Rainy Day Reading Results for training and nutrition

Rainy Day Reading Results

It has been raining almost daily and continually for the last two weeks which has put a damper on my actual road bike riding. It’s not the rain so much as the thunder and lightning that keep me on a stationary bike in the gym. In between, because I am on a learning curve as far as training and nutrition for training I have been doing a lot of nutritional and utilitarian reading and study. Below are some items that I found both interesting and useful.

Duct Tape Redoux and two favorite quotes

My first favorite quote about duct tape is “If you have duct tape, it ain’t broke.”
My second favorite quote about duct tape is “Duct tape is a lot like the force- it has a dark side and a light side and it holds the universe together.”

In a previous blog I mentioned duct tape in applications for first aid, patching clothing, closing up open tubes of electrolyte drink and chamois butter, smoothing a rough spot on a wheel liner and carrying extra water bottles.

The latest edition of Bicycling Magazine (www.bicycling.com) lists some additional applications for duct tape including:
Mending tears in tires, clothing, shoes, saddle, bag or hydration equipment as well as re-attaching and securing loose equipment, monitors, lights, and other accoutrements, fixing broken helmet clasps and camelback straps. It can also serve a multitude of purposes in first aid situations including a frame pump splint and substitute adhesive for securing pads or bandages. You can make duct tape paper by laying strips sticky side together and fashion a multitude of useful and waterproof items such as wallets and pouches.

Now might be a good time to invest in a designer color of duct tape to match or complement your equipage.

Therapeutic quick fixes and acupressure for on the road

Overheated and headachy from a combination of heat and or humidity, exhaustion and /or possible dehydration?

One bike book recommends a three step approach. First remove your helmet and pour some tepid water over your head and shoulders. The temptation might be to use ice water, but this can result in an external brain freeze which will only worsen the headache. Secondly, grasp the indented area between the bottom of your nose and the top of your upper lip and pinch it firmly. Finally, continue pinching and breathe in through your nose for a count of 4, then exhale through your mouth for a count of 4. Repeat 4 times and then increase the count to 5, repeat four times and continue until you are breathing in for 7 and out for 7. Slowly release the pinch on your upper lip and continue breathing slowly and regularly in and out. Once you begin to feel recovered, rehydrate gradually with electrolytes taken in small sips. Take a break to allow your body to stabilize.

In case of stress

You’ve almost completed your long mileage for the day, and are cruising along in the zone when a truck comes by and blasts you out of the zone and possibly off of the road. Get yourself and your bike off road as far as possible and check yourself for damage. Then before you check your bike or do anything else, stand or sit in a relaxed position and start tapping the center of your breast bone with three fingers. Tap firmly but not hard. Concentrate on breathing in deeply through your nose and blowing out slowly through loosely pursed lips. The tapping will stimulate your thymus gland which will begin releasing immune and anti stress hormones. The breathing will allow your muscles to relax and begin to flush the additional lactic acid created by the stress. When you feel relaxed and are breathing and thinking normally, check your bike, drink and/or eat if you need to and continue on your ride.

Cramps in the calf muscles-

Pinching the area between your nose and upper lip is also suggested in case of cramps in your calf muscles. This area seems to be an acupressure point for a number of systems. Once the calf muscle has released spend some time flexing your foot and trying to touch the front of your ankle with your toes while making sure that your knee cap is pulling up and towards the back of your leg. You won’t be able to of course, but by flexing the opposing muscle group, you will assist the cramped muscle fibers in releasing and relaxing.

Post ride recovery foods

Seeds are a prime mid ride energy and post ride recovery food. At 180 calories and 5 grams of protein per ounce, seeds are dense in calories and contain a lot of energy potential without a lot of volume. Seeds, however, should not be eaten alone, because they have a low carbohydrate volume. Combine 1 ounce of seeds with 1 ounce of dried fruit (which generally contains 20 grams of carbs) and you have the ideal 1:4 protein to carbohydrate ratio. In addition, with their high folic acid content, seeds have been shown to be beneficial in helping to stave off heart disease, stroke, cancer and Alzheimer’s. One caveat, since seeds are very high in fat, if you are trying to lose weight or control body fat percentages, you should limit your intake to a reasonable amount and burn them off with sufficient exercise.

Caffeine not only gives you a boost, but when used post ride, has been shown to help with muscle aches and stiffness. However, it should be drunk late in the ride when you need the energy boost as there is no sense in wasting that energy boost early in the ride when you have enough energy. As a stimulant which increases circulation, caffeine also helps with post ride recovery.




Some thoughts on nutrition from various sources

Pineapple-
Fresh pineapple contains amino acids that are useful against joint pain and damage when eaten consistently and over the long term.

Garbanzo beans
Garbanzo beans provide molybdenum which cleanses the body of headache causing sulfites as well as providing manganese which helps cells maintain nutrient absorption and provide optimum physical energy. Garbanzo beans also supply folate which helps control levels of the artery destructive amino acid homocysteine and strengthens artery wall. Not to mention that the magnesium garbanzo beans contain relaxes arteries and increases circulation. Hummus anyone?

Almonds
According to the Journal of Nutrition, almonds may help regulate blood sugar levels and prevent sugar spikes and crashes. Try eating an ounce (about 8 almonds) along with the next carb-heavy meal and see if it doesn’t help prevent a food coma or post digestive stupor.

Artificial Sweetners
Artificial sweeteners often contain sucralose which can affect the body’s ability to control blood sugar levels often resulting in brain fog or lethargy. Sucralose and other artificial sweeteners have also been linked with poor memory so check the content on the little tubes of stuff you mix in with your water. Maybe it isn’t all in your mind.

Chili Peppers and Powder
Feel the burn in more ways than one. Capsaicin, the element that makes chili peppers hot, can also help control and keep off weight. If you don’t like spicy foods, try adding a bit of chili pepper to your lemonade or frozen sugar free fruit slushy. Blend frozen mango and papaya together with a bit of non fat vanilla yogurt , a dash of chili pepper and a bit of honey for a Tex Mex post ride cooler which is cooling, tart, tasty and good for you.

Pistachio Nuts
Stress beater. One ounce of pistachio nuts contains 240 calories and 10 grams of fat. Like all nuts, the fat content is high but the extra protein is beneficial, especially when the nuts are eaten in small amounts. In addition, pistachio nuts have been shown to help control blood pressure in stressful situations by increasing artery relaxation, lightening the hearts overall work load.




Multi Vitamins
If you are taking a multivitamin to balance out your nutrients, you should be taking it in the morning so that your body has a complete stash of vitamins and minerals on call as you start the day. Take your multi after eating a breakfast which has protein, carbs and a bit of fat. If you take it on an empty stomach, it may cause nausea or heartburn. Vitamins A, D and E also need fat and other nutrients in order to be fully absorbed.

Oatmeal
Oatmeal is good for you. Quick microwave oatmeal is marginally less good for you than regular cooked oatmeal. The fact that instant oats are cut finer to cook faster strips away some fiber but a serving of quick fix oatmeal contains 3 grams of fiber per serving. Unprocessed steel cut oats (A favorite of Lance Armstrong) contain 4 grams of fiber per serving but take longer to prepare. On the other hand, you can make up a batch over the weekend and store it in the refrigerator for up to a week. Slice off a portion, pop it in a bowl with a bit of milk, microwave for about a minute, mix and eat. This will give you the speed of microwave oatmeal with an extra bit of fiber.