Bike Camping Again

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6 Years farther down the road, I clipped on the Arkel bags again (and I barely remembered my hack for the rack) and went here, where it always begins.

Camping this weekend on the Swift Campout 2016 with a group.  Should be nice to get everything on the bike, as soon as I get it washed, adjusted, that rear wheel trued, and a few things purchased ….Smile

Touring Setup for FAST TransAm transit

Summer is starting and I have been looking at high speed touring, newer setups.

TransAm Bike Race Steeds 2016 got me thinking about details.

BikePacking Ultra setups and then Outside ran the Ultimate BikePacking Setup with a lot of details.

While I am not sure what changes I am willing to make, it does get me thinking.

Continue reading “Touring Setup for FAST TransAm transit”

Spray.Bike

Spray.Bike – the first ever range of bicycle-specific colour coating designed for both amateur and professional use. Use our range of colours to personalise, change or refresh your ride, creating something unique to you. Filmed by the wonderful Box Town Project & featuring the commissioned track Spray by Noetic Curve.

How to Eat Optimally For Cycling as You Grow Older

There was a recent article in CyclingWeekly (UK) that outline a few essential points on aging and exercise

Essential points

  • You may require fewer calories as you get older
  • You’ll need more protein to offset age-related muscle loss and ‘anabolic resistance’
  • Consuming omega-3 fats and vitamin D becomes more important
  • Thirst becomes a less reliable indicator of your fluid needs

While the article had a lot of information and links to other articles I had read, the key points were:

Do: eat 30-40g protein at each meal. Get this from a medium-sized (125g) chicken or turkey breast, a (150g) fish fillet, one small tin (120g) tuna, four large eggs, or 400ml whey protein shake.

Do: fill up on low-calorie, high-volume foods like vegetables and fruits to maximise your diet’s nutritional density and water and fibre content.

Do: estimate how much fluid you need to drink during exercise by calculating your sweat rate — the difference between your pre- and post-workout weight. Divide your hourly sweat rate by four to give you a guideline for how much to drink every 15 minutes.

Do: refuel with protein and carbohydrate within 30-60 minutes of completing any long or hard ride. As you grow older, recovery from hard workouts takes longer.

Do: boost vitamin D and omega-3 — aim for one portion of salmon, mackerel or sardines a week, or one tablespoon of flaxseeds, chia seeds or walnuts daily.

Don’t: eat less than 20 per cent of your calories in fat form, otherwise you risk deficient intakes of fat-soluble vitamins and essential fatty acids. Aim for mono and unsaturated fats from oily fish, avocados, nuts, seeds and olive oil.

Don’t: go to bed on empty. Studies at Maastrict University found that muscle protein synthesis was 22 per cent higher in athletes who consumed 40g of casein protein after a resistance workout and before sleep.

Don’t: go overboard with supplements. High doses of vitamins C and E may actually reduce beneficial adaptations to training.

You can read more by looking at the full article, I just saved the points I am trying to work with now.

How Will Aging Affect My Times

From a recent article on the NYTimes

The aging effect is inevitable, and now runners can even track what to expect. It is as if there was a time clock for aging, and unlike nonrunners — who have only things like wrinkles and gray hair to go by — runners have an exact schedule that will predict how their performance will decline.

That schedule is on the website of Ray Fair, a professor in the economics department at Yale, who was inspired to find the patterns of slowdowns when his own running performance began to decline. The result is a table. You can put in your best time ever for an event, say a 10-kilometer race, and how old you were when you ran it. The table then shows how fast you could have run it when you were younger and how fast you should be able to run it now and as you grow even older.