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ABIKER's Photo ABIKER Posts: 981
1/23/07 9:06 A

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Thanks for the great info on lactate Kimi. I've been thinking about picking up Friel's book. Now I know I'm going to get it. I've been looking at some websites about it the last few days, and there is some confusing and conflicting info out there on the wild weird web.





CHAINRINGRRL Posts: 87
1/22/07 10:14 P

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I think I'm gonna order one of the perfect portions plates, too. What a super cool idea.

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KCERIDON's Photo KCERIDON Posts: 307
1/22/07 1:55 P

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Another Lactate Site. . .

http://www.lactate.com/lactate_threshold
.html

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"What's money? A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do." Bob Dylan
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KCERIDON's Photo KCERIDON Posts: 307
1/22/07 10:37 A

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Lactate Threshold training
Okay, here is what I read in Joe Friel's Heartrate monitor book (www.trainingbible.com or www.ultrafit.com)and Ali Winslow's training website (www.aliwinslowsports.com).

- Lactate is fuel for your muscles and during activity, it is constantly going into your muscles and being cleared away.
- Lactate threshold is the tipping point when your body can just barely keep up clearing away lactate production. This is marked by an increase in acid (hydrogen ions) in your blood. It is these hydrogen ions that cause burning in your muscles, not the lactate itself.
- I think of it like this, at lactate threshold you are at 100% efficiency in clearing away the lactate. Above this your body can't keep up and below this your body has more capacity. Like when you are driving your at a speed it is most efficient, the gas is burnt its cleanest.
- However, unlike a car, your body can learn to be more efficient at higher speeds, so your lactate threshold is always changing. So, if you train at or just below or just above your lactate threshold, your body starts thinking it should do better and it starts increasing your lactate threshold.
- The best way to find lactate threshold is through metabolic testing (blood tests through a series of exercises to look for hydrogen ions) on a day when you are well rested, properly hydrated and fed and low on stress. These tests are ~$150. There are other tests in Joe's book that can provide an approximation.
- It is a common misconception that you get stronger by working really hard and that you get the most benefit from working out at a really high heart rate. Lactate threshold training says, you get the most benefit from a heartrate at lactate threshold. Which can be very different for two people of the same age, same size and similar abilities (ie timetrial times and distances). So, to get the right heart rate for your lactate threshold, you should do a test of some kind.

I feel like I pleatued early last season and just kept training inefficiently to the point of overtraining. I want to get tested because I am SURE I am working way too hard and too inefficiently. I am also focusing my training on trying to keep my heart rate down with my cadance up even if that means I have to be in a really low gear and go slow.

Kimi

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"What's money? A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do." Bob Dylan
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DHANKS430 Posts: 109
11/21/06 7:29 P

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My wife and I have been eating in as much as possible so we don't have to deal with portion control. I realize that is not always possible, so eating half the meal is a good idea.

 
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KCERIDON's Photo KCERIDON Posts: 307
10/13/06 2:35 P

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HEy Kellie,

That is kind of cool. I have the same problem - mostly when eating out. That is when portions get outrageous. I have been focusing really hard on eating about 1/2 of what is given except for the vegetables. The problem is when they don't box up the stuff fast enough and it sits in front of me. I should just bring a container to box it myself at the start of a meal. I have just been procrastinating, but I think I will get myself motivated on this now.

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"What's money? A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do." Bob Dylan
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KJEANNE's Photo KJEANNE SparkPoints: (39,604)
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10/13/06 2:20 P

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I have reset my goals for losing weight because itís just not coming off as fast as I thought it would. I have been at the same weight for a few months. I realize I have an issue with portion control. So I sent away for the Portion Control plate mentioned in one of the Sparkpeople articles. Hereís the link: http://www.perfectportions.com/pages/what_
do_you_get.htm. It will be interesting to see if it helps. Iíll keep you all posted.

Do not look where you fell, but where you slipped.
African proverb


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SKIGEEK's Photo SKIGEEK Posts: 580
10/12/06 3:03 P

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WOW... that's a ROUGH fall season, Kimi! I'm sorry to hear that, but am very glad to hear that you two are on the mend! :-)
Take care!

~Jeff
'What better place than here? What better time than now?' -RATM
SW:185 GW:~165 - succeeded
KCERIDON's Photo KCERIDON Posts: 307
10/12/06 2:04 P

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That's great news Skorheim. I too am finally on the mends. I finally got through the stomach thing then developed lactose intolerance and finally my husband gave me a heck of a head cold. So, I have been spending time on the trainer in the low end of the aerobic zone for recovery.

Time to get better and back into things!

=====================================
"What's money? A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do." Bob Dylan
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SKORHEIM03 Posts: 34
10/11/06 10:09 P

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I seem to be about over this pleurisy stuff now. I have not worked out in about a week now and I can really tell. Time to get back on the bike!


you snooze, you loose!


 
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SKIGEEK's Photo SKIGEEK Posts: 580
10/8/06 3:42 A

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Hey SKORHEIM03,

Dude! Major bummer! Please keep us (or at least me) up to date on how you progress with that. I wish you a very quick recovery. Until I read this I figured that Pleurisy was the issue of when I mixed up singular and plural tenses, but is sounds much much worse. Again, I hope you get well soon!

~Jeff
'What better place than here? What better time than now?' -RATM
SW:185 GW:~165 - succeeded
KJEANNE's Photo KJEANNE SparkPoints: (39,604)
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10/6/06 10:32 A

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I checked out pleurisy on the WebMD site. Hereís the link: http://www.webmd.com/content/article/7/168
0_53636.htm
Looks like pleurisy is a symptom of an underlying problem that must be treated in order for the pleurisy to clear up. Iím no expert, but sounds like you need to have a talk with your doctor about the causes and treatment. Sounds painful. How are you doing?

My prayers are with you for a fast, painless recovery!

Kellie


Do not look where you fell, but where you slipped.
African proverb


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SKORHEIM03 Posts: 34
10/5/06 10:08 P

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Anyone out there ever have Pleurisy? I spent most of last night in the ER doped up on morphine to kill the pain. They advise no excercise, lots of rest and a steady diet of painkillers until it goes away.

Someone told me today that they went through this for a month. Not good news! I was hoping someone would have some good info on what to expect.

you snooze, you loose!


 
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KCERIDON's Photo KCERIDON Posts: 307
10/5/06 2:27 P

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Creepy weird!

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"What's money? A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do." Bob Dylan
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KJEANNE's Photo KJEANNE SparkPoints: (39,604)
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10/5/06 2:21 P

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Or it might be that they are reading your mind Kimi!

emoticon

Do not look where you fell, but where you slipped.
African proverb


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KCERIDON's Photo KCERIDON Posts: 307
10/5/06 1:56 P

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Hey,

Spark just had an article on High Fructose Corn Syrup. They surely must scan the boards to see what everyone is taking about because these articles are always timely and related to something on my mind. . .


http://www.sparkpeople.com/resource/nutr
ition_articles.asp?id=486

=====================================
"What's money? A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do." Bob Dylan
=====================================

ABIKER's Photo ABIKER Posts: 981
9/27/06 11:55 P

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I had my first visit with a chiropractor today. Ever since I pulled a muscle in my upper back a couple of weeks ago I've been experiencing some neck pain. I decided to try the chiro after he was able to help my wife with her migraines. It was an eye opening first visit. It turns out I aggravated an old injury in my neck. After a few pushes and pokes I realized that my neck has really been achy for a while. Amazing what your body can get used to. maybe I was better off just not realizing the pain I was living with? I'll let you know...





NNEARING Posts: 138
9/5/06 6:38 P

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Hi Kimi - About the corn syrups and dextrose things -- I don't really have any more information - I just remember our allergist telling us when the kids were little that if they ever needed an IV, they'd have trouble, because they all had dextrose in the solution! I wish I had something more to offer. We can't avoid it entirely, but try to stick to things where it's low on the list of ingredients.

BTW, if anyone lives way up north, sodas made in Canada are sweetened with sugar, not corn syrup - or so I've heard.

Take care, all!

Nancy emoticon

 
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MIKE.G Posts: 20
9/5/06 3:27 P

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Bev:

Thanks for the back stretches link. I've been looking for a few lower back stretches to add to my routine.

 
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KJEANNE's Photo KJEANNE SparkPoints: (39,604)
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9/5/06 3:24 P

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CoachBev, thanks for the spine and sports therapy site. Itís an excellent resource for stretches. I learned some news ones that I can use after riding.


Do not look where you fell, but where you slipped.
African proverb


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ABIKER's Photo ABIKER Posts: 981
9/5/06 3:19 P

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Thanks for sharing Bev. I'd definitely be checking those out.

As far as HFCS goes: it seems it's near impossible to avoid completely, but I'm definitely more aware of it. It is everywhere, even in apple sauce, yogurt and other healthy foods. I think the key is going to be avoiding unnecessary amounts of it just like any sugar. Avoid sodas and make changes when possible. I've started using mustard instead of ketchup. I'm using salsa on turkey sandwiches instead of mayo or miracle whip. It's definitely made me more aware of what I'm eating.

It's in gatorade! geesh. I use a mix of gatorade and water on my bike rides in one of my water bottles.


Edited by: ABIKER at: 9/5/2006 (15:20)




COACHBEV's Photo COACHBEV SparkPoints: (5,039)
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9/5/06 1:18 P

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For stretches, I got some from a sports chiropractor in houston. here's the link

http://www.spineandsportstherapy.com

the password is the phone number 7136299200. it doesn't cost anything to get to the resources for stretches.

I don't stretch too much before I exercise. It's like pulling cold taffy. After exercising, I try and do the full 10minute routine from JDH (the guys above). I've found that after I run, my muscles are especially tight.

re the corn syrup discussion, IT'S EVERYWHERE! kid's juices, ketchup, salad dressings, powerade and gatorade. it's one of the first things that I look for when buying food.

Happy stretching and munching.
bev

"Imagine your life...and then LIVE it!"


 
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KCERIDON's Photo KCERIDON Posts: 307
9/5/06 8:53 A

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Hey Nancy,
If you have more info on those corn syrups, I would be interested. It's no wonder people plumping up like they are; no one has a clue what they are eating. The adverts are so deceptive.

For example, those cereals like Speical K that are supposed to be so good for you. Tons of artificial ingredients and high fructose corn syrup is high on their list of ingredients. Lose 10 lbs in 1 week - yeah right, all you have to do is cut your calories for breakfast and lunch to less than 200 calories so that your daily calories are less than 1200 calories!! How am I supposed to do a 30 mile ride on a 200 calorie breakfast?

As for the stretching issue, I am a huge advocate for it. My recovery time is lower, my warm up time is faster. I find that how I feel after a workout after having had a few days off is related to how fleixble I am at that time. If I leave a workout tight and then take two days off, then I am sore after that next workout.

Gotta run,
Kimi

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"What's money? A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do." Bob Dylan
=====================================

NNEARING Posts: 138
9/2/06 12:42 P

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Those corn syrups are scary! (anything with -dextrin or -dextrose is corn too). We discovered how prevalent they were when our kids were diagnosed with corn allergies. When I can, I take nuts and dried fruit with me on a ride, but that can be expensive.

I really don't like to take the time to stretch, but my doctor gave me a good scolding at my last physical and told me that at our age (we're both about 50) the stretching was at least AS important as the exercise if not more so. I'm trying really hard to make sure I get quads, hamstrings, glutes, and IT band at a minimum every day. It's quite a challenge for me -- even when I'm sore and limping and I know that stretching would help. That's why it's one of my 3 goals for this first phase....

Take care, all.

Nancy emoticon

 
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ABIKER's Photo ABIKER Posts: 981
8/31/06 5:17 P

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Thanks for the articles Kimi. Those were very interesting reading.

As far as stretching goes, I don't as much as I probably should. I don't usually stretch much before riding. I might stretch out a bit as I'm getting ready, but I just work myself into the ride like you guys. After the ride I usually do some stretching, especially my back, shoulders and other areas that get stiff over the course of a long ride. I should stretch more while at work. Unfortunately, like a lot of people I sit all day long at work, and if I do get sore it usually after riding then sitting for a long time.





MIKE.G Posts: 20
8/30/06 1:20 P

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I don't stretch before I ride. I ride slow for the first 5 minutes to loosen up. After a ride, I have a 5 minute stretch routine for legs, arms, and back.

When I started riding a few months ago, I had soreness in my hips and knees. A few days of rest was the cure. Now, stretching does the trick.

 
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KJEANNE's Photo KJEANNE SparkPoints: (39,604)
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8/30/06 10:29 A

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What and how much stretching do you do before and after a ride? Does it help alleviate muscle soreness? I donít stretch before I ride but do take time out during and after a long ride (20+ miles) to stretch.


Do not look where you fell, but where you slipped.
African proverb


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KCERIDON's Photo KCERIDON Posts: 307
8/29/06 12:31 P

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Hey Everyone,

Part II of an article abotu Athelete's Nutrition on Spark. . . .

http://www.sparkpeople.com/resource/moti
vation_articles.asp?id=631

It has similar numbers for intake as the nutrition guideline document I sent a few of you.

Kimi

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"What's money? A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do." Bob Dylan
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KCERIDON's Photo KCERIDON Posts: 307
8/28/06 4:32 P

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Yeah, I have started reading labels more closely and it is amazing what you find in so-called health foods and atheletic suppliments. Maltodextrin, maltose (which makes beer sweet), sorbitol, maltitol and on and on. . . . What happened to good ol' fashioned 'food'? Even fresh fruits and veggies are scary when you think of pesticides. Of course, all organic, all the time requires alot of money.

I try to stick with Kashi for my cereals and some bars and Clif for my bars and gels.

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"What's money? A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do." Bob Dylan
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ABIKER's Photo ABIKER Posts: 981
8/28/06 3:38 P

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Some information and links on high multose corn syrup. Judging by what information I've found it looks like it is used in the processing of the foods and for preservation. I could be wrong, most of the information was very technical. I couldn't find anything on health effects. I feel like I need a masters in Chemistry to figure out what we're eating!

"High Maltose syrups are used as shelf life improves for starchy foods and as microbial growth inhibitors"

http://tinyurl.com/ql8g4

It is a colorless, odorless, viscous sweet syrup, mainly used in confectionery and pharmaceuticals industry as a sweetener and bonding agent

http://www.riddhisiddhi.co.in/prod_lg.ht
m

Probably used to hold that Trail Mix bar together!

Edited by: ABIKER at: 8/28/2006 (15:40)




SKIGEEK's Photo SKIGEEK Posts: 580
8/28/06 12:21 P

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I bumped into High Maltose Corn Syrup this weekend in my Nature Valley Trail Mix bars. Anyone know much about this? I wasn't able to find much on-line other than the following:
http://tinyurl.com/phvp9
I haven't done my HFCS homework yet, so I can't conclude anything from this yet.
~Jeff

Edited by: SKIGEEK at: 8/28/2006 (12:25)
~Jeff
'What better place than here? What better time than now?' -RATM
SW:185 GW:~165 - succeeded
KCERIDON's Photo KCERIDON Posts: 307
8/26/06 12:01 P

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Thanks Adam!

I have totally gotten obsessed with this high frutose corn syrup. I can't believe how many labels have it on thier list of ingredients and how it is contributing to Type II diabetes and obesity in the US. I am curious about testing how my body reacts to it versus sugar with the glucose monitor Joe sent me. A sacrifice for science.

I have also read that artificial sweetners also trick your body into not understanding that sweet stuff is high is calories. Then when you do eat a real sweet, your body doesn't realize you are taking in alot of calories and doesn't signal fullness. I have been weening off diet cokes and splenda in my coffee. Oddly, as a diet strategy, I actually added a tablespoon of sugar to my coffee rather than splenda for this reason.

Great article!
Kimi

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"What's money? A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do." Bob Dylan
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ABIKER's Photo ABIKER Posts: 981
8/26/06 11:42 A

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I got an article from Spark about High Fructose Corn Syrup, and thought I'd share it. I have become obsessed with the stuff since it was brought up here. It's everywhere!

Here's the link to the spark article

http://tinyurl.com/pnz36





KCERIDON's Photo KCERIDON Posts: 307
8/24/06 10:31 A

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Can't beat good ol' hydration and electrolytes. I use an electrolyte solution called Elete. It can be purchased from bike nashbar. So, like a banana and Tums, it also has Sodium, Potassium, Magnesium, and Chloride. I put a few drops in my camelback. Too much and you feel like you are drinking the ocean.

After a 2 or 3 hour workout or an event, I will also down a few electrlyte pills for recovery.

=====================================
"What's money? A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do." Bob Dylan
=====================================

KJEANNE's Photo KJEANNE SparkPoints: (39,604)
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8/23/06 10:05 A

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Another solution for cramps is Tums. One of my training ride leaders turned me on to them. I always keep a pack in my camelback. They, of course, take up less room than a banana.

Do not look where you fell, but where you slipped.
African proverb


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SKIGEEK's Photo SKIGEEK Posts: 580
8/22/06 7:01 P

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Really! And don't knock it 'till you've tried it, though it sounds pretty bad to me too. :-) I got cramps twice this year for the first time ever, first without banana eating, and then with a banana, so now I carry the back-up mustard just in case.

Edited by: SKIGEEK at: 8/22/2006 (19:06)
~Jeff
'What better place than here? What better time than now?' -RATM
SW:185 GW:~165 - succeeded
ABIKER's Photo ABIKER Posts: 981
8/22/06 6:29 P

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really mustard? Should I eat a couple of bananas with mustard before I race? I think I just made myself sick.

Usually I eat at least one banana an hour or so before I race, and that's done the trick all year. I forgot to pick some up for the race, and man did I pay the price.





SKIGEEK's Photo SKIGEEK Posts: 580
8/22/06 6:16 P

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I recently heard that mustard (yellow) is good for cramps. I now carry a to-do packet in a jersey pocket when I ride just in case. I hope your calf starts feeling better soon, Adam.
Take care, ~Jeff

~Jeff
'What better place than here? What better time than now?' -RATM
SW:185 GW:~165 - succeeded
ABIKER's Photo ABIKER Posts: 981
8/22/06 6:02 P

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KJEANNE,

You're probably right more tart than sweet, but either way they're just not my bag. You want them? Okay, just give me your address, and I'll pop what's left in an envelope and send them along! ;)

I may be down for the rest of the week. boooooo! I got some cramps in my calves on Sunday on the 2nd 5K. I was able to run them off, but I must have strained my right calf. I'm hoping that's all I did anyway. I'm gonna talk to my trainer this evening and get some advice. I actually worked out today at the gym and it felt pretty good while I was working out, but whenever I sit for long periods, which I do at work, it is extremely painful when I stand up and start walking.





KJEANNE's Photo KJEANNE SparkPoints: (39,604)
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8/22/06 10:22 A

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Hey Abiker:
If you have any extra sports beans send them on to me. I like them. Did you drink water when eating them? They did make me burp if I didn't drink water while munching them. I found them to be tart not sweet. oh well.

Do not look where you fell, but where you slipped.
African proverb


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ABIKER's Photo ABIKER Posts: 981
8/21/06 11:32 P

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I tried out the Jelly Belly Sports Beans on Sunday. They had some at a bike shop I stopped at to pick up some spare tubes. I popped a few in the car Sunday morning on the way to my race just to try them out, and I must say I didn't really like them. I found them to be too sugary and sweet, and they made me burp repeatedly. I think I'll stick with the Hammer Gel, Gu, and good old bananas.



Edited by: ABIKER at: 8/21/2006 (23:32)




ABIKER's Photo ABIKER Posts: 981
8/18/06 12:42 P

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I got this in my email today from the Community Team:

HEALTHY TIP OF THE DAY:

Popping your joints may keep them moving. People who crack their back, neck, hips or knees every few days have 56% fewer arthritic joints than those who don't, research from the Johns Hopkins School of Medicine in Baltimore shows. Despite its bad rap, intentional cracking eases pressure and prevents buildup of bony deposits, scientists say.


Now I've heard that popping and cracking joints isn't directly related to causing arthritis, and it isn't as bad for you as some of us have been lead to believe. I have never heard that it can actually be good for you. I'm a habitual popper of the back, neck and whatever else will. The back feels the best. I did a quick search on the internet and couldn't find any articles to back this claim up. It kind of makes sense, because isn't that really what a chiropractor is doing? Anyway if anyone has any thoughts or facts about this let me know.





KCERIDON's Photo KCERIDON Posts: 307
8/16/06 12:00 P

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Funny, there was a Spark article that address just that! "Exercise doesn't have to be painful"

http://www.sparkpeople.com/resource/fitn
ess_articles.asp?id=262

Jus a thought though, lifting can take more out of you than you think. Your muscles are into a recovery zone. Lifting really is nothing more than injuring the muscles to get them to expand than allow them to repair for a highr capacity. They just don't wanna be worked while they dump toxins and rebuild muscle. In the end, exercise after weight traning is good, but you will have a tougher workout even though you remove the toxins faster and recover faster. Catch 22.

=====================================
"What's money? A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do." Bob Dylan
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BLUEBIKR's Photo BLUEBIKR Posts: 49
8/16/06 11:52 A

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Whoops! Posted twice. This just isn't my day.

Edited by: BLUEBIKR at: 8/16/2006 (11:55)
I generally avoid temptation unless I can't resist it - Mae West

BLUEBIKR's Photo BLUEBIKR Posts: 49
8/16/06 11:52 A

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Have you guys ever experienced days when you just couldn't get going?

I had a tough ride today. Usually, the first couple of miles are slow as my muscles warm up, but soon the endorphins kick in and I feel great. Today, I felt lethargic starting and I could never shake it. I finally quit after only 11 miles at barely 15mph average. It may be because I had an intense lifting session last evening, but I also had some high sodium foods last night.

I heard an NFL trainer talking the other day and he said that if you don't start the day hydrated properly, (meaning drinking water the night before) it is too late to drink water before you exercise.

My theory is that all of that salt dried me out as I slept making it harder for me to exercise once I got up.

Any thoughts?
Joe

I generally avoid temptation unless I can't resist it - Mae West

KCERIDON's Photo KCERIDON Posts: 307
8/15/06 1:58 P

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http://www.sparkpeople.com/resource/nutrit
ion_articles.asp?id=627

=====================================
"What's money? A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do." Bob Dylan
=====================================

MIKE.G Posts: 20
8/15/06 1:51 P

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KCERDION:
Could you post the 'High Performance Nutrition' article link. I don't see it listed. Thanks.

 
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KCERIDON's Photo KCERIDON Posts: 307
8/15/06 1:00 P

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Hey Everyone,

Did you read today's article in Health and Nutrition on Spark about High Performance Nutrition. It is actually a pretty decent read.


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"What's money? A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do." Bob Dylan
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KCERIDON's Photo KCERIDON Posts: 307
8/13/06 6:07 P

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Well, all of the carb load things have a load of sugar in them - that is what makes then straight up and quick energy. The first ingredient of a Clif Blok is Brown Rice Syrup, which is a simple carbohydrate.

I am interested in HFCS vs Cane Sugar (in Clif product), Brown Rice Syrup (Clif again) Honey (in Stingers), Maltodextrin (GU), long chain maltodextrin (Hammer Gel), Sugar/Corn Syrup (Sport Beans) or just sugar. They all have a simple sugar of some sort. I like my ingredience to say 'sugar' or 'honey' or 'rice syrup' rather than a chemical or manufactured name. I am a big fan of Clif products in that respect.

Now, HFCS is a manufactured syrup that has a concentration of fructose that is about 50x that of say an orange. Your body just doesn't know what to do with it. It is in everything - even 'health foods'.

Sorry, I am harping on this, it is just a new bit of information I have latched onto and just can't let go. I agree, the clif bloks are good.

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"What's money? A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do." Bob Dylan
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SHELLBEAR's Photo SHELLBEAR Posts: 149
8/13/06 4:02 P

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I imagine Jelly Belly anything has a high amount of refined sugar in it. If you're looking for something sweet to eat on rides, but not gels, take a look at Clif Shot Bloks. They're gummi and taste delicious! I've added them as a new tradition on my ride. The lemon lime ones taste best when warm from a long ride outside! Cran razz are ok, but orange have a funky aftertaste.

"I reject your reality and substitute my own." -Adam Savage


 
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KCERIDON's Photo KCERIDON Posts: 307
8/13/06 10:58 A

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I looked more closely at the BMR page today and realized that my ultimate weight goal may be too low. I am a woman that is built like a linebacker. I never need shoulder pads and I make bodybuilders jealous because I can beef up muscles rather quickly when doing heavy weight training without any additives (like creatine).

Currently, even at 205lbs, I have 28% body fat (in a high, but okay fitness range). That means my goal of 170lbs would put me at only 13% body fat. While that is not outrageously low, it is also not very realistic.

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"What's money? A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do." Bob Dylan
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KCERIDON's Photo KCERIDON Posts: 307
8/13/06 10:15 A

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I totally agree that the spark calories are not adequate for athelets, but when I do the Harris Benedict equation 2200 to 2400 calories per day seems like a lot. I am not even sure I can eat that much every day. I guess I should look at labels and increase my calorie density.

I also recently read about High Fructose Corn Syrup (HFCS) in runner's world. It is an engineered molecule to increase sweetness density for little cost. Apparently, the body does not process it the same as sugar - your insulin response isn't the same. So, many many times it is not consumed and turns into fat - just as excess sugar does, but it doesn't even have to be in exess due to the insulin response. It is the #1 ingredient on sooooo many things which is why I find this amazing. Look at your power bars, your healthy cereals, even your 'natrual' foods. It is EVERYWHERE!!!

From now on, I am really going to pay close attention to my labels. Clif bars will be my standard for riding.

Edited by: KCERIDON at: 8/13/2006 (10:55)
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"What's money? A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do." Bob Dylan
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NATHELESS's Photo NATHELESS Posts: 5,644
8/12/06 7:55 P

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We have so many threads now, I wasn't sure where to post this...

I just thought I would report in that I did finally get around to reworking my plan a few days ago, in order to have my calorie range be more in line with my BMR + activity (via the Harris-Benedict formula) - 15-20%. (I had to set my goal date out to next year, and manually enter my calories burned per week.)

Lo and behold - it seems to be working! I've dropped a couple pounds in just the last few days. It probably doesn't hurt that I have been biking a lot this week, but I was biking a lot previously, too, and the scale wasn't moving at all.

So, I am more than ever of the opinion that the sparkpeople ranges are just too low for people who are pretty active.

Did anyone else try bumping their calories up? Did you see a difference. (Judy, I thought you were also going to try that - did you?)


My program consists of eating well, getting good exercise and loving life as long and hard as possible.

This is it, your only life.

"Argue for your limitations, and sure enough, they're yours."


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ABIKER's Photo ABIKER Posts: 981
8/12/06 4:51 P

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Just thought I'd share this bit of information. I've started tracking my eating habits with Sparkpeople and it has really changed the way I look at what I eat. It's made me think harder about my choices which brings me to fast food. I've been trying to stay away from it totally with limited success. Some days though it's just easier. I found this today. Wendy's has all their nutritional information on their website where you can even create a meal and get the breakdown for calories, fat, sugar, etc. It is very cool, and because of it I was able to get something there and feel pretty good about my choices.

wwww.wendys.com

kudos to Wendy's





ABIKER's Photo ABIKER Posts: 981
8/7/06 11:45 P

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I saw someone mention something about back pains in one of the threads, but I can't seem to find it again. Anyway, I find that I get back pains usually a little over an hour into the ride. Somedays not so bad, and other days it comes down to what hurts worse my butt or my back.

I ran across this article in the latest Bicycling magazine and thought I'd share.

http://www.bicycling.com/article/0,6610,
s1-4-22-14977-1,00.html






KJEANNE's Photo KJEANNE SparkPoints: (39,604)
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8/6/06 10:52 P

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I tried the Sports Beans on my 44 mile ride Friday. They taste wonderful. Much better than the drinks and gels. They are a little tart but I like that sort of favor. They work just a well as the drinks or gels in terms of energy generated. Best of all, no more sticky bottles to clean and no power drink residue on my bike! emoticon

Do not look where you fell, but where you slipped.
African proverb


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JUJUBUG's Photo JUJUBUG SparkPoints: (12,562)
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8/3/06 10:49 A

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I just checked out the site as well and I think I am going to order the variety pack. Prices seem reasonable. It should be worth a try.

Live your life in such a way that when your feet hit the floor in the morning, Satan shudders and says....'Oh, crap....she's awake."


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ABIKER's Photo ABIKER Posts: 981
8/3/06 10:29 A

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Sounds interesting. I just checked out the site, and it appears they would be as good as Gu on the comparison chart. Let us know how they work out for you. Unfortunately, there aren't any stores selling them in our area. I might order some though for my century ride in September if they are good. It would be nice to have some variety in snacks.

It would be nice to know what flavors you liked best!





KJEANNE's Photo KJEANNE SparkPoints: (39,604)
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8/3/06 10:01 A

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Yes, you do eat the power beans while riding. They instructions say you should also drink water when eating the beans. They arrived yesterday. Iíll use them on Fridayís ride. But I did taste test them. They are delicious! If you didnít know better, you would swear they are regular jellybeans.
emoticon

Do not look where you fell, but where you slipped.
African proverb


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ABIKER's Photo ABIKER Posts: 981
8/2/06 6:02 P

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These jelly beans you're talking about, are they meant to be eaten while riding? I guess I could check out the site myself, but I was just wondering.

As far as the gels go, I've tried several different kinds and they range from okay to intolerable. I prefer Gu. It actually has a pretty decent flavor and texture.





KJEANNE's Photo KJEANNE SparkPoints: (39,604)
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7/28/06 11:34 A

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Thanks for sharing your experience with the sports beans Kceridon. I ordered them from the Jelly Belly website since I havenít seen them in any of my local bike shops. They are a little pricey Ė with shipping $1.40 a bag Ė but I really canít stand the gels and they seem to compare well to the nutritional drinks (according to the chart on the Jelly Belly website).

Do not look where you fell, but where you slipped.
African proverb


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JUJUBUG's Photo JUJUBUG SparkPoints: (12,562)
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7/28/06 8:05 A

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ohhhh I love jelly beans, I will check that out. And Natheless thanks for the tip about the calories I will make that a target as well!

Live your life in such a way that when your feet hit the floor in the morning, Satan shudders and says....'Oh, crap....she's awake."


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KCERIDON's Photo KCERIDON Posts: 307
7/27/06 7:33 P

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I have tried them and they are definitely much easier to eat than choking down gels and they are easier to handle than clif blocks. They don't disentigrate on contact. I also like sucking on starburst candies. No electrolytes, but they do have sugar.

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"What's money? A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do." Bob Dylan
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KJEANNE's Photo KJEANNE SparkPoints: (39,604)
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7/27/06 6:34 P

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Check out the Jelly Belly site: www.jellybely.com for more information on the sports beans. They seem like a good idea. I haven't been able to find them in any of my cycling shops. Darn.

Do not look where you fell, but where you slipped.
African proverb


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NATHELESS's Photo NATHELESS Posts: 5,644
7/27/06 5:21 P

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The sport beans are carbs & electrolytes in jelly bean form, I believe. I've been a bit curious about them, but mostly 'cause I like jelly beans!

As far your calorie question - maybe you should split the difference and add 200-300 for now, and see what happens. (Then another couple hundred if you're still feeling hungry...)

If you're tracking food in SP, I'd raise your activity level and/or extend your goal date until you're in the range you want to be in, that way it's still giving you a breakdown of ranges for carbs, fat and protein.

I think I'm going to try that as well, 'cause while I've been losing, it took me the last month to drop 2 pounds!


My program consists of eating well, getting good exercise and loving life as long and hard as possible.

This is it, your only life.

"Argue for your limitations, and sure enough, they're yours."


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JUJUBUG's Photo JUJUBUG SparkPoints: (12,562)
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7/27/06 3:55 P

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I've never heard of sports jelly beans...what are they?

Live your life in such a way that when your feet hit the floor in the morning, Satan shudders and says....'Oh, crap....she's awake."


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KJEANNE's Photo KJEANNE SparkPoints: (39,604)
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7/27/06 3:36 P

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Thanks for starting the new thread. It will be helpful in our health and nutrition discussions. I have also been tracking my food and making sure I eat healthy foods. I have lost a whole size (14 instead of 16) even though I have only lost 8 pounds. My pants are hanging off me.

Has anyone tried the Jelly Belly sports beans? Iíve tried the gel stuff and donít like the consistency of it.


Do not look where you fell, but where you slipped.
African proverb


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JUJUBUG's Photo JUJUBUG SparkPoints: (12,562)
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7/27/06 11:07 A

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Hope no one minds that I started a new thread. I was having trouble trying to keep up with our bicycling news and then the health and nutrition discussions. I thought this might be easier. I figure can be each other's support and advisors on all things healthy. :-)

Back to my BMR questions. There was a 1000 calorie difference when I used that BMR website but I did NOT subract the 20%, which changed it to a 500 calorie difference. So is this what I should be aiming for? I hope so because staying in the range I am trying to stay in I stay hungry and then end up snacking at night.

I am eating much better. I am not using any kind of actual diet plan except counting calories and making sure I am eating healthy foods. The counting AND the watching protien and fat levels makes me very aware of what I am eating and how fast things add up.



Live your life in such a way that when your feet hit the floor in the morning, Satan shudders and says....'Oh, crap....she's awake."


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