The Sea Otter Classic is fast approaching and Norco is heading down for the Shin-dig! On display will be a sampling of the 2009 product, a few sneek peeks at 2010, Daily Ryan Leech trials demos and some fast paced racing. If you are in the Monterey area, stop on by, if not then be sure to check back with the blog for updates on the event.
Check back soon!
Dustan
The Spin-A-Thon at Rockridge Secondary in West Vancouver is well under way. With more than 60 teams participating the fundraising total has now topped $87 000 and counting.
As I am typing this, the two Norco teams participating are approaching the 6 hour mark and have ridden more than 300km. WOW!
My second of three riding shifts is set to start at 4AM so I am starting to think about getting some shut-eye realistically though. . . . . probably won’t happen!
Check back soon for more updates!
Dustan
Tomorrow at 4pm marks the start of a 24hr Cyclebetes Spin-A-Thon. This is a relay raising money to help find a cure for juvenile diabetes. Norco has entered two teams in the relay, one of 10 and a second of 4. Both groups will be pedaling around the clock for a great cause. Check back tomorrow after 4pm for updates on the event and what is happening.
Check back soon!
Dustan
When you head out for a ride, what is your fuel? Are you a hemp heart eating, vegetable fanatic? A Baconator pounding fast food junkie? Or, are you somewhere in the middle? Chances are that you fall between these two extremes and taking a minute to look at what is fueling your body will help create a better understanding why you run out of steam when you do, and how you can stay active all day.
In this day and age of clogged arteries, heart disease, cancer and obesity; nutritional suggestion is around every corner. Whether we pay attention or not, the Health Police are lurking around each and every corner. Every food manufacturer out there has something fat free, sugar free, low cal, low sodium, so on and so forth. . . If all these things are removed, what is left over and what should you be looking for?
When riding, it is easy to grab a power bar or gel, a chocolate bar or energy drink. What are you eating though? What is the difference between a Power Bar and a Protein Bar? Energy drinks have become a crutch of current athletes and should be used with caution. They may provide a quick spurt of energy, but what else are they clogging your system with?
The relationship between exercise and eating can be broken down into three basic steps; before during and after. Before riding, you need to make sure that you are getting the food that will give you sustained energy. During activity, you need to make sure you stay hydrated and maintain your energy level. Afterward, recovery comes into play, you need to refuel your muscles and be ready for next time.
Preparation before activity is important to provide your body with long lasting energy. To do this you need complex carbohydrates, fat and protein. To gain such a range, whole wheat foods, fish, eggs, beans and nuts provide great long lasting energy. Be sure to drink lots of water as well to stay hydrated before riding.
During activity, your body needs constant refueling with a minimum of effort. Foods that provide quick energy with little digestion are key to sustained energy. Foods that will keep you going are bananas, potatoes, berries, raisins and lots of liquid. Where complex carbohydrates were important before, during exercise sugars such as glucose and sucrose are faster broken down and important in maintaining your energy levels. Caffeine can be a great source of quick energy, but make sure it is at the end of your activity as it is short lived and can promote dehydration.
After exercise is the third important aspect of diet. Post activity, your body needs a fuel quickly. You have a window of about 2hrs after exercise to replenish your body and start the recovery process. Carbohydrates, sodium and protein are crucial at this point. You need carbohydrates to maintain blood sugar and energy, sodium to replenish fluids and protein to repair muscle fibers. If you let the 2hr window close without refueling, your body will be more fatigued and you will have less energy down the line. I may sound a little bit like a broken record, but be sure to drink lots of water after exercise. Without re-hydration your body is incapable of sustained effort and proper recovery. Some foods that will help you recover are meats, nuts, yogurt, bagels and chocolate milk.
Remember, if you treat your body with care, you will perform and feel better. Diet is an easy way to improve your energy levels, and overall fitness. Eating well before, during and after activity will keep you riding longer and better prepared for next time.
Dustan
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