DAY 49

Active Stretch

Core Workout

Calorie Cyclone Workout #1

DAY 50

Active Stretch

Core Workout

Metabolic Circuit

DAY 51

Active Stretch

Core Workout

Calorie Cyclone Workout #2

Day 52

Active Stretch

Core Workout

Metabolic Circuit

Day 53

Active Stretch

Core Workout

Calorie Cyclone Workout #3

Day 54
Active Stretch

Core Workout

Metabolic Circuit

Day 55 ( Rest )

Mankind really hit a home run with the invention of the bicycle.  You don’t have to look much further than Wikipedia to discover that the bike is the most efficient means of self-propelled transportation available to humans.  Unfortunately, the bike is also pretty good at producing low back pain.

As a competitive bike racer and a chiropractor, I have a pretty good understanding of what goes wrong in the low back when cycling…and some of the steps a cyclist can take to combat this common problem.

Let’s start with how a bike compromises the low back.

It’s All In The Prolonged Flexion

It doesn’t take very many observation skills to see that cyclists spend their exercise time all bent over.  While this posture is essential in the world of ‘efficiency’ (think wind resistance), it can be disastrous on the low back.

When most people hear mention of the spine, they think about topics like ‘pinched’ nerves, ‘slipped’ discs, ‘pulled’ muscles, or something ‘out of place’.  None of these explanations by patients for why their low back is hurting is complete in and of itself (the human spine is far too complex to be reduced to a singular etiology), but I suppose it’s better than the patients who show up saying that their ‘backbone’ hurts.

You don’t have to look much further than recumbent bikes and recumbent bike trainers to gather further evidence that the prolonged flexion of the low back on a conventional bike is largely the culprit in cycling-related low back pain.

Many recumbent riders attribute the relief they get when riding a recumbent bike to the ‘support’ they’re getting for their back, but that’s only part of the truth.  If you look at a recumbent rider’s horizontal position, and then rotate them vertically you’ll see that they aren’t bent over at the waist…they’re essentially exercising as if they were standing up (while laying on their back).

Now look at a rider on a conventional bike, particular the crazy riders (guilty as charged) who get into a time-trialing position.  What you’ll see is a sport performed at extreme efforts while bending at the waist as close to 90 degrees as possible.

So What’s So Bad About Bending At The Waist?

To satisfy the chiropractor in me, I’ll touch on the fact that prolonged flexion compresses the elements on the front of the spine (front part of the disc), and pulls on the back parts of the spine (facet joints, multifidus muscles), as well as the ligaments between the spinous processes.  Any of these problems can be the source of a lot of pain.

But, there’s something else involved here.  Namely, tight and contracted hip flexors.

When you think about what cyclists ask their legs to do within a very limited range of motion, it’s amazing that the bicycle is number one in the human-powered machine contest.  Over and over, the legs (specifically the hip flexors- called the psoas muscles) contract while near the limits of their shortest configuration.

Over time, the chief hip flexor muscle (the psoas) gets progressively shorter and tighter.

A short, tight muscle is prone to spasm (can you say ‘charlie-horse’?), but in the case of the psoas muscle there is a unique ability to cause trouble.  Namely, the muscle spans two very important joints.

The origin of the psoas muscle looks like a fan, attaching itself to the sides of the last five vertebrae in the spine.  From there it heads south, across the sacroiliac (hip) joint, and inserts onto the femur (thigh bone), spanning the joint where the femur attaches to the pelvis at the ‘cup-shaped’ acetabulum.  When the psoas muscle contracts, the thigh comes up, which is called hip flexion.

Stretch The Psoas For Pain Free Cycling

At the time I’m writing this article, there’s a phenomenon that’s sweeping the nation…Tebowing.

After throwing for or running for a touchdown, the Denver Bronco’s quarterback, Tim Tebow, gets down on one knee to thank God, and there are some aimless citizens who’ve taken to imitating the pose in very unusual settings.  In addition to receiving accolades from fellow listless peers, these mockers are benefiting from stretching their psoas muscles.

I doubt the craze will last very long, but coincidentally the pose is very close to the most effective stretch for the psoas muscle.

All a cyclist has to do is get down on one knee, and then – keeping the lower back as straight as possible – rock forward.  A deep pulling on the front of the hip indicates a correct stretching of this obscure muscle.

Work at keeping your psoas from getting progressively shorter over time and your cycling will be as pain-free as possible.  Now if someone could just come up with a bike saddle as comfortable as an Easy-Boy recliner…

About the author:  Dr. Ron Fritzke is a Chiropractor in Mount Shasta, California, serving on the sports medicine team at the College of the Siskiyous.  He spends untold hours riding his bike, and writing bike trainer reviews on trainers, like the Road Machine trainer.

Week 8 nutrition Goal: Snooze To A New You

DAY 42

Active Stretch

Core Workout

Calorie Cyclone Workout #1

DAY 43

Active Stretch

Core Workout

Metabolic Circuit

DAY 44

Active Stretch

Core Workout

Calorie Cyclone Workout #2

Day 45

Active Stretch

Core Workout

Metabolic Circuit

Day 46

Active Stretch

Core Workout

Calorie Cyclone Workout #3

Day 47
Active Stretch

Core Workout

Metabolic Circuit

Day 48 ( Rest )

Leptin is a hormone that is produced by the fat cells in our bodies that gives us the sensation of being full.  This hormone prevents us from overeating and tells us when we have had enough.  As we sleep our bodies produce higher levels of  leptin, which will decrease the amount of time it takes to feel satisfied after each meal.

Ghrelin is a hormone that stimulates our appetite. Research has found that lack of sleep increases the amount of ghrelin produced in our bodies and causes us to crave food more throughout the day. So to win the everlasting  battle against cravings, all we have to do is close our eyes and get some sleep.

Sadly, for some, falling asleep doesn’t come easily. Getting enough sleep takes practice and involves some training of both the body and the mind. Here are a some suggestions that will help you fall asleep faster and get the most out of your sleep.

• go to bed and wake up at the same time each day
• Take 25-30 minute naps instead of reaching for a caffeinated beverage or snack
• Don’t do any exercise or strenuous activity 3-4 hours before bed
• No TV or computers in bed.  Make sure you bed is only for sleeping.
• No large meals before bedtime
• Avoid alcohol before bedtime. It may knock you out at first, but when it wears off it will wake you up
• Keep your sleeping environment dark, quiet and comfortable

Losing weight and staying fit is an around the clock task. Everything we do has an impact on how our body reacts to a weight loss plan.  Getting a good nights sleep is one of the most important things we can do to make sure our bodies react well to all the exercise and healthy eating .

Week 7 nutrition Goal: The Right Balance of Nutrients

DAY 35

Active Stretch

Core Workout

Calorie Cyclone Workout #1

DAY 36

Active Stretch

Core Workout

Metabolic Circuit

DAY 37

Active Stretch

Core Workout

Calorie Cyclone Workout #2

Day 38

Active Stretch

Core Workout

Metabolic Circuit

Day 39

Active Stretch

Core Workout

Calorie Cyclone Workout #3

Day 40
Active Stretch

Core Workout

Metabolic Circuit

Day 41 ( Rest )

A variety of different foods will provide these nutrients and supplementation can help as well. Throw out the Food Pyramid which calls for an excess of  Carbohydrates. And instead keep your macro nutrient content at 40% Carbs, 30% Protein, and 30% Fat.

Because each individual’s body reacts differently to certain foods during the weight loss process, there can be some variations in percentages of each macro nutrients used. If you are not seeing results with 40% of your diet being carbohydrates then decrease that number and continue monitoring your results. Do the same with the other macro nutrients as well (fat, protein).

Try to make your plate a colorful piece of art.  Make half of your plate fruits and vegetables.  The more brightly colored your plate the more antioxidants you are getting with each bite.  Also, don’t forget your leafy green veggies will provide enough vitamin C, iron, and fiber to keep your digestive system and immune system running smoothly.

When eating carbohydrates other than fruits and veggies the healthiest options are those that are made form whole grains. Whole grains don’t lose any nutrient during the cooking process.  They maintain their grain kernel, bran, germ and endosperm, which means they retain their fiber and iron as well as important B vitamins.

Some good examples of whole grain carbohydrates include, whole grain flour, cracked wheat, brown rice and oatmeal. Some grains are refined and turned into white flour. This may increase the shelf life of foods but it turns them into empty calories that do our bodies little good. Avoid these foods as much as possible.

When eating protein try to increase the amount of fish your are eating. Also don’t shy away from pork and beef, just make sure you are eating the lean portions of these animals and cooking them in the appropriate way (not deep fried). Protein shakes, meal replacement shakes, cottage cheese, milk, and soy are all great sources of protein as well.

The key to keeping your diet balanced is trying new things. Don’t be afraid of adding variety to your diet. There are too many delicious and healthy options out their that can keep your body healthy and functioning at its highest level.

This is the week where champions are made!  Things are heating up and it time to step up to the challenge! Work hard and remember to share with us your success.  Have a good week!

Week 6 Nutrition Goal: Pre- and Post-Workout Nutrition

DAY 28

Active Stretch

Core Workout

Calorie Cyclone Workout #1

DAY 29

Active Stretch

Core Workout

Metabolic Circuit

DAY 30

Active Stretch

Core Workout

Calorie Cyclone Workout #2

Day 31

Active Stretch

Core Workout

Metabolic Circuit

Day 32

Active Stretch

Core Workout

Calorie Cyclone Workout #3

Day 33
Active Stretch

Core Workout

Metabolic Circuit

Day 34 ( Rest )

Before every exercise session it is essential that you fuel your body with protein and simple carbohydrates. Simple carbohydrates(fruit, fruit juice, gatorade) will provide instant energy to your muscles. The protein will help you recover faster after your workout by rebuilding the muscle fibers damaged and in need of repair. A 4 to 1  carbohydrate to protein ration is recommended.

It’s not necessary to eat a full three course meal before your workout.  Meal replacement shakes or protein shakes can provide instant energy for your workout.  A glass of water with diluted fruit juice mixed with a scoop of  whey protein meal replacement mix will give you the ratios you want. Eating too much can cause gastric distress during your workout so keep it light and simple. If for some reason you don’t have access to a meal replacement shake or protein shake, a small apple or a banana will at least provide  enough energy to work hard.

Don’t be afraid to mix it up and find what works best for you.  Try different foods before your workouts and pay attention to how you feel. Avoid foods that make you nauseous or cause gastric discomfort. Some examples are: dairy products, foods with high fiber content or high-fructose foods (Candy, cookies, ect).

After your workout the cells in your body are on the hunt for nutrients to help your body recover.  The sooner you are able to get nutrients like protein into your body the more your body will be able to absorb and the faster you will recover. It is especially important to eat immediately after exercise if you weren’t able to eat before your workout. If you are consuming .8 grams of protein per lb of body weight each day, it is recommended that your pre and post workout protein consumption is between 20 and 45 grams.

Don’t workout without fuel in your body. Too many times people will wake up in the morning and go straight to their workout without eating anything. This practice is decreasing your results. Pre- and Post-Workout nutrition will allow you to see yourself perform better during your workout and recover much faster after your workout.

An Athlete’s Step by Step Guide to Meals that Maximize Performance

Like to cook? I hope so — but even if you don’t, if you’re an athlete, you need to take an interest in what goes into your mouth. You can’t put low quality fuel into your body and expect to receive high quality performance results. I like to tell athletes that they need to, in some sense, eat as if they were pregnant. Like pregnant women, athletes need to make every bite count. Every bite, if possible, should contain some nutritional value, because if you are putting your body through a punishing training regime on a regular basis, you will need to provide it with raw materials to repair damage and to build strong, pliable muscle tissues. Even if you don’t like to cook, you should be able to handle the following simple steps to a diet that will support your training:

Step 1. Base at least one of your meals each day — and preferably two — on green leafy vegetables, such as green leaf or romaine lettuce, parsley, spinach, kale, etc.

You could make a salad the basis of your meal, try making a green smoothie with LOTS of greens and some fruit, stir fry your greens, or add them to soup — whatever will get them into you on a regular basis. Green leafy vegetables contain nutrients that can help the mitochondria — the power generators — in your body’s cells work more efficiently, which means more energy, and better endurance, for you. Green leafy vegetables are also high in glutamine, an amino acid that helps the body to build more muscle mass. Green leafy vegetables, believe it or not, are excellent sources of protein. Think of green leafy vegetables, not bread, as the staff of life — and you’ll be off to an excellent start.

Step 2. Add a carotenoid-containing vegetable to every meal, if possible.

Carotenoids are the substances that add vibrant colors to foods. You can add carotenoids to a salad, stir fry or soup by simply dicing in some carrots, tomatoes, or sweet potatoes. Or you could try a serving of beets (if you’re into juicing your vegetables — a very healthful practice — add beets to the vegetables you are juicing). Why is this important? Adults who have plenty of carotenoids in their diets tend to have better hip, knee and grip strength as they get older. In addition, carotenoid-containing vegetables are high in potassium, a mineral that helps muscles to contract and relax more efficiently. Athletes who eat plenty of carotenoids tend to have higher concentrations of lean muscle mass in their bodies.

Step 3. Include high quality sources of protein in your diet, such as beans, nuts, lean meats, and the green leafy vegetables mentioned above.

You probably already know why — you need that protein to help you build muscle mass. If you are worried about intestinal gas caused by eating beans, try adding just a little bit of seaweed (kombu is a good choice) to the pot when you are cooking the beans. The enzymes in the seaweed will start to predigest the beans, so that they are a bit more digestible by the time they hit your intestines. Don’t look at me like that — seaweed is edible and delicious, but if you can’t stand the thought of eating it, add it to your cooking pot as a large piece instead of dicing it in like a spice. Then pull the whole piece of seaweed out before you dish out the beans — if you are cooking for guests, they need never know it was in there.

Step 4. Include complex carbohydrates, such as whole grain breads.

Carbohydrates are to an athlete what gasoline is to a car — an important source of energy that you simply must have. Have a slice of sprouted grain bread with your salad, have some brown rice with your stir fry, or have one of those new pastas that have bean flour mixed in (by using sprouted grain bread or a pasta that has bean flour mixed in, you can sneak a little more protein into your diet at the same time). But, if you are prone to irritable bowels, go gently on the whole grains, and opt for white rice or a slice of French bread instead.

Step 5. Make sure that you have a good quality fat, such as fish, avocados, nuts, olive oil, or even butter or cheese in your diet every day.

Remember, fat isn’t bad — you need it to fuel your cells, to provide your nervous system with the raw materials that it needs, and to help you feel satisfied from eating your meal — you’re only human. Moreover, many vitamins, such as vitamin A, are fat soluble, so you can add vitamin A to your diet by eating fish or putting butter on your bread. While you are at it, try adding nuts to your salad, or grate some cheese over it. When you stir fry vegetables, don’t skimp on the olive oil. You can add olive oil to soups and stews, too. Get in the habit of including a little bit of fat with every meal. Or, chase your meal with a nice piece of chocolate — one that contains 70% or more cacao — that much cacao is enough to make your chocolate bar into an antioxidant rich health food, so enjoy.

Why haven’t I added a step that says, “don’t forget the fiber”? Not because fiber isn’t important — but because if you complete the steps above, you will be getting plenty of it without even having to think about it. Likewise for vitamins, minerals, antioxidants, phytonutrients…you’ve got it covered!

Brett Warren is a biochemical engineer from Boston, Massachusetts who develops sports supplements for Force Factor. He has done extensive research on nutrition and is an expert on nutraceutical science. He also has a passion for fitness and health. Brett’s work at Force Factor is supplemented by an active family life with plenty of gym time and outdoor recreation.

Sweat hard and eat right this week. Make sure to let us know how you are doing!

Week 5 Nutrition Goal: Avoid Fast and Processed Foods

DAY 28

Active Stretch

Core Workout

Calorie Cyclone Workout #1

DAY 29

Active Stretch

Core Workout

Metabolic Circuit

DAY 30

Active Stretch

Core Workout

Calorie Cyclone Workout #2

Day 31

Active Stretch

Core Workout

Metabolic Circuit

Day 32

Active Stretch

Core Workout

Calorie Cyclone Workout #3

Day 33
Active Stretch

Core Workout

Metabolic Circuit

Day 34 ( Rest )