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• May 17, 2012
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Archive for January, 2012

Loving the Commute: Edition #2

January 6, 2012

By Darryl

This is Edition two of a series on bicycle commuting by guest contributor, Aaron Madrid. These posts are all about Aaron’s experiences as a newcomer to commuting, and he’s here to share it with you.  We’re hoping this series will encourage you to become a commuter yourself?  Be sure to check out Loving the Commute:...
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Posted in Bicycle Commuting, Guest Post | 9 Comments »

What a Couple Weeks in Hawaii Have Taught Me

January 5, 2012

By Darryl

This is pretty much the first time I’ve mentioned our Hawaiian Christmas Holiday Getaway.  I didn’t blog, tweet, facebook, or G+ about it….and did my best to stay offline as much as possible.  For the past two weeks in Kauai I enjoyed some incredible Family moments, and had more than a few life lessons....
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Posted in My Quest for the Sun | 2 Comments »

Loving the BITE: Quinoa-Black Bean Burgers Recipe

January 5, 2012

By Darryl

It was once known by Incan warriors for stamina and power.  Today, Loving the Bike cyclists can reap the same benefits.  Quinoa.  If you don’t know what it is, don’t worry, you soon will.  Don’t know how to pronounce it?  No problem, we’ll get to that too. For starters, it’s a grain-like seed that’s...
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Posted in Cycling Nutrition, Loving the "Bite" Recipes | 15 Comments »

Looking Good on the Bike

January 4, 2012

By Darryl

What are your thoughts when it comes to cycling clothing and fashion?  Are you concerned about having a perfectly matching kit each time you’re out on the bike, or are you cool with wearing whatever you happen to have around.  Maybe you even make sure you’re always color-coordinated with your bike each ride as well....
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Posted in Uncategorized | 37 Comments »

#bikeschool: Twenty12

January 3, 2012

By stevie

Happy New Year to one and all. I’m sure you will have enjoyed the festive season wherever you have celebrated it and I hope you are looking forward to a great 2012. Whilst most blogs and websites have been writing reviews, roundups and summaries of 2011, I chose to stay away from this area...
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Tags: 2012, 3lc.tv, australian, big ring riding, blogs, bosberg, chinese new year, crank list, Cycling Related Blogs, Cycling Tips, cyclocosm, dragon, inner ring, isle of man, kapelmuur, london, muur, olympics, pat mcquaid, private eye, ronde van vlaanderen, santos, sufferfest, tour de suisse, tour down under, uci, union cycliste internationale
Posted in #bikeschool | 4 Comments »

Make it Happen Monday: What’s Right?

January 2, 2012

By Darryl

I often catch myself saying the words, “what’s wrong” several times a week.  Whether it’s in the direction of my baby boy who’s crying, my older kids’ upset tone, or a sigh of frustration from my Wife….those two words seem to be the first to pop out. If you believe in the power of...
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Posted in Make it Happen Mondays | 14 Comments »

Look Who’s Loving the Bike: January 2012

January 1, 2012

By Darryl

Happy New Year everyone.  At the top of each month we like to feature the amazing stories and memories of people who are loving the bike.  Please take a look at what our December 2011 lovers have to say.  Hey…..and we’d love to hear from you as well.  Feel free to submit your “Look Who’s...
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Posted in Look Who's Loving the Bike, Video Blog | No Comments »

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What’s the best fuel for an early morning ride?

Question: Out of habit, I’ve always eaten cereal (granola) before my morning ride.  For the last several weeks, I’ve been riding at 6am to avoid the heat, and eating at 5:30 am.  I haven’t had any stomach issues, but I am not sure that this is the best pre-ride meal strategy. My legs have felt heavy since starting to ride earlier.  My rides are 1.5-2 hours.  Should I eat less, something different, or nothing at all?  What do you think?

Kelli’s Answer: I think your pre-ride fuel strategy can be improved.  The issue with eating a moderately high fiber breakfast within 30 minutes of beginning a ride is that it will likely take too long to digest, absorb, and metabolize to provide any energy to your muscles at all.  And, what’s more, if the meal is setting in your stomach, you are increasing your risk of stomach cramps (but it sounds like you’ve been okay here) and a reduced bloodflow to your legs since your body is working at digesting.

Although many athletes feel like they need a full breakfast before a morning ride, I think you’ll have better result with less food, and ones that you can eat quickly and metabolize faster.

My first choice would be 2 Tablespoons organic honey + 0.5 – 1 Tbsp organic coconut oil (all straight off the spoon).  Why? These are fast-acting, quick-metabolizing energy foods.  The honey provides moderately fast carbs that act similarly to maltodextrin (moderately fast and longer lasting than glucose), natural enzymes to improve digestion, and antioxidants.  The organic coconut oil provides fast-acting medium chain triglycerides which are used directly by the mitochondria of cells (energy producers) without the need for bile or slow digestion.

Another option would be a sports food with a moderate amount of protein – something like a Clif bar. Or, a smoothie with 1/4 cup yogurt, 1/2 banana, 1 Tbsp honey, and water.  These foods will also digest quickly and provide energy during your ride.

And, don’t forget about 8 oz. of fluid.

During your ride, especially if high intensity and over 60 minutes, or moderate intensity and over 90 minutes, you’ll still need during-ride fuel as well.  With all rides in heat, you’ll want fluids and lytes!

• Ask the Sports Nutritionist