100 Revs Blog

From the June issue of Bicyle magazine, p. 32 (paraphrased to reduce typing)

Don't re-use disposable water bottles made of polyethylene terephthalate (PET). According to Elizabeth Griswold, exec director of the Canadian Bottled Water Assoc., a study found that repeated washings likely accelaerate the decomposition of the plastic, resulting in potentially toxic compounds to seep into the beverage.

From the June Bicycle magazine, p. 87 (paraphrased to reduce typing)

Freeze a tube of all-natural, organic yogurt before a ride. Keeps your back cool. Each 2oz. serving tube has 10% of RDA calcium, 2 grams protein, ..., low in sugar & fat. Good flavors. stonyfield.com (There is a section on the site for downloading coupons -- if you can get the plugin to work properly.)

From the February 2003 issue of Bicycling, p. 21 (paraphrased to reduce typing)

Avoid a Cold by Exercising
Univ. of S. Carolina researches surveyed 547 adults over a year and found that active people have 25% fewer colds than inactive people.

Eat less, Live Longer
Although not concrete, the National Institute of Aging have an ongoing study of men that shows that consuming fewer tan average calories increases longevity.

Don't Worry, Be Happy
The Mayo Clinic analyzed personalities of 447 people in the 60s and then 30 yrs later. Result: people with a dark outlook tend to have worse health than more positive people.

Quick Tempers & You'll Suffer
An Assistant Prof at Vanderbilt Univ. correlated quick tempers to those more sensitive to pain. There is less "endogenous opiods" (brain chemical that surpresses pain) in those individuals.

From the September 2002 Issue of Bicycling (excerpts below, so it doesn't take as long to type)

Bonk Training: You wake up in the morning, drink two cups of coffee without putting anything else in your stomach, then go for a 60 to 90 minute ride.

Why? To lose weight, fast.

How does it work? According to Andy Pruitt, clinical director of the Boulder Center for Sports Medicine, there is no readily avaiable fuel source for your muscles (there is very little glycogen in the bloodstream when you wake up), so your body has to seek out fuel -- stored fat!

Note: To get the full effect, maintain an endurance pace, being able to talk without panting.

Very IMPORTANT Note: "If you ride like this longer than 90 minutes, your body starts breaking down muscle and protein in organs," says Liz Applegate, sports nutritionist at Univ of CA-Davis, author of Eat Smart, Play Hard. "Then you're not just losing fat; you're weakening your body."

Bonk Training Synopsis:
1) Drink 2-3 cups of coffee after waking up -- up to 45 minutes before cycling. Don't Eat
2) Ride at endurance pace (60-70% of your max heart rate, casual).
3) Go 20-90 minutes.
4) Can do this consecutive days, but include at least one day with a normal pre-ride breakfast.
5) Eat normal breakfast as soon as ride ends.
6) Fat should melt away.

From the September 2002 Issue of Bicycling

2 Fig Newtons contain 110 calories, the same as a typical energy bar or gel. Each contains 22 grams of carbs, 1 gram of fiber, and a good amount of potassium, iron, and calcium.

Bonus: They go down easy.

From the October 2002 issue of Bicycling, p. 36 (paraphrased to reduce typing)

12 Fuels

1. Apples - Has most "sweetness" per calorie than any other sugar.
   
2. Venom - Citrus-flavored, B-vitamin-infused energy drink. Contains bee pollen, taurine, and ginseng. Has yerba mate, an herbal source of caffeine, which reduces pain during exercise and may intensify muscle contractions.
   
3. Raisins - 31 grams carbs per 1/4 cup. Has 10% of daily potassium - helps muscles contract properly & conversion of glycogen to energy.
   
4. Kiwifruit - Has 3 grams fiber (12% of daily req) & speeds up digestive process.
   
5. Black tea - Just as effective as green tea at preventing heart disease and fight cancer.
   
6. Almonds - A cholesterol-fighting food despite 15 grams of fat (it is mostly unsaturated oil).
   
7. Jog Mate - Peanut butter alternative; eating protein with carbs speeds muscle recovery after a tough workout; chocolate or vanilla taste; 10 grams of protein in a 3 oz serving.
   
8. Balance Bar - Relatively high protein content; with 6 grams of soy protein - good for fighting some cancers; have after riding since harder to digest.
   
9. Yogurt - 1/3rd RDA calcium; 8 oz yogurt w/fruit has a 4-to-1 carb-to-protein ratio; good recovery snack.
   
10. Oregano - herbs contain more antioxidants (may protect from cancer and heart disease) than fruits and vegies.
    
11. Pumpkin seeds - 1 oz has 20% of RDA zinc - helps heal faster after a crash & may decrease length of colds.
    
12. Pop-Tarts - Kellog's low-fat frosted strawberry or brown-sugar cinnamon; 39 grams carbs; good for muscles before and during ride.
    

From the November 2002 issue of Bicycling, p. 73 (paraphrased to reduce typing)

A Univ. of CA study reports that peppermint activates nerve-cell receptors that respond to cold. York Peppermint Patties contain 3 grams of fat.

From the February 2003 issue of Bicycling, p. 67 (paraphrased to reduce typing)

The monounsaturated oils in peanuts (26 grams per 1.75 oz Planters Peanuts pack) have nearly the same cholesterol-lowering effects as olive oil. A Univ. of Buffalo study of female soccer players found that they were able to exercise 15% longer after adding peanuts to their diets.

From the August 2002 issue of Bicycling, p. 74 (paraphrased to reduce typing)

Extra-virgin (unrefined) olive oil contains antioxidants that fight cell-damaging free radicals. It lowers risk of hardening of the arteries. Spanish study with 3 months of cooking showed that the extra-virgin olive oil had less LDL cholesterol that clogs arteries than the cheap refined oil.

From the March 2003 issue of Bicycling:

1/2 cup of Ocean Spray Craisins yields 33 grams of carbs. Also gives a dose of phenols - antioxidants that fight heart disease and cancer - and proanthocyanidins - may prevent urinary tract infections.

Note: The fat-free craisins aren't sticky!

From the March 2003 issue of Bicycling:

Do-it-Yourself Energy
1) Wrap 'N Roll
Mix 1/2 cup peanut butter, 1/4 cup yogurt, 1 tbsp honey, and 1/4 tsp cinnamon.
Spread onto four 8-inch flour tortillas.
Sprinkle on 1/4 cup raisins and 2 tbsp honey-flavored wheat germ or Grape-Nuts.
Roll up, fold in ends.
Eat on the ride.

Analysis: The wrap conbines quick energy carbs (raisins, Grape-Nuts) with slower-burning energy sources (peanut butter and yogurt).

2) Energy Squeeze
Mix 2 tbsp honey, 1/8 tsp ground cinnamon, 1/8 tsp ground nutmeg and a pinch of salt.
Spoon into freezer bag and put into your pack.
On trail, bite off a corner of the bag and squeeze the honey gel into your mouth.
Wash down with water.

Analysis: Honey provides as much, maybe more, energy as many commercial gels. And it is all natural.