If you’ve ever dreamed about touring through the mountains of France or spending a week biking the trails in Whistler, you probably thought about whether or not you can fly with a bike. The answer is yes! Use my step-by-step instructions on how to bullet proof your bike for traveling on a plane.
What you will need
Bike Case. I am using Thule RoundTrip Sport (link).
Use a pedal wrench or hex key to unscrew the pedals from the crank arms. Rightpedals loosen by turning counter-clockwise, left pedals loosen clockwise. Applybike grease to the new pedals and screw them in at an even 90 degree angle. Right pedals tighten by turning clockwise, left pedals tighten counter-clockwise.
2. Place chain onto the large chain ring at crank.
There are so many diets that promote incredible results with weight loss, muscle gain or overall well being. How many diets or different approaches have you tried in pursuit of your goals? How many times have you failed? Don’t rely just on somebody’s opinions or suggestions to eating. I encourage you to take proactive approach and learn what works and what doesn’t, specifically with your body. Create your own “perfect” diet to live a long and healthy life.
I can not overstate the facts that we are what we eat and our health totally depends on what we put in our mouth. Every human being is unique and different is so many ways. Therefore there is no universal recipe or diet that will give you all that you want. You got to realize that you are the only one responsible for your health and there is not a single person in the world that would have the answer to what works and what doesn’t for your body. Don’t get me wrong, there is a lot of good information on the internet and books, but you got to take the initiative in your hands and figure out what works specifically for YOU. Luckily you live in the age, when genetic tests are freely accessible to the public. 10-20 years ago, food intolerance or DNA tests were done only in sophisticated laboratories by scientists. Today you have the luxury of access to a lot of blood testing tools that can help you improve your health and live longer.
Food Intolerance Test is one of such tests. I did it at the lab called Dynacare in Toronto, Canada. The test costed me $250.
What this test will tell you?
The test will show show how your body reacts to certain foods that you eat. It will help to discover food intolerances you were not aware of that could compromise your health and well being. Results of the test will help you to create a diet that suits specifically your body’s needs. It help you to see the correlations between the foods you eat and the way you feel. I can also explain why you had some of the food intolerances symptoms. Some intolerances symptoms include and not limited by:
Headaches and Migraines
Itchy skin etc.
How is test being done?
Your immune system, in response to external stress that come from food, produces antibodies called IgG. Your blood is being tested against 125 most common foods, while measuring the levels of IgG antibodies. This test determines if you have intolerance to certain foods and how severe the intolerances are.
Note: food allergy and intolerance are not the same. In response to allergy, your body produces IgE antibodies, which are different from IgG. Also while allergies usually cause immediate reactions, it can take few hours or days for the symptoms caused by food intolerances to occur.
Egg Whites, Peanuts, Yeast (Beer) and Barley are on top of the list. That’s a no-no foods for me. Below is the full list of foods they tested me agains. Some other foods to keep an eye on are: pretty much all nuts and seeds, mustard, wheat, corn, potatoes.
Eat the rainbow. Eating variety of foods insures that you get the full range of important vitamins and minerals.
Once you eliminate some foods from your diet, you also loose the nutrients that came along with them. To replace the nutrients you need, use the table below to find “safe” replacements options for you.
Nutrients found in Common Foods
Know your body. Take full responsibility for your health and well-being. Learn what works and what doesn’t. Create your own “perfect” diet.
As you already know, during exercise you lost a portion of electrolytes along with sweat. As you drink after the training, you increase the fluid levels in your body, which will lower electrolyte concentration even more. Natural foods, like fruits will replace nearly all the electrolytes, except sodium. Add two-three pinches of salt to your post-exercise recovery drink for sodium replenishment. The table below lists great fruits and juices for your recovery drink to replenish electrolytes in your body.
Notes: Liquid protein consumed within 30 minutes after exercise improves muscle repair. Including fruits and greens will deliver extra antioxidants. Stay aways from added sugars.
To fully restore the fluid and electrolyte losses after the workout, aim to drink around 24 oz (700 mL) of liquids for every pound lost. Don’t drink too fast, but instead consume your solution or water slowly over a 60-minutes period and later throughout the day. Listen to your body and use the thirst as an indicator of your hydration status. Doesn’t matter if you replaced all the fluids lost, forcing it down if you’re not thirsty is not a good idea. As a general guideline: if you urinate more often than 10 times in a 24-hour period and your urine is clear – you’re drinking too much.
Better Hydration = Better Performance
Karel, L. (1948). Gastric Absorption. Physical Reviews, 28(4), 433-450.
Cordain, L., & Friel, J. (2012). The Paleo diet for athletes: The ancient nutritional formula for peak athletic performance. Emmaus, PA: Rodale.
What we are trying to achieve here is to prevent more than a 2% drop in body weight caused by fluid loss (about 3 lbs (1.4 kg) of weight loss for 150 (68 kg) pound athlete). The two main goals of performance hydration is to:
Improve calorie absorption by utilizing performance hydration as a “transporter”
Maintain blood volume.
Don’t wait until you get thirsty! Remember: better hydration = better performance. Now pull out your calculator, I’ll teach you how to create your ideal hydration solution:
Carbohydrates: 4-8% solution. To calculate it, divide the grams of carbs (sugar) per serving size by the volume of the serving size (in mL), then multiply by 100 . So let’s say you want to fill your bicycle flask of 500 mL with a 6% solution we will need 30 grams of carbs (sugars).
Electrolytes. Calculations are easier here: 0.5-0.7 grams of sodium per 1 liter (34 oz) of water. So in the same 500 mL cycling water bottle you will need to add 250-350 milligrams of sodium.
The chart below describes carbohydrates and electrolytes needs for optimal hydration during exercise, based on time. Athletes don’t always need to take extra electrolytes during training or racing. Anything under 75 minutes doesn’t require extra supplementation with sodium pills or salt tablets.
Notes: Glucose can be absorbed around 1g/min and fructose has been shown (when combined with glucose/maltodextrin) to be absorbed at 1.5g/min.
The reason is why you should include calories into your hydration solution is to improve fluid absorption rate. “Fueling” and hydration should be separate from one another, so you’re not trying to get your fuel from your hydration solution. A little bit of sugar works as a transporter to pull the sodium across the intestinal barrier to keep your blood plasma volume up.
When creating your ideal performance drink strive for 2:1 ratio of glucose:fructose as it has been shown to improve absorption rate.
Drink 5-8 oz (150-250 mL) of your solution every 10-15 minutes.
Train yourself to get used to drink fluids on a schedule while exercising.
If exercising at higher temperatures or humidity, reduce the intensity to improve the gastric emptying.
Go with sports drinks over the plain water to minimize the risk of hyponatremia.
As I already mentioned in the introduction, starting a workout in dehydrated state will take you places you don’t want to be in. As little as 1% of body weight decrease due to fluid loss will make you competitively disadvantaged and put you at greater health risk. Research shows that adequate hydration level prior physical activity reduces muscle tissue breakdown. You don’t want to use the muscles to fuel your workout. You should always go into training or competing in well hydrated state.
Pre-exercise hydration general recommendations:
4 hr before: 16-20 oz (500-600 ml)
1-2 hr before: 12-16 oz (350-500 ml). Water only. Carbohydrate (sugar) rich drinks can cause hypoglycemic reaction (low blood sugar), making you dizzy or lightheaded right before the start.
10-20 min before: 8-12 oz (250-350 ml). High glycemic drinks or sports drinks are safe to consume.
Add a pinch of salt to retain fluids in your body. Avoid drinking too much too fast as you may have to interrupt training session to use the washroom.
The first thing to do, straight from the bed, is to objectively access your hydration status. Run quick self-assessment on your body:
Do I feel not thirsty at all or particularly thirsty and your urine is bright yellow? You’re starting your day in a good state and there is nothing special you need to do before your workout.
How dark is my urine? The first pee in a day is the most accurate indicator of your background hydration status.
If you feel quite thirsty, the good idea would be to postpone the session 15-30 minutes to get some fluids in and make sure you’re not putting yourself into the deeper hole.
If you train in the afternoon and especially if you also been training in the same day morning, you have to take more aggressive approach to your hydration. Before going into your evening training, you have to completely restore your hydration status, especially if the morning session was challenging.
Your body stores much more energy in form of fat than as carbohydrate. Some athletes strive to change their metabolism so that their bodies rely more on fat to fuel exercise which in turn allows them to spare the carbohydrate that’s stored in muscle and liver and improve your endurance capacity. In theory, training when carbohydrate availability is low, may force your metabolism toward a greater reliance on fat as a fuel for exercise.
There are two approaches to creating a state of Low Carbohydrate Availability:
1. Exercising after an overnight fast. Stores of carbohydrates are used while you sleep and not replaced before a workout in the morning. 2. Exercising after a prior heavy, high intensity exercise. In this case carbohydrate is used up during an exercise bout and not replaced before the second workout.
These two approaches are different in their bio energetics and will lead to different adaptations.
At night, while we sleep the liver secretes glucose to maintain blood glucose levels and supply the body with carbohydrates. This is very important for the brain because it relies almost entirely on blood glucose to function. By morning 60 to 80 percent of the liver glycogen has been used by your body. However muscle glycogen levels remain high throughout the night and are high when you wake up for your morning run, because it isn’t secreted from or consumed by skeletal muscle cells while you sleep.
In summary, you go to sleep with high glycogen levels in both muscle and liver and you wake up with no change in muscle but with low levels in liver.
As you begin your workout in the morning skeletal muscle prefers its own fat and glycogen stores but gets some of its energy from fats and glucose in the blood. The liver breaks down glycogen to ensure that blood glucose levels are maintained to support all the cells of your body. During exercise a person hits the wall or bonks when they run so low on liver glycogen that the blood glucose levels drop. Muscle glycogen levels will also be low at this point because the muscle has been preferentially consuming it.
In endurance community the concept of exercising when the body is low in available carbohydrate (“training low“, meaning low in glycogen and glucose), has been adapted by athletes to encourage adaptations that favor the use of fats for fuel. In theory, improving fat utilization will lead to a sparing of limited glycogen stores and reduce the need to consume as many calories while exercising. Some recent research has shown that fat utilization can be enhanced by depleting muscle and liver of glycogen through high intensity interval training in the evening and then stressing the muscle in a prolonged moderate exercise about the next morning without eating any carbohydrate in between. With that goal in mind there are two approaches commonly used by athletes for training on low glycogen:
1. Exercise first thing in the morning without eating breakfast. 2. Exercise after depleting stores through a prior workout. In this case athlete would perform a high intensity workout then not eat carbohydrate until after a second workout. The two workouts would be performed approximately 10 to 12 hours apart. For example: early morning and then late evening or late evening and then the following morning.
These two methods are very different with respect to the bio energetics.
THE FIRST METHOD
Exercise first thing in the morning after an overnight fast and without breakfast. This method stresses your liver glycogen stores because only the liver uses its glycogen stores overnight. Skeletal muscle will rely on its own stores of glycogen during the morning training which it prefers anyway. The glycogen that is stored in muscles is for “locals only”. In other words, once it’s stored in muscle, it’s not capable of being transported to other areas of the body to provide fuel. Instead, it must be used at the site. When your body can’t push for one more rep, this likely means that the glycogen has been depleted in those muscles. While you exercise, your muscles may run out of their stored glycogen sooner than if the liver was supplementing them with additional glucose but muscle won’t be very compromised energetically and any stress for adaptations in fat metabolism will be small at best. Exercising in this manner you primarily stressing the liver because it can’t maintain blood glucose once it runs out of what it has left from your overnight fast. A rough estimate would be 5 to 10 miles run, depending on bed time and duration of sleep. After that you may feel the bonk because your brain isn’t getting the glucose it needs but your active muscles aren’t very stressed.
THE SECOND METHOD
Complete a high intensity workout or long run to deplete muscle of glycogen followed by a near zero carbohydrate diet for ten to twelve hours. Depleting workout forces both muscle and liver to use up their glycogen stores. During the 10 to 12 hours without carbohydrate the liver will metabolize any remaining glycogen to maintain blood glucose levels as best it can. When you start a second workout 10 to 12 hours later muscle and liver will be low in glycogen reserves. You’ll feel the same level of bunk but in this case it’s not just your brain bonking, it’s your muscle to muscle too. The muscles will be forced to rely much more on fat for fueling your exercise and they may adapt so that you rely a little more on fat in the future if you do this regularly.
It may seem that depleting muscle glycogen through prior exercise (second method) is the way to go if you want to really force muscle into a greater fat utilization, but be careful and consider the fact that the first workout places a substantial stress on muscles, it’s a depleting workout after all. Following such workout your immune system works hard to repair your muscles and it needs carbohydrate to do so. By depleting carbohydrate and not replacing it, these repair and adaptation systems are unable to function optimally. The second exercise, where the goal is to stress fat utilization, comes with consideration that the muscle is functionally compromised. Therefore the second bout should be of low or moderate intensity. Carbohydrate feeding should begin immediately upon completion of the second workout.
Endurance events are typically performed at average
intensities at roughly 60 to 70 percent of maximum heart rate. At such
intensities fat utilization is highest in most all athletes and nearly 60
percent of total energy expenditure progressing to 65 plus percent after
exercising longer than 2 hours.
A study was conducted, where after 12 hours of running at 60 to 70 percent max during a 100 km race, glycogen levels were measured to decrease by 64 percent in the thigh muscle and it was still very high in the calf muscle. These observations led to question practicality of doing anything extreme in an attempt to influence fat utilization in athletes competing in endurance events. Any shifts in fat utilization will have very little impact on performance, when compared with the many other factors, such as temperature regulation, hydration, fueling and especially mindset.
Overall exercising while carbohydrate stores are low may be something you choose to experiment with but it’s unlikely that it will lead to a large impact on your performance. Because exercising in glycogen depleted state makes it very hard to keep the intensity high, and places additional stress on your body and nervous system, you may compromise the quality of your trainings while you try to figure out what works for you. If you choose to train in a glycogen depleted state the biggest take home recommendation is to make sure that you’re actually depleting the tissue you’re trying to stress. If you want to stress skeletal muscles fat burning, exercising in the morning without breakfast won’t do it. To do so, you need to deplete your muscles with a bout of high intensity or long duration exercise and then not replace the carbs until after the next workout.