Saturday, June 30, 2007
Thursday, June 28, 2007
During prolonged exercise, the onset of fatigue correlates closely with the depletion of muscle glycogen stores (and is delayed if glycogen is spared). The metabolism of free fatty acids (FFA) as an alternative energy source can lead to decreased use of muscle glycogen. Caffeine can increase blood FFAs, and it is felt that this is its major method of action. In one study, caffeine produced a 50% increase in FFA at 3 to 4 hours. This effect was seen after 300 mg of caffeine (an average 6 ounce cup of brewed coffee contains 100 - 150 mg of caffeine but a Starbuck's 8 oz cup contrains 250 mg!).
There is speculation that some of its benefits may also be related to its central nervous system effect as a stimulant, and a recent study has demonstrated a direct positive effect on the muscle fiber itself via a mobilization of calcium from the sarcoplasmic reticulum with a reported 7% increase in power output over a 6 second cycle exercise task.
In one controlled study, subjects were able to perform for 90 minutes to fatigue as compared to 75 minutes in controls (a 20% increase) after the drinking the equivalent of 3 cups of coffee or 6 caffeinated colas 1 hour before, even though values for heart rate and oxygen uptake were similar in both groups. Another study, looking at performance with acute altitude change (4300 meters), demonstrated a 50% increase in performance with caffeine supplements. How this would help at lesser elevations, riding in the Rocky Mountains for example, is not clear.
The suggested dose of caffeine for the recreational rider is 5 mg per kg of body weight (range 3 - 9 mg/kg) taken 1 hour before the ride although some riders take smaller doses periodically throughout the ride itself.
But there are potential side effects. Caffeine can cause headaches, insomnia, and nervous irritability. In addition it is a diuretic (can cause an increase in urinary water loss) and can lead to dehydration. However the biggest negative is that in high concentrations it is considered a drug and is banned by the US Olympic Committee and US Cycling Federation (to exceed the US cycling Federation's legal limit for caffeine - urine concentration of 12 micrograms/ml - one would have to ingest 600 mg of caffeine (6 cups of coffee) and have a urine test within 2 to 3 hours). Fortunately the ergogenic effects can be achieved well below these limits.
Habitual use will induce tolerance so a period of abstinence is recommended for several weeks before the event. The bottom line is that most endurance athletes consider caffeine useful if used correctly.Source: cptips.com- Cycling Performance Tips/ photo courtesy of uncp.edu
Nokia and Sony Ericsson have a global take-back policy for their phones and accept their responsibility to reuse and recycle the phones they manufacture. That saves resources and helps prevent old phones ending up as e-waste dumped in Asia.
To read more, click here www.greenpeace.org
I guess it was the first time that we ever seen the aerobars, aero helmet and of course, oakley specs being used and worn in the Tour de France. Technology has actually helped Le Mond to win the stage and the Tour!! Same thing that Nike, Giro & Trek did for Lance in the last few years, . Ah....those Americans!!
I just love the 80's Tour with the 7-11, Super-U, PDM, Carrera, Cafe de Columbia, Fagor team etc. competing for the Tour. And these LeMond-Fignon & Roche-Delgado duel were the most memorable 'dog fights' that I ever seen on the Tour! Its the stuff of legends!
I was inspired to take up cycling after watching this!
Wednesday, June 27, 2007
The Slipstreamz let you enjoy your music when riding while still allowing you to hear the traffic around you by positioning the earbuds outside your ear which allows ambient noises to be easily heard. The Slipstreamz are designed to be attached to the straps on a cycling helmet which is what holds them in place over your ears and also allows them to block the wind both reducing noise and preventing your ears from freezing on a cold winter morning.
Source: Bikyle.com- Cycling Tips/ Photo from wordpress.com
Actually, I accidently found this photo on the net while googling for VR. In fact, the colour scheme made the bike looking not bad at all. Well, Im not sure whether he rides bicycle (he do play football!) but after all he is an Italian...no?
Source: PezCycling News
Monday, June 25, 2007
Source: Bikyle.com- Cycling Tips
Source: Bikyle.com- Cycling Tips
Saturday, June 23, 2007
The process of building the bike was shown on the Discovery Channel's American Chopper show last year or maybe in 2005 (i don't really remember when) and the bike was presented to Lance on the Tonight Show with Jay Leno who has his own theme bike by OCC as well. I think, the bike was sponsored by Nike to honor Lance 5 times Tour de France victory which was carved on a cover plate but later on was altered after he won his 6th. The Yellow & Black paint symbolizes the Livestrong Foundation color theme.
Source: photo from Wikipedia.com- Lance Armstrong Bike
Friday, June 22, 2007
Here are some steps you can take to improve cycling performance, safety, comfort, and enjoyment:
Use your head
1. Absolutely crucial: always wear a helmet. Of the nation's 800 annual cycling deaths, head injuries account for about 60%. If all cyclists wore helmets, perhaps half of these deaths and injuries—especially in children—could be avoided. Choose a bright color, and make sure the helmet fits properly. It should sit horizontally on your head and shouldn't move about.
Do the right thing
2. Brake right. To exert optimal pressure, brake with your hands at the ends of the levers. For a quick stop, as you press the brakes firmly, slide your buttocks to the very back of the saddle. This will keep the rear of the bike down so that you don't flip over the handlebars.
3. On a long downhill, don't stay on your brakes. That may overheat the tire's rim and could cause a blowout. It's safest to "feather brake"—that is, tap the brakes, applying intermittent pressure. This is wise in wet weather, too.
4. Don't pedal in high gear for long periods. This can increase the pressure on your knees and lead to overuse injuries such as biker's knee. Shift to lower gears and faster revolutions to get more exercise with less stress on your knees. The best cadence for most cyclists is 60 to 80 revolutions per minute (rpm), though racers pedal in the range of 80 to 100 rpm.
5. Going uphill, shift gears to maintain normal cadence. On a long hill, conserve energy by staying in your seat.
6. When cycling at night or when visibility is poor, wear brightly colored, reflective clothing, and use your headlight. In fact, wearing bright colors is a good idea at any hour. Also consider a rear strobe-type light (attached to the bike or your belt) to enhance visibility at night.
7. Make sure your bike fits. Handlebars, saddle, wheels, gears, and brakes can all be adjusted to match your size and riding ability, but the frame has to fit from the start. To find the right frame size, straddle the bike and stand flatfooted: on a road bike, there should be one to two inches of clearance between your groin and the top tube. On a mountain bike, the clearance should be two to three inches or even more.
8. Position the saddle right to protect your knees. At the bottom of the stroke, your knee should be only slightly bent. If your knee is bent too much, the seat is too low, and you will lose stroking power and strain your knees. If the knee locks when extended, or if you have to reach for the pedal, the seat is too high, which can also stress the knee. The saddle should be level.
9. Position the handlebars correctly—one inch lower than the top of the seat. Drop handlebars (preferable because they allow you to change your riding position) should be about as wide as your shoulders or slightly narrower. Some cyclists who suffer from neck or back discomfort may prefer upright handlebars.
10. To avoid saddle soreness, get the right seat. The hard narrow seats on racing bikes can be particularly uncomfortable for women, who tend to have widely spaced "sit bones." Special anatomically designed saddles—wider and more cushioned at the back—are easy to install. Gel-filled saddles or pads or sheepskin pads can ease the pressure and friction.
11. Change your hand and body position frequently. That will change the angle of your back, neck, and arms, so that different muscles are stressed and pressure is put on different nerves.
12. Don't ride in the racing "drop" position (with your hands on the curved part of the handlebars) for a long time. This may cramp your hands, shoulders, and neck.
13. Unless you're an experienced cyclist, don't use those special aerodynamic handlebars—shaped like an upside-down "V"—which let you lean forward on your forearms and thus reduce wind drag and increase your speed. These increase the risk of injury.
14. After a long uphill, don't coast downhill without pedaling. As you climb up the hill, lactic acid builds up in your muscles and can contribute to muscle soreness. By pedaling lightly but constantly while coasting downhill (even if there's little resistance) you can help remove the lactic acid.
15. Keep your arms relaxed and don't lock your elbows. This technique helps you absorb bumps from the road better.
16. Wear the right shorts if you cycle a lot. Sleek cycling shorts have less fabric to wrinkle or bunch up, so there's less chance of skin irritation. For extra protection, choose cycling shorts with special lining or padding to wick away perspiration and no seams at the crotch.
17. Don't wear headphones. They can block out the street sounds you need to hear in order to ride defensively. Cycling with headphones is a misdemeanor in some areas.
Good road sense
18. Ride with traffic, obey all signs, and give right of way to cars.
19. Use hand signals to alert drivers to your intentions.
20. Try to make eye contact with drivers as you pull into an intersection or make a turn, so they know your intentions and you know that they've seen you.
21. Don't ride side by side with another cyclist.
22. Watch out for storm drains, cattle guards, and rail-road tracks. They're all slippery when wet. And if you don't cross them at a right angle, your front tire may get caught.
23. When cycling in heavy traffic, on a narrow road, or on winding downhill roads, ride in the lane with the cars, not to the side, where you're not as visible and may get pushed off to the side. Of course, if a car wants to pass, move out of the way.
Source: Foundations of Wellness, wellnessletter.com
A cyclist can travel about three miles on the energy of one egg.
A person walking would require three eggs to go the same distance.
A loaded bus requires the equivalent of two dozen eggs for each person it carries three miles.
A train requires the equivalent of three dozen eggs for each person it carries three miles.
A car that gets 12.5 miles per gallon requires the equivalent of seven dozen eggs to carry one person three miles.
Even if you double the miles per gallon and double the occupancy a car will still use the equivalent of twenty-one eggs to make the trip -- more than twenty times a bicycle.
Source: Crazycolor.com- Office Survival
Teamwork - Give a helping hand, watch for problems (loose straps, loose equipment), and help each other to be safe and enjoy the ride.
Be Predictable - Group riding requires even more attention to predictability than riding alone. Other riders expect you to ride straight, at a constant speed, unless you indicate differently.
Communicate - Use hand and verbal signals to communicate with members of the group and with other traffic.
Hand Signals - Hand signals for turning and stopping are as follows: Left are straight out to signal a left turn. Left arm out and down with you palm to the rear to signal slowing or stopping. And, for a right turn, put your right arm straight out (in areas where this is legal) or put your left arm out and bent up.
Verbal Warnings - Along with hand signals, verbally warn cyclists behind you of your changes in direction or speed. The lead rider should call out "left turn," "right turn," "slowing," stopping," etc. Announce a turn well in advance of the intersection, so that members of the group have time to position themselves properly.
Announce Hazards - When riding in a tight group, most of the cyclists do not have a good view of the road surface ahead, so it is important to announce holes, gravel, grates, and other hazards. Indicate road hazards by pointing down to the left or right, and by shouting "hole," "bump," etc., where required for safety. Everyone in a group should be made aware of hazards. However, not everyone needs to announce them.
Change Positions Correctly - Generally, slow traffic stays right, so you should try to pass others on their left. Say "on your left" to warn the cyclist ahead that you are passing. If you need to pass someone on the right, say "on your right" clearly since this is an unusual maneuver.
Watch For Traffic Coming From The Rear - Even when you are occupying the proper lane position, it often helps to know when a car is coming. Since those in front cannot see traffic approaching from the rear, it is the responsibility of the riders in back to inform the others by saying "car back." Around curves, on narrow roads, or when riding double, it is also helpful to warn of traffic approaching from the front with "car up."
Watch Out At Intersections - When approaching intersections requiring vehicles to yield or stop the lead rider will say "slowing" or "stopping" to alert those behind to the change in speed. Each cyclist is responsible for verifying that the way is clear before enter the intersection.
Leave A Gap for Cars - When riding up hills or on narrow roads where you are impeding faster traffic, leave a gap for cars between every three or four bicycles. This way motorists can take advantage of shorter passing intervals and eventually move piecemeal around the entire group.
Move Off the Road When You Stop - Whether you are stopping because of mechanical problems or to regroup with you companions, move well off the road so you don't interfere with traffic. It is usually best for the lead rider to pull forward in the stopping area and for other riders to pull in behind the rider in front of them. When you start up again, each cyclist should look for, and yield to, traffic.
Ride One Or Two Across - Ride single file or double file as appropriate to the roadway and traffic conditions and where allowed by law. Even where riding double is legal, courtesy dictates that you single up when cars are trying to pass you if the lane is wide enough for them to safely do so.
Wait At Turns - If the group becomes at all separated, even by a few dozen meters, someone should wait at the turn until the next rider arrives at the intersection, and so on until all riders have made the turn.
Two At The End - For safety and as a courtesy, if the group spreads out, the last two people should adjust their speed to ride as a pair. If either should need assistance they will have a helping hand.
Source: International Bicycle Fund
Tom Smith, NY
Source: Bikyle.com, Cycling Tips.
Source: Bikyle.com, Cycling Tips.
Well, this is how it looks like when biking on one of its busy road! With the currency exchange of 2.6 Ringgit Malaysia against 1 NZ Dollar (as todate), it looks like touring NZ will be much cheaper than the Australia or Europe Tour if only you could get a cheaper flight ticket, of course.
NZ is one of the safest place to tour, so-cyclist-friendly and so clean as if as pollution is non-exist. Many interesting places to visit from Fox Glacier to Queenstown, and from Kaikora to Otago Peninsula. It's a heaven for outdoor sports enthusiasts. And check out the Southern Alps on the backround of the photo... fyi, that will be the background view throughout the South Island tour. Amazing huh?!
Source: Photo courtesy of Independent Cycle Tours NZ website.
Wednesday, June 20, 2007
Ok... 1 piece (ulas) of durian, you'll get:
*Refuse: 68% (Shell and seeds (for raw fruit))
|Fat||117 cals (30%)|
|Carbs.||263 cals (67%)|
|Protein||14 cals (4%)|
To burn the calories in this food you can do any of the following exercise.
Saturday, June 16, 2007
Source: League of American Bicyclist
Source: About.com: Fitness- Kidney Diseases Guide Brian Lipps, M.D.
Wednesday, June 6, 2007
Source: definitions by Wikipedia.
The friends call their cycling group ‘allsevens’ and aim to put 200 bicycles into Zambia via World Bicycle Relief this year.
“The outpouring of support has been tremendous,” said Nigel Taylor, one of the four team riders. “When we started we thought 100 bikes would be a challenge; now we think we can achieve double that.”
Taylor, of St. Louis, and three friends – Chris Davey of Bath, England, and Bert Berla and Mark Neuman of St. Louis – plan to ride 777 miles across 7 countries in 7 days, visiting 7 Tour de France Prologue cities on their way to London, where this year’s Tour kicks off on July 7: 07/07/07.
Taylor and Davey conceived the ride as a challenge, and very quickly saw its potential.
“We wanted this to be more than just another ride,” Taylor said.
“We immediately began to research possible fundraising and awareness opportunities.” In the US, the group is raising contributions for World Bicycle Relief; in England, for Jole Rider, a charity which refurbishes used donated bikes and then gives them to secondary schools in Gambia.
World Bicycle Relief provides culturally appropriate bicycles to those who need them, including establishing assembly and maintenance training in the countries in which it serves, and working with manufacturers to improve indigenous bicycle technology. The current programme provides bicycles to volunteer, community-based HIV/AIDS caregivers in Zambia at a cost of $109 per bicycle.
Source: Bike For All
Monday, June 4, 2007