the pedal. On mild terrain (3-5% grades) I also try to lift with […]

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14 October 2015 ~ 2 Comments

Constantly Getting Dropped? Maybe you need more iron.

Since 2007, when I started cycling, I have been training pretty diligently. Frequently, when riding with others my same age (or older than I), I get dropped. Earlier this summer, while getting some blood tests for a bladder infection/prostate problem, it showed my iron (Ferritin) was low. It was at 32, whereas normal is 22-275. […]

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29 September 2015 ~ 2 Comments

Saddle Sores — Prevention & Treatment with Ointments

This page deals primarily with ointments and medicated powders as it deals with one’s “undercarriage” in cycling. For saddle issues, visit this page.   Cremes for Use Prior or During a Ride During May of 2011, I  had a small cyst or boil near my sit bone. It was a week before I was going […]

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05 July 2015 ~ 5 Comments

Fasting Working Outs For Fat Loss, Ketosis + LoCarbs Diets

Introduction Last March I read this article about fasted workouts and thought it made sense. I tried it a few times, but no consistently. Then more recently, in 2016, I have been hearing about intermittent fasting, which ties into those attempting to implement Ketosis into their nutrition regimen. Ketosis is different than than the so-called Paleo […]

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29 October 2014 ~ 1 Comment

Four Commonsense Safety Cycling Rules

A recently bicycle/vehicle fatality prompted me to write to the editor (the victim was a mentally disabled man on a 3-wheel trike riding in the dark, apparently on the wrong side of the road). Below is my text. I was dismayed to see the fatal accident in the Oct 23rd issue. My heart goes out […]

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28 August 2014 ~ Comments Off on Three Cycling Climbing Workouts

Three Cycling Climbing Workouts

From the Carmichael Training Systems group, here’s three specific suggestions on how to climb better: Climbing Repeats (no surprise) Summary: Two to three sets of 8 to 12 minutes each at a continuous, tough rate at about 85-95% of your max heart rate. Each set should have a cool down or rest period of about […]

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29 September 2013 ~ Comments Off on Too Lean? Back Problems?

Too Lean? Back Problems?

Are you too lean? Do you have back or other bone problems? I have some athletic friends that are very lean and also have back problems. Today, during a Google search, I discovered something I have always wondered about, but could never find information about, until now…. “Body-fat percentages are reduced with weight loss. With […]

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02 April 2013 ~ Comments Off on Fitness Myths

Fitness Myths

  I love lists. It seems every time I read a magazine or online article about fitness myths, they seem to contradict each other. This one does make a lot of sense however. http://dailysavings.allyou.com/2013/04/02/fitness-myths/ Myth #1: Stretching before exercise reduces the risk of injury. False: The scientific literature of the past decade fails to support stretching before […]

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31 December 2012 ~ Comments Off on Improving Swimming Flip Turns

Improving Swimming Flip Turns

This post is for those struggling with swimming flip turns. During the 2012–2013 winter season (the winter is when I do most of my swimming) I have found that open turns are faster for me, but nearly every source indicates that a flip turn is the only way to go when swimming freestyle. Hmmm, read […]

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15 May 2012 ~ Comments Off on Lactate or Anaerobic Threshold

Lactate or Anaerobic Threshold

Recently I posted a question on a cycling forum. It was “how high should one’s heart rate be on a long extended climb?” Then general consensus was “try to keep it below your lactate threshold” or “don’t go into the red.” (Lactate threshold is also called anaerobic threshold or maximal steady heart rate.) I know […]

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10 February 2012 ~ 1 Comment

Post Workout Smoothie Recipe

For the past year I have concluded nearly workout (both cardio and strength-training) with a protein fruit smoothie. I got the original recipe from Boys Life, the BSA magazine for youth. It was a simple recipe, which I have since modified slightly. Here it is: 1 to 1.5 fresh bananas 3/4s of a fresh orange […]

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05 February 2012 ~ 1 Comment

Sinking Legs while Swimming

Here it is February and I have been consistently swimming since November of last year (2 – 3x a week). On my last post I reported problems with bi-laterial breathing. I have finally settling into breathing on one side, every other stroke (instead of every third stroke as with bi-lateral), BUT I switch sides every […]

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17 November 2011 ~ Comments Off on Swimming & Breathing

Swimming & Breathing

This fall, because it is too cold to cycle comfortably, and since there is not enough snow to ski, I have decided to try swimming for part of my cardio workout (I also visit the weight room). I have been going to the local college pool where I have been receiving lessons from a student […]

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10 November 2011 ~ 5 Comments

The Whiter the Bread, the Sooner You’re Dead

When I was growing up, my mother and many of her sisters (she came from a family of 15 siblings), espoused a good diet to increase one’s health and/or to increase your lifespan (several of them published books on this topic). They had a slogan, which I’ll never forget, which is “The Whiter the Bread, […]

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08 June 2011 ~ Comments Off on 2011 Training Notes

2011 Training Notes

April 23— 20 mile solo time trial, MP>Moroni>Chester Loop (about 500 vert. gain). Cross bike and no aerobars. Time: 1:03:57 after a warm up Max HR: 162 Average HR: 140 Time spent in each zone: 87%/13%/0% HR Zones (max set for 165 on Sigma PC15) = Power Zone (100-80%) 165-131, Fitness Zone (80-60%?) 132-115, Health […]

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12 May 2011 ~ Comments Off on Leg Length Inequality

Leg Length Inequality

  During the 2010 cycling season, while trying to find the ultimate saddle for cycling, I constantly had chafing issues, but ONLY on my right side, just forward of my sit bone. After reading Pruitt’s Complete Medical Guide for Cyclists about leg length inequality (p. 69), I had my legs measured. I went to a […]

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28 January 2011 ~ Comments Off on Why Tall Cyclists (like me) Suck On Climbs

Why Tall Cyclists (like me) Suck On Climbs

This confirms why sometimes I get blown away on the climbs by cyclists, usually much shorter than I (I’m 6-4). This all has to do with the fabled power to weight ratio (or strength to weight ratio) for those of us that participate in anti-gravity endurance sports like trail running, mountaineering, cycling and backcountry (rando) […]

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