Tip of the Month
December 2010
Ice Packs 101
For a lot of us who have ongoing aches and pains, using an ice pack is routine. However, there are a few things to know if you're new to using them or only use them infrequently.
- Flexible gel ice packs can be molded to oddly shaped joints like elbows and knees. Plastic pop bottles, filled 3/4 full of water and frozen, are easy to use on the back of the neck, or tucked between shoulder blades.
- Ice applied directly to the skin can cause immediate damage to the skin, particularly if the skin is damp so place several layers of paper towels or a thin folded hand towel between you and the ice.
- The recommended time for icing is 20 minutes out of every hour, or at a minimum, 20 minutes three times a day. Applying ice to an area for too long can damage the skin. If you can't feel your skin you won't know if you're damaging it.
- Ice can be applied directly to the skin for brief period of time, if done carefully. Fill a Styrofoam or paper cup half way with water, freeze, and then tear away the edges of the cup to expose the ice. Rub the ice over the affected area until the skin feels numb (approx. 5 - 10 mins). Move to another area to avoid damaging the skin. When the skin has warmed up and is no longer numb, you can return to icing that area.
Thanks to TriStars Training team member Janice Meek for suggesting this tip
Previous Tips
Keep those tubes baby soft...!!
November 2010
If you put your spare tubes in plastic bag with babypowder sprinkled on them it will help keep older tubes from drying out and make them easier to put on.
Thanks to TriStars Training team member Paul Christopher for this tip.
Tips Wanted Please...!
October 2010
After six years of monthly tips the well is beginning to run dry...:-) I do have a ton of race-related tips to use in the future but in the off-season it would be fun to have some different types of tips to send out. This month I'm asking everyone out there to send ME their favourite tips which I can then use in the coming months. I'll give credit to those who submit. I'd like to thank Evan Fagan and Paul Christopher for their recent contributions. Come on - fire away, send me your favourite swim, bike, run, transition, nutrition or general info tips!!
Another way to keep your hands clean...
September 2010
Here's a great tip that was recently given to me by an experienced cyclist. Put a pair or two of lightweight surgical gloves (available at any pharmacy) in your under-the-seat bike bag. If you have to deal with any greasy slipped chain fixes just pop on the gloves beforehand, and whip them off afterwards. Voila - perfectly clean hands!
Thanks to Paul Christopher for this tip.
Lightweight cycling "bolero"
August 2010
This tip is for the ladies.
Here's the perfect solution to being a little cool when cycling and a full jacket is overkill. It's the cycling thermal bolero by Terry Cycling. Part shrug/part armwarmer - it's light weight enough to fit into your jersey pocket. http://www.terrybicycles.com/product/detail/1964/current/thermal-bolero
Take care when unclipping
July 2010
Having recently had a bad "slow motion" fall after failing to unclip from my bike properly, it seems like a good time for a safety reminder.
If you're new to clipless pedals, first practice on a windtrainer or next to a wall so you don't fall all the way over. The key to not falling over when you first get clipless pedals is learning to unclip before you come to a stop. Even if you leave your foot on the pedal, have it unclipped and coast to the stop.
For more information on clipless pedals and how to use them check out the informative article "Bike 101, Clipless Pedals" http://www.caree.org/bike101cliplesspedals.htm
Bike Insurance
June 2010
Did you know that bicycles are not covered by your car insurance policy but are, in fact, covered under your house or tenant insurance? The usual coverage for bikes is up to a value of $1,000 so if the replacement value of your trusty steed is more than $1,000 you'll need to have a special rider attached to your insurance policy. This rider will detail the make, model, serial number and value of the bike or bikes. It will cost a few dollars extra per month for the additional coverage, but will be well worth it in the event of theft or damage to the bike. Apparently though, the coverage does not extend to when the bike is used for racing.
Bike seat bag
May 2010
After promoting the importance of ID on runners and bike helmets in last months' tip, I forgot one major item that should also have ID. The under-the-seat bike bag.
I recently spent a fair chunk of change on a sleek bag for my new bike and kitted it out with C02 dispenser and cartridges, tool kit, spare tube etc. I didn't double-check that it was securely attached before heading out on my long ride that week. When I got home I realized that the bag was MIA. Had I just popped a business card, or a piece of paper with my name and phone # on it, in the bag I might have received a phone call if someone had found it. As it was, I had to make a return trip to the bike store and repurchase all the items which was a needless expense. Live and learn...!
Don't leave home without it (updated)
April 2010
A few years back I provided a link to a company selling ID holders. We should all always have ID with us when we run or bike - just in case.
I've recently come across a Canadian company (Vital ID - Innovations in Identity) that has some different and light-weight options available. One is the Sport ID (shoe) that fits securely on running shoes http://www.vitalid.ca/store/Scripts/prodView_sport.asp?idproduct=17. The other is the Sport ID (helmet) which adheres to a bike helmet http://www.vitalid.ca/store/Scripts/prodView_sport.asp?idproduct=19.
The cost for both products is $27 (incl shipping & handling) and amazingly I received mine only 48 hours after placing my order. Most impressive (and potentially life-saving!)
Muscle vs Fat
March 2010
You might have heard the phrase "muscle weighs more than fat". As you can see from the above picture 5 pounds of fat is bulkier than 5 pounds of muscle but they both weigh the same - 5 pounds is 5 pounds!!
A better way to think of it is - "muscle is heavier by volume than fat". A five pound pile of fat will take up more space (volume) than a five pound pile of muscle. Another good reason to hit the weights at the gym...!
Tip of the Month IS the Tip of the Month...
February 2010
To review all back entries of the Tip of the Month (5.5 years worth) just click on "News" and then scroll down to "Tip of the Month" on the left under the photo. Expand the pop-up box and scroll down to see the archived entries.
Don't squeeze those toes....
January 2010
When buying cycling shoes, make sure that when you try them on you have enough room to wiggle your toes up and down a bit, and that you can splay your toes sideways. When cycling long distances or racing under hot conditions your feet can swell, and if there's not enough room in the toebox of the shoe you run the risk of nerve impingement which equals pain with a capital "P"!
Can't keep the count?
December 2009
Having trouble remembering which lap you're on when doing a big swim set? Here's the answer - an Automatic Speed and Distance Computer for Swimmers! The Pool-Mate by Swimovate Ltd. automatically counts your laps for you. It works will all the major strokes. All you do is set the length of the pool and your body weight. Press the Start button and off you go!
For more information check out http://www.swimovate.com/ The Pool-Mate is sold in Victoria at HTO Sun Surf Swimwear on Broad St.
Be prepared.
November 2009
When biking or running, throw a mini kleenex package in your bike bag or run jacket pocket. The kleenex helps out in the case of a flat on the bike (checking for a shard of glass or metal on the inside of the tire) and can also come to the rescue if your fingers are greasy after changing the flat. Of course the kleenex also comes in handy for runny noses on cold, fall and winter rides or runs. I'll leave the last, but incredibly important reason, to your imagination...:-) Suffice it to say, don't get caught short without it!!
Sunglasses Solution
October 2009
Whether you're going for a long Sunday run or just a quick 5km after work, it's sometimes difficult to determine if you need to wear your sunglasses. To eliminate this dilemma, you can buy a clip especially made to hold sunglasses – the kind that fits on your car's sunvisor. The clip slides easily onto a water bottle belt, making it very accessible. It holds sunglasses firmly in place when you don't need them.
Banish Blisters...
September 2009
Another blister prevention tip for those who sweat a lot while running. Try putting sweatbands just above your ankles to keep the sweat from running down and soaking your socks and shoes. It looks a little odd, but can help prevent blisters.
No more tears....
August 2009
Use baby shampoo for several days before a race to avoid eye-irritating sweat. Otherwise residue from regular shampoo can combine with sweat to make you very miserable...!
EBT
July 2009
Remember the initials EBT - Every Bolt Tight. To avoid any problems on race day with your bike every part needs to be functioning in perfect condition, especially the brakes and shifting mechanisms. If in doubt, take it into your local bike store and have them check it out a couple of days pre-race. Find any problems before race day...!
Be Careful Not to Burn...
June 2009
As the summer progresses and the days get hotter, remember the importance of thoroughly applied sunscreen. This is important on training rides and runs, and when racing. When applying sunscreen on your arms make sure to take off your watch first so that you don't end up with the skin under the "cutout" areas on the strap burning from not having been protected.
Pre-Race Check
May 2009
The first races of the season are just around the corner. Here's something to remember when setting up your transition area at a race.
After racking your bike perform the following checklist:
1. Make sure that the bike has been left in an easy gear - you don't want to start pedalling and find out that you're in the big ring - this makes for a very awkward start to the race...
2. Spin your back wheel to make sure that your chain is properly lined up and hasn't fallen off between the time the bike was removed from your car to the time it was racked in transition. This happened to me at the Vancouver World Championships in 2008 and made for a very slow start to the bike portion of the race...
3. Spin both the back and front wheels to make sure the brake pads are evenly spaced on either side of the wheel and are not rubbing or too tight. You'll wonder why your ride feels so sluggish until afterwards when you figure it out. Once again - speaking from personal experience...
So check and double check to avoid any of the above scenarios on race day!
Control Inflation
April 2009
Here's a little-known fact: Most bike tires can withstand 2 times the maximum pressure inscribed on the sidewall. Companies make them that way for a large safety margin, but while that's interesting to know, it's not something that will benefit your riding. In fact, even inflating road tires to maximum recommended pressure will make them wear faster, cut more, corner worse and rattle your teeth.
For the most commonly used size, 700x23C, an inflation of 95 psi front and 100 rear will give you excellent performance, no matter how much pressure the sidewall says could be used. Heavy riders can go up 5 psi or so in each tire to prevent pinch flats.
Thanks for Evan Fagan for this tip.
Don't own a GPS? Here's a solution...
March 2009
GPS units can be expensive. For those of us who don't own one, here's a free way to track your distances.
Go to http://www.mapmyrun.com. Click on the "Map My Run" tab and choose "Option 1". The map of Victoria will appear. You can then scroll to the area of the City you want by using the arrows at the top left of the screen. Click on your start point using the cursor - a green start sign will appear. Then click along your route - a red line will appear. The "Info and Tools" box on the right side of the screen contains the main controls. For instance, if you followed an out-and-back route, at the half way point click that icon in the Info and Tools box - your return route will automatically be displayed. The Info and Tools box is also where you will find the total distance travelled.
Time to "Suffer" on the Indoor Trainer
February 2009
It's still winter and cold, windy or wet outside.
Are you getting bored with indoor cycling? Tired of the regular indoor workouts with the TV on in the background to help dispel boredom...?
There's a new website http://www.thesufferfest.com/ where you can download indoor bike workouts that will "make your indoor riding more fun, and more punishing, and more worthwhile".
Each video podcast has a challenging workout built right into it. There's great music playing in the background plus video clips from past and current cycling races from around the world.
Enjoy your suffering...!
Vigorous Exercise Can Cut Breast Cancer Risk
January 2009
Here's a link to an interesting article on the benefits of strenuous sports/exercise:
http://www.healthday.com/Article.asp?AID=620828
Beat the Bounce
December 2008
This tip is for the ladies.
If you find, when you're running or exercising, that you have excessive bounce even when wearing a sports bra then consider buying a Janestrap.
The Janestrap is a 3" wide elastic covered in technical fabric with bra fasteners on either end. Janestrap is worn over your sports bra allowing you to exercise in comfort without pain or embarrassment. It is simple, effective and...it's thinking outside the bra!
For more information visit the website: http://www.janestrap.com
Homemade Protein Bars
November 2008
Here's an easy, tasty recipe for homemade protein bars. Makes a batch of 18 - 24.
PROTEIN BARS
1 cup soy protein powder
1/2 cup oat bran
1/2 cup whole-wheat flour
1/2 cup wheat germ
1/2 teaspoon salt
1/2 cup raisins
1/2 cup dried cherries
1/2 cup dried blueberries
1/2 cup dried apricots
1 (12.3-ounce) package soft silken tofu
1/2 cup unfiltered apple juice
1/2 cup dark brown sugar, packed
2 large whole eggs, beaten
1/2 cup natural peanut butter
Canola oil, for pan
Line the bottom of a 13 by 9-inch glass baking dish with parchment paper and lightly coat with canola oil. Set aside. Preheat the oven to 350 degrees F.
In a large mixing bowl, whisk the tofu until smooth. Add the apple juice, brown sugar, eggs, and peanut butter, 1 at a time, and whisk to combine after each addition. Set aside.
In a second mixing bowl, combine the protein powder, oat bran, wheat flour, wheat germ, and salt. Set aside.
Coarsely chop the raisins, dried cherries, blueberries and apricots and place in a small bowl and set aside.
Add mixed dry ingredients to the protein powder mixture and stir well to combine. Fold in the dried fruit. Spread evenly in the prepared baking dish and bake in the oven for 40 - 45 minutes.
Remove from the oven and cool completely before cutting into 18 - 24 bars. Store in an airtight container for up to a week or put bars in a freezer bag and store in freezer. Thaw individual bars for 2 hours before eating.
Puncture solution
October 2008
A quick fix, if you ever get a flat tube due to a damaged tire, is to line the affected area on the inside of the tire with something flat and durable. This way your tube does not get repunctured when you continue cycling. An empty gel package, or a folded piece of paper or money (i.e. $5 bill), works very well.
Rules for Riding
September 2008
Check out http://tinyurl.com/yt342o for a YouTube video called "The Rights and Duties of Cyclists." It is geared to new cyclists but contains good information for all riders. This short video focuses on rules for riding urban streets, specifically how to occupy traffic lanes and make turns. The idea is for the cyclist to take charge just as if he or she were driving instead of pedaling.
Thanks to Evan Fagan for this tip.
Foggy sunglasses...?
August 2008
Have you ever experienced your sunglasses fogging up on a ride during the cooler weather or when you're "redlining" a workout or racing? In the same way we want to avoid our goggles fogging up during a swim workout, the use of an anti-fog spray or liquid can really help keep sunglasses clear. Just spread some on the inside of your sunglasses and wipe dry before wearing. Voila!
Sandy feet
July 2008
When practicing open water swimming at a lake, fill your swim cap with water before you leave the water. When you get to where your gear is, which usually involves walking through sand or across a grassy area, use the water to wash off any sand or dirt before getting dressed.
In a race, be sure to have a large water bottle available in your transition area to spritz off your feet before donning your socks and bike shoes. Voila! No more grit between the toes...
Two Tips (for the price of one..!)
June 2008
Now that race season is upon us there are lots of races out there that start with an open water swim. When finishing the swim leg of the race and exiting the water, try to swim as close to shore as possible. Your fingers should make contact with the sand before you stand up. You will save a great deal of energy by swimming rather than standing up too early and "running" through the water resistance. Also, as soon as you stand up pop your goggles up onto your swimcap. Do not remove either until your wetsuit is off in transition. This will leave your hands free to deal with unzipping and pulling off the wetsuit sleeves and legs. Never an easy task, and one that's definately made more challenging if your hands are already occupied holding goggles and cap!
Suffering from Sinus Problems...?
May 2008
Try using an all natural, anicent remedy - the neti pot. By flushing a warm saline solution through your sinuses you can relieve the symptoms of allergies or sinusitis without resorting to drugs or over the counter remedies.
Neti pots can be purchased at health food and vitamins stores, among other places. For more information about the neti pot, which is also known as a "sinus bidet", check out the following links:
http://www.oprah.com/health/oz/oz_20070426_350_105.jhtml
http://www.oprah.com/health/oz/oz_20070426_350_106.jhtml
Keep that water bottle close at hand!
April 2008
Exercise performance can be improved by increasing your body's water content. Poor performance can come down to being dehydrated - just a 3% loss in body fluid can result in a 7% loss in physical performance.
Triathlon Cake!
March 2008
I'm foregoing my usual Tip of the Month entry this month, as I want to let everyone know about TriStar Kristi Aghassibake's new venture. While Kristi's day job is that of biomedical engineer, her love of baking is taking her in a new direction - that of cupcakier and baker extraordinare!
I asked Kristi to bake a cake to commemorate Bob's 55th birthday. My limited creative input was that the cake decoration have a triathlon theme with perhaps a mention of his new age group. Well, Kristi ran with this basic idea and came up with the most amazing 3-tiered cake (as shown below). We were blown away with the creativity, effort, plus delicious taste of the cake.
So please help me spread the word about Kristi's abilities to create unique cupcakes and full cakes for weddings, birthday and other special occasions!
Indoor Bike Training
February 2008
If you're training indoors on a fluid trainer or CompuTrainer consider buying a heavy duty tire - an armadillo tire is one suggestion. The heat generated by the flywheel (especially on the CompuTrainer) can damage the tire leaving the sidewalls more susceptible to splitting. This could cause a blowout when cycling outdoors on rougher surfaces. Mark the "indoor" tire with a metallic silver Sharpee pen to distinguish it from your "outdoor" tires.
Switch out your existing tire on your rear wheel with the heavy duty one and use it specifically for indoor training. Switch back when training outdoors.
Organic Fruit & Veg
January 2008
Concerned about pesticides on the fruit and veggies you eat?
Some produce is less likely to contain pesticide residues - these fruits and veggies are "Consistently Clean". Other produce are more likely to contain pesticides. These fruits and vegetables are the "Dirty Dozen".
By sticking to the Consistently Clean list below, and by choosing only organic for those fruits and vegetables on the Dirty Dozen list, it may be possible to cut 90% of pesticides from our diet.
Consistently Clean
Onions, Avocados, Sweet Corn, Pineapple, Mango, Asparagus, Sweet Peas, Kiwi, Bannaas, Cabbage, Broccoli, Papaya
Dirty Dozen
Peaches, Apples, Sweet Bell Peppers, Celery, Nectarines, Strawberries, Cherries, Pears, Imported Grapes, Spinach, Lettuce, Potatoes
Thanks go to Susan Stokhof for this tip!
Start your morning out right...
December 2007
Here's a great recipe for homemade granola. Make a batch in advance and sprinkle over yogurt for a nutritious breakfast:
6 cups whole rolled oats
1 cup sunflower seeds
1 cup unsweetened shredded coconut
1/2 cup pumpkin seeds
1 cup slivered or chopped almonds (or 1/4 cup flax seeds)
2 tsp cinnamon
2/3 cup sunflower or safflower oil
2/3 cup honey or maple syrup
2 tsp vanilla
1 cup dark raisins (optional)
Preheat oven to 250 degrees F.
1. In a large bowl, combine all dry ingredients.
2. In a saucepan, heat the oil and honey at low heat until the honey melts. Don't allow the mixture to boil. Once heated, take off the stove and add vanilla. Pour mixture over dry ingredients and toss until granola is shiny and well coated.
3. Spread the mixture onto baking sheets and bake until golden, stirring every 20 minutes. It takes about an hour to bake.
4. Cool completely before storing in an airtight container. If using raisins, add them to the mixture when the granola is cooled.
Thanks go to TriStar Allison Andrew for this recipe!
Ironman Transition Bags
November 2007
When preparing your transition and special needs bags prior to an Ironman race, tie some brightly coloured ribbon to the handles of each bag (or place some bright or neon coloured tape on the bags). In the event that one of your bags is misplaced you'll be able to spot your distinctive bag in the midst of all the others. You can bet that I'll be doing this in the future, after my special bike needs bag was "lost" at Ironman Hawaii...!
Bulk Buying - C02 cartridges
October 2007
If you use C02 cartridges to inflate your bike tires, if you flat while on a training ride, you'll know that they are expensive to buy individually - usually $3.50 to $3.95 each. Mountain Equipment Co-op sells 20 cartridges, in a container, for $29.75. What a deal!
Hungry? Get out and exercise...!
September 2007
People who exercise regularly tend to have a slightly higher basal core body temperature even at rest. This provides a constant built-in appetite suppressant. So if you're hungry, put on your exercise gear and "get physical".
Have you got those Battery Blahs....?
August 2007
Now is the time to replace the battery in your bike computer. Race season is well under way and most "A" races are coming up in the next couple of weeks. There's nothing worse (speaking, unfortunately, from personal experience) to be in the middle of a race, relying on the average kph or distance elapsed, than to have the computer readout go blank due to a dead battery. A little prevention will go a long way to help avoid frustration on race day!
Pedal Power
July 2007
When coasting on long downhills during training rides, and especially when racing, make sure to pedal from time to time to avoid lactic acid building up in your legs.
Sunscreen to the Rescue!
June 2007
After a race, an easy way to remove "race numbers" that have been marked on your skin in indelible ink is to put some sunscreen on an old rag and wipe/scrub your skin before showering. Make sure to use an old rag and not your washcloth as the permanent ink will transfer from your skin to the cloth!
Do you get stuck getting into your wetsuit??
May 2007
To aid in putting on your wetsuit, first put your feet into grocery store plastic bags and then slip them into the legs of your wetsuit. Your feet should pop through the openings easier than normal!
Enough is enough...!
April 2007
Never run more than 3 hours straight in training, whether your marathon best is 2:42 or 4:24 - the risk of injury is too high.
Training Heart Rate Calculation
March 2007
A very simple way to calculate your training heart rate range is to use the range of 60 - 90% of your maximum heart rate. This can be determined by using the following formula:
220 minus (your age) x 60%
220 minus (your age) x 90%
Example: 40 year old male who wants to train at 70% intensity
220 - 40 = 180
180 x 70% = 126
However, this is limited as it only provides a "rule of thumb" maximum heart rate and is not as accurate as using the Karvonen formula which also factors in your resting heart rate.
The Karvonen formula is:
220 minus (your age) minus (your resting heart rate)x % of intensity plus (your resting heart rate)
Example: 40 year old male (with a resting heart rate of 80) who wants to train at 70% intensity
220 - 40 = 180
180 - 80 = 100 x 70%=
70 + 80 = 150
For more information, plus an automatic heart rate calculator which uses the Karvonen formula, go to:
http://www.fitzones.com/members/Fitness/heartrate_zones.asp
Avoiding cavities
February 2007
Make sure to brush your teeth after cycling and running if you're consuming gels while training - gels can cause cavities!
A Fun Run
January 2007
Try a "carlek" which is similar to a fartlek. Jog along until a car passes you then pick up the pace until the next car passes. This can be a fun, varied workout.
Talc and Tubes
December 2006
Talc (baby powder) is the key ingredient to mounting any bike tire, particularly folding road bike tires with tight Kevlar beads. Talc allows the tube to move freely inside the tire so that it doesn't interfere with the tire/rim interface. Tubes get pinched and punctured when they become trapped between a tire lever and the rim. Generous use of talc dramatically reduces this risk. Keep your tubes in separate plastic bags with talc in with the tube. Cornstarch also works well as a substitute for baby powder.
Many thanks to Evan Fagan for the above tip!
Wash your Bottles!
November 2006
Your water bottle could be making you sick. Bacteria can build up when using the same water bottle repeatedly without washing them or allowing them to dry. Do not use a water bottle for more than 2 days without washing it. Make sure to wash the bottle in hot, soapy water. Allow bottles to air-dry, as drying helps kill bacteria.
Chocolate Milk to the Rescue!
October 2006
A recent study in the journal Medicine & Science in Sports & Exercise draws attention to the effectiveness of chocolate milk as a post-exercise drink for athletes. Its carbohydrates help replenish glycogen body-stores and its high quality proteins are very effective at building and repairing muscle tissue. In addition, chocolate milk has all the vitamins and minerals of plain milk, including calcium, vitamins A and D, magnesium and potassium.
Banish Blisters (Part 2)
September 2006
Blister treatment suggestions:
Ice the blister and area around it immediately after the blister develops.
Be comfortable. Wear cushioned shoes or sandals that don't irritate the blister.
Eliminate the source of irritation. Blisters are often caused by a long toenail, a seam in a sock (try turning the sock inside-out), or the foot sliding inside the shoe (try a teaspoon of blister prevention powder inside your sock - I recommend Blister Shield. Go to www.2toms.com for more information on this product).
Use an antibacterial ointment such as Neosporin or Tiger Balm, and let the blister area air dry overnight. When wearing shoes, apply ointment and cover with a bandage.
Banish Blisters (Part 1)
August 2006
Blisters can be a minor annoyance or they can be a show stopper.
Avoid blister trouble by:
- Finding the right fit. Don't wear shoes that cause friction or rub.
- If you routinely get blisters on your toes, buy shoes that are a half size larger.
- Grease up. Apply a lubricant such as Bodyglide or BlisterShield powder to blister prone areas before running.
- Wear the right socks. Try anti-blister socks with Teflon.
- Trim your toenails. Cut nails so that they don't rub against the tip of the shoe, or an adjacent toe.
Bike Pump Fact
July 2006
Did you know that when you disconnect your standing bike pump from your tire valve that the loud "hissing" noise you hear is air escaping from within the pump and not from the newly filled tire...? I used to try to remove the connector from the tire valve as quickly as possible, to minimize the air loss, quite often banging my fingers on the spokes in my haste. Now I know that my tire is not deflating, I can take my time...!
Wet your Wetsuit
June 2006
Soak your wetsuit in a bathtub, with 3 inches of water in it, for about 5 minutes. Do this a few days before you wear it for the first time (and especially before your big race).
Wetsuits are like sponges. When they are moist they are supple and flexible. Wetsuits stay moist for days, even weeks between uses, though appear dry - like a sponge. Over time, the suits gets dry, unsupple and stiff. It feels as if it's shrunk - like the way a sponge shrinks when dry. More wetsuits rip at the start of the race season than any other time of the year. Your wetsuit will last longer if you wet it before you wear it!
Tie the Knot
May 2006
Double knot your shoelaces when heading out for a run. It's a pain untying the shoes afterwards - particularly if you get them wet - but so is stopping in the middle of a run (or particularly in the middle of a race) to re-tie them!
Tweezers to the Rescue
April 2006
One essential item to store in your under the seat bike bag is a pair of tweezers. If you get a flat the cause might be a very small piece of metal or glass embedded in the tire. This can prove to be almost impossible to remove with your fingers or fingernails. A pair of tweezers can make the difference between being able to fix the flat and hailing a cab home...!
I want to "Pump you Up"!
March 2006
Don't wait until your bike tires are soft before inflating them. Pump up the tires (especially road bike tires) to the recommended pressure before every ride.
Wet Water Bottles?
February 2006
When you get home and wash your water or sports drink bottle, do you find the next time you go to use it that it's still damp inside? If you're like me, the smaller bottles pose the biggest problem. They usually have a fliptop cap that remains attached, not like the taller bottles with screw off tops. When you wash the smaller ones and turn them upside down to dry they never stay upright.
Here's a simple solution - buy a baby bottle drying rack from a baby equipment & accessories store (I picked up mine at TJ's the Kiddies Store on Douglas Street in Victoria for under $10) and pop your bottles onto it after washing. It holds up to 8 bottles of various sizes and really works a treat!
Don't leave home without it...
January 2006
As some of us (unfortunately) know better than others, accidents can happen when out training either on our bikes or out running. That's why it's a sensible idea to have ID with you at all times in case you end up hurt and/or unconscious. Here's a link to a company that sells different forms of ID holders (wrist, ankle, shoe and necklace styles).http://www.roadid.com/id.asp#fixx
Wash away the hunger!
December 2005
If it's not mealtime but you're feeling hungry and having food cravings, try to postpone satisfying the craving by drinking a glass of water. Wait 15 minutes. You'll probably find at the end of that time that the craving has disappeared or you've forgotten about it entirely!
Quick Cleanup
November 2005
If you've ever had to adjust your bike chain when out on a ride, or when fixing a flat tire, you'll know how messy your hands can get. For a quick cleanup buy a box of Wet Ones pre-moistened towelettes and put 2 or 3 of the packages in your under-the-seat bag to use after the repair. No more greasy fingers!
IT Band troubles?
October 2005
I used to have chronic IT (Iliotibial) Band problems every time I cycled. I consulted a sports medicine doctor who suggested that I tape my IT Bands before exercising. I use a heavy duty adhesive tape called Leukotape - 1.5" wide, which I purchase at a medical supply store. I cut off 4 strips about 5 - 6" long (two for each leg).
Place one strip of tape on the outside edge of the leg, about 3" above the knee and about 1" behind the IT Band. Pull the tape towards the front/centre of the leg drawing the IT band with it. Apply the second piece of tape slightly above the first on a slightly downwards angle so it crosses over the first piece (forming an "X"). You should feel tension under the tape. I tape both legs every time I do a long run, hike or bike ride. I have been doing this religiously for three years and have had zero flare-ups with the exception of the one time that I forgot to apply the tape.
I'm no expert, but I believe the theory is that the tape immobilizes the IT Band so that it doesn't become inflamed from subtly shifting back and forth while running or biking.
Foggy Goggles?
September 2005
Tired of looking through foggy swim goggles...? Try a drop of baby shampoo spread inside each lens. Rinse or wipe dry before putting them on. Happy Laps!
Yummy Energy Bars
August 2005
Tired of paying outrageous prices for store-bought energy bars? Here's a great recipe, from Tri-Star Debi Wood, for delicious, homemade bars.
Debi's Chewy Energy Bars
1 c. brown sugar
2/3 c. peanut butter
1/2 c. light corn syrup
1/2 c. melted margarine
2 tsp. vanilla
3 c. quick-cooking rolled oats
1/2 c. coconut
1/2 c. sunflower seeds
1/2 c. raisins
1/3 c. wheat germ
2 tbsp. sesame seeds
1c. - 1 + 1/2 c. semi-sweet, milk or white chocolate chips or butterscotch chips (or a combination)
Combine brown sugar, peanut butter, corn syrup, marg and vanilla. Blend well. Stir in remaining ingredients.
Press mixture into greased, glass 13x9 pan. Bake at 350 for 30 - 40 minutes.
If you cut into 24 bars then the breakdown per serving (1 bar) is as follows -
calories - 240
protein - 5g
carbs - 50g
fat - 12g
sodium - 95mg
potassium - 200mg
Time to change your runners?
July 2005
Running in old or worn out shoes can lead to an increase in running injuries. Over time running shoes lose stability and shock absorption capacity. When this happens the stress to the feet and legs increases dramatically. Over time this added stress can lead to an overuse injury. A simple prevention strategy includes replacing the running shoes when they wear out. Track your mileage. After 500kms or every six months, whichever comes earlier, it's time for a new pair. To help keep track of how old your shoes are, mark the date of purchase (in indelible ink) inside the tongue of the shoes.
Soak Those Legs
June 2005
Immediately upon completing a run, especially a long one, soak your legs in a bathtub filled with cool water for 10 - 15 mins. Even better, if running on trails near a lake, when your run is finished take off your socks and runners, roll up your shorts, and wade into the water thigh deep. The cool water reduces muscle inflammation and speeds the recovery process. Your legs will thank you the next day!
Keep Your Eyes on the Road!
May 2005
Make sure to watch where you're going when cycling in a group. The rules of the road say to cycle single file, however there are times when cyclists end up side x side. If carrying on a conversation, don't look sideways to talk to the person next to you. If you take your eyes off the road you may miss seeing a pothole or other obstruction. A moments' inattention can result in an accident. Take my word on this one - I speak from personal experience and have the scar tissue to prove it!
Slipping Chain Solution
April 2005
Have you ever experienced the frustration of your bike chain slipping off when you're changing gears? This seems to happen quite often while pedalling uphill. You can either stop, fiddle with your chain for a few moments or minutes, and inevitably end up with chain grease all over your hands OR you can try the following.
Get onto the opposite side of the road, shift into what would be your small ring at the front, point your bike downhill and push off. While you're coasting downhill, start gently pedalling and immediately shift into the big ring at the front. The slipped chain should pop back up where it belongs and your hands will stay clean!
Keep your knees warm!
March 2005
Now that spring is just around the corner, and the weather is getting nicer, we can get lulled into thinking it's warmer outdoors than it really is. When running, and particularly when cycling, keep your knees covered with thermal tights or leg warmers. If the knee joint gets cold enough the synovial fluid (the natural lubricant in the joint) thickens and is pushed aside by cartilage that can rub together and wear - this can cause swelling. Lack of nerves in the knees makes it difficult to tell if they are warm enough. Cover your knees if it is less than 16 degrees C outside.
Hint: Mountain Equipment Co-op (www.mec.ca) sells very effective leg warmers that have extra thick padding over the knees. They can be ordered through their on-line catalogue (item 4015-216).
Do you get the munchies after swimming??
February 2005
Exercise almost always increases core body temperature significantly - this reduces appetite. One exception is swimming - the water usually draws more heat away from the body than the exercise produces. Research shows that people tend to eat more after swimming. One solution is a short trip to the sauna or hot tub (if available) after swimming. Returning core body temperature to normal, or slightly above, reduces the tendency to overeat!
Excerpted and adapted from "Lean for a Lifetime" by Ken Mierke
Morning Heart Rate Test
January 2005
The best time to find out your resting heart rate (RHR) is in the morning, after a good night’s sleep, and before you get out of bed. Take your pulse for a minute and make a note of the number in your training log. Do this for a week and average the numbers to establish a baseline.
Continue to take your RHR each morning. When you notice an elevated RHR you should be aware that having a hard training session that day (i.e. intervals, long distance running or biking) can easily push you over the edge. The result: sickness, prolonged fatigue, poor performance, and even injury.
Have an easy or short workout if your morning RHR is greater than 5% of your baseline. Take the day off of training if your morning RHR is greater than 10% above baseline.
Don't be blinded by the lights
December 2004
Now that the winter months are here a lot of us are running while it is dark - either first thing in the morning or into the late afternoon and evening. The poor visibility at this time of year increases the risk of tripping over an uneven patch of ground or sidewalk. Extra caution is required. When training in the dark, shutting one eye when a car's headlights are approaching will help prevent sudden night blindness...just remember to open the eye after the car has passed!
Heart-rate Zones
November 2004
Depending on your age, level of conditioning, and your fitness goals, you should train in a particular heart-rate zone. Beginners should try to elevate their heart rate to 50%-60% of their maximum while intermediates and advanced should shoot for 70%-85% of their max. The higher your heart rate, the more calories you will burn and the more fit you can become. To figure your maximum heart rate, simply subtract your age from 220. For example, if you're 30 years old, you would have a maximum heart rate of 190. To work at 70% of your maximum heart rate, you would shoot for a heart rate of approximately 133 beats per minute (0.7 x 190). You can also count bpm (beats per minute) in 10-second increments and then multiply by six.
Keep your head dry!
October 2004
Have you ever been caught in the rain while cycling and ended up with soggy, wet hair? It's no fun, especially if you're cycling during the colder fall and winter months. Pack a small shower cap in your under the bike seat bag (the clear plastic ones given away in hotel bathrooms are ideal for this purpose). When the rain starts, pop the shower cap over your helmet and voila - your hair stays dry!
Blueberry Boost
September 2004
After a long/hard workout it's important to boost your antioxidant levels plus ingest carbs/protein within 15 - 30 minutes of finishing. The following recipe is a quick and easy way to accomplish this. Prepare beforehand (even the night before) and bring it to your workout. Keep it cold - it's delicious!
Blueberry Smoothie
Combine the following in a blender, or mix using a hand blender:
1/2 - 3/4 cup organic apple juice or apple cider
1/4 cup water
3 - 4 heaping tablespoons of organic plain yogurt
1/2 cup frozen blueberries
1/4 cup of your favourite frozen fruit (strawberries are a great choice)
1 - 2 scoops of vanilla whey protein
The above proportions are estimates. Just play around with the recipe until you find the consistency that you like the best.
Enjoy!
Stick it to Stitches
August 2004
Have you ever experienced a painful stitch in your side when exercising? I used to get them every time I ran until given this great advice which I am happy to pass on.
When you feel a stitch starting, purse your lips together as though you were going to blow up a balloon (the cheap type that are super stiff and difficult to get started). Then blow out forcefully while still keeping your lips together. Do this a couple of times in a row and hopefully (magically!) your stitch should dissipate.