Specialty vitamin shops and drug store isles can overwhelm us with offerings that promise health and/or enhance our performance.  My goal, with the help of some key personal resources (Physicians, Naturopaths, & Chiropractors), is to cut through all the marketing hype and whittle down to the key vitamins and minerals we need to be healthy and perform at our optimal levels. Increasing mileage and wattage on our iBike power meters is great for training but we can’t train if we’re not healthy! Today’s entry will cover vitamin D₃.

What is it and why do we need it: The vitamin D topic is all the rage nowadays. So by now, you’re probably familiar with it. However, did you know there’s 2 different forms of D? D₂ is ergocalciferol and D₃ is cholecalciferol. D₂ is rarely found in foods, so companies fortify products with it (milk, juices, and cereals.) Deficiency, especially in infants or young children, can lead to a condition called Rickets (disturbance of normal ossification).  D3 on the other hand, is typically produced by the skin when we’re exposed to the sun.

New research is suggesting that D3 is even a better source than D2 for calcium absorption, which is required for bone development and growth. It prevents bending and distortion of the bones under muscular activity. It also helps neuromuscular and immune function, along with reducing inflammation and depression.

Cool! All we need is more sun, right? Let’s all move to Maui. Not exactly. Some of us produce a lot of melanin, which is a pigment produced by melanocyte cells in our skin. Melanin is one of the factors that make up skin color.  The heavy amounts of melanin, especially in darker pigmented skin, results in low vitamin D production.

What does all this mean? Just because you’re out in the sun doesn’t directly correlate to you getting all the vitamin D3 you need.

How much do I need and where do I get it? Moving to Maui may not be a bad idea, however, there are less expensive and life impacting ways to get your D3. We can get D3 from fish and fish oil supplements, beef and beef liver, egg yolks, and goat cheese. We can also just pop some D3 capsules to make it quick and easy.

The recommended daily allowance for vitamin D3, according to the Mayo Clinic, “as set in 2010, is based on age, as follows: for those 1-70 years of age, 600 IU daily; for those 71 years and older, 800 IU daily; and for pregnant and lactating women, 600 IU daily.” Though many studies still indicate that for low sunlight seasons and geographic locations like Portland, OR, where I live, we may take considerably more. In fact I take 5000 IU daily.

I hope this helps clear up confusion as you walk the isles and surf the web for information. If you have other questions about nutrition, weight loss, or training, please e-mail iBikeBlog.  Thank you!

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Are you considering competing in your first Triathlon?  Professional iBike Triathlete Natasha Van Der Merwe, is coming to the rescue!

Triathlon is sweeping the globe like a ravenous peloton charging to the finish line. According to the SGMA, an estimated 2.3 million unique individuals completed a triathlon in 2010, representing 55 percent growth in one year, according to a recent report from the Sporting Goods Manufacturers Association (SGMA).  That’s astounding! If you’re caught up in the buzz like millions of others, then you’ll want to tune into Coach’s Corner, hosted by Natasha Van Der Merwe.

If you recall, iBikeBlog posted a blog about Natasha back in October, 2012. She’s a phenomenal young athlete and a positive, intelligent, and passionate individual. Natasha has competed in all types of Triathlon distances, all the way through Ironman, where she has made her presence known.  We’re honored to have her back as a contributing coach here on iBikeBlog. She’ll be sharing her experiences, along with training and racing knowledge with us.  Some of the topics will include, using your iBike power meter to pace and race, equipment overview, transition training and planning, etc.

Coach’s Corner will be geared towards the beginning Triathlete to guide you through your first of many races. The topics are intended to inspire and inform.  iBikeBlog will provide a safe and interactive venue to get answers to questions you need to know but didn’t know to ask (or were too afraid to).

The first addition of Coach’s Corner will post next Wednesday, February 20, 2013. Be sure you don’t miss a post!

Here’s to your health and happy racing!

Would you like to know more? Please contact iBikeBlog for more information about Coach’s Corner, bike training, nutrition, or weight loss.  Thank you!

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Have you reached the goals in your training that you expected to hit at this point? That’s a harsh but very real question we should ask ourselves.  Since we’re committed to getting lean, fit and fast, we must be willing to analyze our progress.  If you are somewhat less than satisfied with where you’re at then I’d suggest taking a serious look at your plan.

Consider the fundamentals of training. There’s a general proven progression for optimal success.  It involves 3 workout components: Volume, Intensity, and Frequency.  Volume is the quantity of miles you ride per month, intensity is how fast or hard you work during those miles, and frequency is how often you ride per day, week or month.

Those who are hell bent on designing their own training; there are some excellent books to help you put a plan together.  A few authors I like are Chris Carmichael and Hunter Allen.  Each coach has a slightly different adaptation but the progression is similar, in that they each focus on building and aerobic base, followed by strength, then speed.  If your goal is weight loss, the system will vary further still, to maximize caloric burn and fat loss.

If you’ve come to the conclusion that it may be easier to lean on a professional for developing a successful plan then you may want to check out the iBike POWERHOUSE.  The POWERHOUSE, coupled with the iBike Dash+Power, turns your iPhone into a complete power meter and bike fitness system. The combination gives us a coach in a box and a way to measure our progress. The POWERHOUSE combines everything we need in one condensed package; a measuring device and most important a proven plan! (Written by Hunter Allen).  iBike power meters also have a built in fitness test protocol to guide you through setting up a baseline.

I know from personal experience how iBike has helped change my body and my riding fitness. I’m a believer.

Do you have training, weight loss, or technical questions?  I’d love to help.  Please contact me at iBikeRider1@gmail.com.

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If it’s been a while since your last ride you may want to give your bike the once over to be sure you’re ready to roll.  Bikes get out of shape just like we do. Bolts can loosen; cables and chains can stretch, and tires and tubes and crack and weather.   There’s two ways to deal with the pre ride systems check; 1) take it into the shop or 2) do it yourself.

Sure, taking your bike into the shop is the easy way to go. It saves time and provides assurance that it got done properly. However, it’s more expensive and doesn’t offer the same rewarding feeling you get from working on your own bike. If you like to tinker and have even a small amount of extra time on your hands, there are many things you can do for yourself to get your bike in tip top shape.

On the other hand, if it’s been 6 months or more since you’ve ridden or you’re noticing some tell tale signs that something significant could be wrong, it’s probably a good idea to take it to a pro. By “tell tale signs” I’m referring to things that require expertise or specialized tools to fix, like bottom bracket issues or wobbly or untrue wheels.

For all you DIY types, here’s a handy dandy check list to work with to get your bike road ready…Bikes can get out of shape just like we can

Tires/Tubes/Wheels

General observation: If several months have passed and tires are crusty and starting to split, it’s time to dispose of the old and bring in the new, along with a new tube. Don’t be stingy, you’ll regret it later – along with your ride buddies. If the tires look pretty good and there’s not a wide flat surface on the apex of the tire, then you’re good to go. Pump them up and leave them overnight to be sure they still hold air.

Chain

General observation: before you go through all the hassle of cleaning and degreasing, check to see if you need a new one first. Here’s a quick way to check without a fancy pants tool. 1. Place bike on stationary trainer. 2. Shift onto small chain ring. 3. Have buddy hold the back wheel. 4. GENTLY apply force to the right pedal. 5. Have your buddy wiggle the chain. If there’s a lot of play or float then it’s time to replace it. If it’s still taught then clean it and move on.

Headset/Stem

General observation: Loose headsets are scary and dangerous! Check for proper adjustment by doing the following: 1. Stand over the bike by straddling the top tube with hands in riding position. 2. Engage front brake and put some body weight on the bars. Rock/roll the bike back and forth against the braked front wheel. If you feel play in the headset or stem it’s too loose. The next test is to lift the front wheel off the ground and turn the bars to the right and left.  If you feel it grinding, it’s too tight. Make small adjustments – work slowly and test again until it the play or grinding stops.

Brakes

General observation: Check to be sure all the moving and shuffling in the garage didn’t push your brakes off center. Re center the brake mechanism over the wheel/tire by pushing it one way or the other. The next step is to check for brake actuation. Apply brakes to one wheel at a time. If they feel mushy then be sure the brakes pads aren’t over worn. If the brake pads are good and the brakes feel mushy you’ll need to dial out the brake barrel adjuster (counterclockwise) – then test it again. If that still doesn’t dial it in, you may need to tighten up the cable at the hex nut.

Last but not least. . .

iBike Power Meter

General observation: Most likely, if it’s been several months since the last ride, your iBike Newton or other power meter device will be dead. You’ll either need to recharge or change batteries, depending upon make and model. The other items to check are your sensors. Be sure the cadence sensor magnet is still fixed tightly to your crank arm and the speed/cadence sensors are snug to the chain stay. Lastly, make sure the magnet on your rear spoke still bisects the speed sensor on the chain stay and that it’s still tight on the spoke and doesn’t twist.

If you’d like more detailed information on DIY bike tech subjects, there’s a huge variety on YouTube.com. I go there frequently for repair insight.

Has this helped? Please let me know. Please e-mail iBikeBlog if you would you like to know more about training, nutrition, or weight loss. If you have a personal victory that may help by inspiring your fellow riders, we’re always looking to spotlight uplifting stories! Please share.

Thank you.

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Have you ever wondered how impactful your last workout was towards your increasing your fitness? Are you concerned with making the most out of each workout without overtraining? If either of these questions piqued your interest then you, my friend, have graduated from the ranks of “casual rider” to an elite club of “Cycling Junkies.”  Welcome to the club! We wear windbreaker vests and road rash scars proudly.

Regarding the two questions above, the iBike Newton power meter has a solution for us. It’s defined by three quantifiable statistics called Normalized Power (NP), Intensity Factor (IF), and Training Stress Score (TSS).

Normalized Power (NP) displays the true tax on our bodies by factoring in environmental factors (opposing forces) and giving us a power figure which we would/could have achieved if we didn’t have to deal with those variables.  For example, if I rode 40 miles up hill against a head wind and averaged 258 watts the NP figure would show a higher wattage, more like 315 or so, after factoring in the opposing variables.

Intensity Factor (IF) gives us a figure which represents how intense each workout is compared to a reference one hour Time Trial.  So, if we contrasted our ride with a hypothetical one hour TT, based on our personal fitness test results, the result with measure out to represent the IF.

In order to get the full picture, iBike Newton also provides us with a Training Stress Score (TSS).  The TSS allows us to quantify and compare different workouts, even when they are completely different in time, length, power output, and intensity.  For example, if you’ve ever wondered about which ride would be more stressful or beneficial; doing a ride at 50% of your FTP for two hours or riding at close to 100% FTP effort for one hour, the TSS tells the score.  TSS gives us a numerical value for each ride that tells us the training load it put on our body.

Here’s how all this works together to make you a stronger, healthier cyclist: A TSS of 100 equals 1 hour at an IF of 1.0.  So, if you went for a fairly easy 4 hour rise and accumulated 200 TSS points, it would be the same training load on your body as if you rode 2 hours at Time Trial pace.  TSS also quantifies how tired your body may be after a given workout and how long you may feel fatigue.

The scale is as follows:

1-150 – Low. Recovery should be complete by next day

150-300 – Medium. Some residual fatigue may be present the nest day but gone by day 2.

300-450 – High. Some residual fatigue may be present even after day 2.

450+ – Very High. Fatigue may last several days,

Whether we’re creating our own training program or being coached by a professional, NP, IF, and TSS information we get from the Newton is valuable. We can use these scores, in conjunction with how our bodies feel and waking heart rate to determine if we should press on, modify the day’s workout, or take a rest day.  All of this is an effort to keep us healthy, motivated, and injury free.

Did this help? Do you have more questions about training, nutrition, or weight loss? I’d love to hear from you.  Chances are that if you have a question, thousands of other people do too – but they’re not brave enough to ask! Please e-mail me at iBikeBlog.  Thank you!

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Actions have always spoken louder than words. Whether we’re aware of it or not our actions impact others. Sometimes they repel people and sometimes they inspire.

With 67% of our U.S. adult population in the overweight or obese category, along with over 33% of our children, I think that now more than ever, we need to have our healthy cycling voices heard.

With social media, specifically Facebook and Twitter, as deep a part of our functioning society as the telephone, we have the perfect vehicle to reach out and touch someone. iBike Isaac ride analysis software along with the ride files we generated with our iBike power meter, make inspiring our friends easy. We can post our cycling conquests and fitness achievements directly to Facebook and Twitter from iBike Isaac.  Don’t be bashful! We earned it. Besides, you never know who needs to hear your triumphs.  You could be providing that final push towards achieving health to a friend in need.

On the other side of that equation, posting your ride files to Facebook could be the accountability that you need to stay on path and continue to work towards your goal. If you’ve been consistently posting and a group has been expressing support, how can you let them down?

When you’re ready to share, it’s easier than you think – just follow the steps below. . .

1. Open the ride file that you would like to share.

2. Identify the Facebook logo at the bottom of the ride summary section located in the top left corner of iBike Isaac. (see picture below).

3. Once you’ve clicked on the icon, a separate dialogue box opens up which will guide you through the posting process.

That’s all there is to posting your ride files. The challenge is being consistent with your training.  Before you blow off your next ride, consider the unidentified followers who need to see you succeed. Allow this to fuel your fire even further!

Do you have questions about your iBike power meter, training, nutrition, or weight loss? E-mail me at iBikeBlog.

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iBike Power Meters’ Inspirational Stories

Are you at the point where you’ve just accepted being overweight and unhealthy and are willing to “make the best of it?” Think again!  Meet Stephen Perkins, 49 year old fellow cyclists and Triathlete, who decided to take control of his life and get healthy.  In the process, he achieved his goal and crossed the finish of Ironman Arizona.

iBike had the honor of speaking with Stephen to find out what makes him tick and how he made the decision to get healthy.

iBike: Stephen, you look pretty darn fit. It’s hard to believe you ever struggled with your weight.  Where did your battle begin?

Stephen: Well, after I graduated from high school, I went into the US Army and served as a paratrooper.  There was a high value placed on physical fitness.  Throughout my career in the Army I was a runner. I carried that running background into college and transitioned into riding.  I realized I could go really fast and it was a lot of fun. It was a real rush. So through college I primarily rode and even did a bit of racing in the USCF. I never had issues with weight until after I graduated from high school.

iBike: What happened after college?

Stephen: After I graduated I got melded into the working world. The jobs I took required a lot of time. As my career progressed, my jobs consisted of 60% travel. My overall health deteriorated. There were lots of long hours, days, and weeks and there wasn’t any consistency.

iBike: What toll did that take on you?

Stephen: There was no normality or consistency for a sleeping pattern or eating pattern. We’d go long stretches without eating and when I had the opportunity to eat, if it wasn’t nailed down, I ate it. I just didn’t make good eating choices, I didn’t even think about it. I ate like I was a teenager.  It was a gradual progression for me. As my career progressed so did my weight.  I ended up at 220 lbs (at 5 foot 8) and not in good shape.  My wife at the time made good meals while I was home but it was what I ate when I wasn’t at home that was the problem.

iBike: At what point did you say enough is enough and decide to get healthy?

Stephen:  Well, there were a couple of times when I had dropped weight and started working out. I competed in a few triathlons and started feeling good.  But as my job got more and more stressful I sort of fell off the wagon.  When I would get that stress reaction, the fight or flight feeling, I ate. In order to sooth that stress the first thing I’d look for was sugar. I’d hit the vending machine at work and eat a duplex cream cookie, a peanut butter cookie, and a Hershey’s bar and wash it down with a Coke. I might even do that a couple of times depending on how the day was going. I couldn’t train due to the amount of hours I was working and on top of it all, I was going through a divorce. It was the worst year I could have possibly had.

A little time passed and I started training for Ironman Canada. I still didn’t change the way I ate. Imagine this, in all my training leading up to Ironman I lost a total of 5 pounds, even after all the miles and calories burned. I stepped on the starting line at Ironman Canada at 215 lbs. It was a disaster. I got through the swim, I got through the bike, and then tried to walk the marathon but at mile 21 my day was over. I realized that if I was going to do Ironman I couldn’t do it at the weight I was at. It just wouldn’t work.

iBike: How did you go about losing weight and getting healthy?

Stephen: My wife, Marie, came home from her appointment with the Naturopathic Doctor and brought me a postcard about ideal weight naturally. I was interested. We talked about it but then I looked at the price. My first reaction was I thought it was too expensive.  My wife asked me a question, she asked how expensive would it be to take all kinds medication for high blood pressure, high cholesterol, and diabetes. When you start to look at the true costs and the impact it has on your life, along with the quality of life you’re going to have, it’s a pretty small investment.

iBike: The results speak for themselves Stephen. You look great.  Was it all worth your effort?

Stephen: Oh yeah! I wouldn’t trade that for anything.  I got much faster on the bike and the run.  Almost all of that is due to the change in weight. The strength had been there all along but when you’re pushing an additional 40 pounds you pay a price.  Ironically, in July before my Ironman Arizona race, I started working 6 days a week again. But I watched what I ate and was disciplined about what I was putting into my body. I was able to deal with the additional stress because of the tools I learned and kept the weight off and pulled through.

iBike:  Awesome! Now, you’re bullet proof! Tell me about your Ironman Arizona race with your new body.

Stephen: I got to race start as fit as I’d ever been at 180 lbs.  I went out and PR’d my swim by 4 minutes.  Then it was onto the bike. I PR’d my bike by an hour and turned in a 5:03 split.  Then on to the run, I was able to run the first 9.5 miles of the race and then did a run/walk combo for the rest of it.  I finished the race in 11 hours and 45 minutes and felt great.

That was a watershed moment. I realized that yes, I can do this. When you hear Mike Riley call your name out as your coming down the chute and you know that you also met your goal, it was all worth it.  Not just because I finished an Ironman in under 12 hours but it’s understanding that I’m doing things to benefit my life from this point forward. We don’t know how many days we get. What I’m doing may not extend my life because my life has a finite point where it’s going to end. By making these healthy choices now, I increase the probability that the quality of life I’ll have up until that end will be better.

iBike: Amen! Stephen Perkins, you’ve heard it before but you, my friend, are an Ironman!

A very special thank you goes to Stephen Perkins for sharing his story.  Thank you for inspiring us to make healthy choices and strive to be better, rather than settle for merely existing.

Do you have an inspiring story? I’d love to hear from you. You never know who you’ll help by sharing! If you have questions about training, nutrition, or weight loss I’d be happy to help.  E-mail iBikeBlog.

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We’re nearing the end of January.  Are you where you want to be?

That’s a good question to ask ourselves throughout our training. Sometimes, simply charging through our plan with our heads down can lead us in a completely different direction than we originally planned or injured.  Think about the way the autopilot function worked in the space shuttle Discovery.  There were literally thousands of small course corrections in a given flight.  The autopilot wasn’t a passive system at all! It actively compensated for all sorts of variables like; wind, airspeed, weight, and fuel, to get us to our destinations in the most efficient way possible. We could learn something from the way Discovery operated.

The first step is to dedicate some time and stop to assess our progress.  This is a bit like taking inventory.  Am I healthy? Am I still motivated? Am I closer to where I want to be then I was before I started? If I continue down this path will I achieve my goal by the assigned date?

The “Inventory or Assessment” phase is a good time to review your iBike ride files with iBike Isaac ride analysis software. It’s also a good time to check the odometer on your iBike Newton power meter or iBike Dash+Power power meter and jump on the scale. Are we logging the miles we committed to? Are they the type of miles we need to ride in this phase of training? How is your heart rate, both on the rides and waking?  Elevated waking heart rate is a sign of overtraining. Is my wattage where I want it to be on these rides and is it progressing the way I want it to?

After we’ve assessed our progress to date, it may be time to reevaluate our goal.  I’ve been guilty of biting off way more than I can chew in the past by setting extremely lofty goals then killing myself to achieve them.  Is it worth it? That’s up to us as individuals to decide. If you’ve put in 30 days of training and aren’t where you wanted to be it’s important to consider whether you’ll be able to make the needed changes in your life to hit your goal by race day. Is the goal still attainable or do we need to make a plan B?  I like to start with my race date and work backwards to the current date to determine if I have enough time to salvage the race.  If I have time goals and am trying to set a personal record, then I make sure to build in 6-8 weeks for speed / super threshold work during the last 6-8 weeks of my program.

Reality can really suck sometimes. It has no feelings and no remorse.  It doesn’t care how much stress we’ve been under or that we’ve been sick for the last two weeks. It works with its evil partner time to keep us suppressed.  The only way to defeat the duo is to consistently measure and assess our progress so we’re not negatively surprised on race day.  If we know where we’re at we can take action to course correct if we need to.

Was this helpful for you? Do you have other suggestions? I’d love to hear from you. Or if you would like to know more about training, nutrition, or weight loss, please e-mail iBikeBlog.  Thank you!

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Oh Yeah! Fo shizzle! It’s that time of year again – time to lay some base. It ain’t sexy but it works. If you’re newer to riding, this is the time of year where we put our egos down and pick our mileage up.  Why? You may be asking. Let’s take a look. . .

First, it’s important to stress that base mileage is completed in zone 2. And zone 2 means zone 2.  Not more and not less. This is completely aerobic mileage and should be completed at heart rate zone 2 (70%-80% of MHR) or zone 2 in your power scale (50%-75% of your Functional Threshold Power -FTP).  Your iBike power meter has a built in Fitness Test which will help you determine your personal FTP.

Base mileage is important for building a bigger aerobic engine. Think of your training like building a house.  If you start framing the walls before you build the foundation, the walls will eventually collapse.  We need an aerobic foundation to work from.

Base training helps our bodies be more efficient with burning fuel.  The fuel primarily used at this exertion level is fat.  The bonus here is that our bodies will learn to access fat stores, instead of solely relying on readily available carbohydrates, as long as our nutrition supports fat burn.  Also, as the season progresses and our pace quickens, our bodies will continue to tap into fat stores.

Putting early mileage on our legs at zone 2 primes our muscles, ligaments, and tendons for harder and more explosive work later in the season.  Have you ever made the mistake of running a fast 5k after not having run in a few months? Or worse, playing a pick up soccer game with the kids and find your hamstrings locking up later that day? I think you’re picking up on the point here.  Our bodies don’t like change. We should ease into new training phases.

When we’re ready to hit the road, our iBike power meters will make the perfect training partner.  I use my iBike Newton in the early season to keep from overdoing it. My training partners are all bought into the same base training philosophy and we help keep each other in line and within our individual zones.  It takes discipline but is well worth the restraint in the long run.

Do you train a different way and feel you’ve had great success? I’d love to hear from you.  Or if you’d like to know more about training, technology, nutrition, or weight loss, please e-mail iBikeBlog.  Thank you!

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With so many fallen comrades, including myself this season, I felt a responsibility to post about staying healthy during flu season.  No, it’s not just my hysterical germaphobia.  According to the Center for Disease Control, “The proportion of deaths attributed to pneumonia and influenza (P&I) was above the epidemic threshold [for dates January 6-12].  See! It’s not it’s not just me.

How can we train and play with our iBike power meters if we can’t get out of bed? Answer: We can’t.  That’s why it will yield priceless dividends to follow these easy cold/flu avoidance techniques. Let’s start by differentiating between a cold and a flu. Both can cause sneezing, coughing, and runny noses. However, the flu amplifies those symptoms and ads fevers, along with the feeling like you got run over by the entire pro peloton (including the insane team bus drivers.)

Frankly, I have no idea how to get rid of it once it hits you.  It’s a virus and must “run its course,” so I’m told.  I hate the feeling of being a damn “race course” for teaming viruses and bacteria. (Click iBike for a blog that covers a few ways to shorten symptoms.) But I digress. . . The trick is to avoid getting sick in the first place. Here’s how.

1.         Don’t over train – Are you feeling extra fatigued between workouts? You may want to test your waking heart rate to see if it’s elevated.  Don’t be afraid to change your workout for the day or pull it altogether if you’re too drained.  I depleted body is an open door for invaders!

2.        Hydrate – I try to drink 100oz – 120oz a day and increase it during training days.  I’m also careful to add in electrolytes so I don’t go hyponatremic (flush away all my electrolytes).

3.        Wash Hands – Before and after meals, shaking other hands, playing with booger-laden kids, pushing shopping carts, etc… Antibacterial soap isn’t required. Good old soap and elbow grease will do.  However, antibacterial gels work well in a pinch.

4.        Keep Face Free – keep your hands, and other’s, away from your face.  At least be sure their hands have just been washed before the touch you.

5.        Let the Dead Lie – Stay away from those poor souls that have been stricken.  If you live with them then do your best to quarantine them to one small part of the house.

Other than getting your flu shots, that’s about all you can do to avoid getting sick.  One word of wisdom for those of us on the down and out: Try not to bounce back too soon. If you’re sick try to give your body time to recover instead of picking up where you left off right away.  Take a few easy training days and see how you feel.

Did this help? Please let me know. Please contact iBikeBlog if you’d like to know more about training, nutrition, or weight loss.  Thank you!

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