ICE & SNOW BICYCLING

 

 

Bicycles on ice? Yes, definitely challenging yet extremely rewarding. With the right bicycle, proper care of your equipment and winter-bicycling skills you can bicycle for convenience, commuting, and for exercise or pleasure throughout the year. With the fresh air, a winter wind and amazing scenery you will arrive feeling alive, refreshed and accomplished. Icebiking, also known as Snowbiking or winter bicycling dates back to the days of the horse and carriage. Prior to the popularization of the automobile, bicycles were a major means of transportation throughout the United States. “The freedom of movement afforded by the bicycle would not easily be surrendered to autumn breezes or winter chills. Getting off the bicycle meant walking in many cases.”

Maintaining control of the bicycle on icy roads requires a different riding technique. Riding slower, using back brakes, sitting upright as you navigate and being aware of narrower streets due to plowed snow is important. Metal-studded tires improve traction, chains and hub gears shield the drive train, and drum and hub brakes operate when wheel rims are caked in ice. With unpredictable conditions, your frame must be able to handle changing road conditions. Mountain bikes with wider tires are a must in heavy snow and ice. Bixby Bicycles has a full line of Mountain Bikes available.  

The right handle-bars, fenders with mud flaps, and proper clothing are a necessity. Dressing in layers allows the skin to breath, and proper sunglasses allows the rider to see through snow-glare, the reflection of the sun on newly fallen snow and in blowing snow. Being seen is also important. Wear brightly colored clothes easily seen in cloudy, stormy and foggy weather; reflection tape is essential.

Enjoy your bicycle year round, even in every changing Oklahoma weather.  Buster Brown, our USA Certified Cycling Coach offers instruction in Icebiking, and Bixby Bicycles and Accessories specializes in mountain bikes, winter equipment and winter wear.   If you keep your crank spinning, sit upright, keep your front wheel light and your handle-bars high, riding on snow and ice can be just as rewarding as snow-boarding or skiing. Following some simple rules, being physically and mentally prepared, having the right equipment, gear and clothing will make Icebiking, or Snowbiking a fun, safe and rewarding experience.  

BUSTER BROWN, USA Certified Cycling Coach

Bixby Bicycles & Accessories

www.bixbybicycles.com



PREVENT CRAMPS WHEN CYCLING

Even the greatest, fittest, healthiest most experienced rider can get leg cramps. On September 29 2014, a cycling news headline read: “Cramps Costly for Cancellara at Ponferrada Worlds”. This article by Barry Ryan, ran on September 29, 2014. Dropping out of a race or posting “absent” can be devastating for any rider.  The medical and sport community will tell you there is no single solution to prevent leg cramps. We do know however dehydration is one of the major contributors. Staying hydrated is mandatory in any sport or exercise program. Cycling in Oklahoma’s steamy afternoons and evenings makes it even more important.

It is suggested cyclist keep a diary of where they were riding, the surface, time of day, and weather conditions when they cramp the most. Ask yourself these questions, do you cramp when riding a certain bike, when seat and pedals are positioned in a certain way – is it always the same muscle that cramps?  Many cyclist have discovered keeping a diary helps them identify specific muscles or muscle groups requiring additional stretching, enabling adjustments to training programs.

Stretch training is one way in which to reduce cramping. Year round stretch training increases range of motion, builds and supports the core and increases muscle efficiency.  Biomechanically speaking, the “cycling muscles” are muscles that act at three main joints; the hip, the knee, and the ankle. These joints allow you to turn the cranks on your bike in a smooth and efficient manner. Weight training, resistance training and off-bike training such as hiking, walking, running, swimming or aerobics on a regular basis improves muscle function. Hiring a certified USA Cycling Coach to work with you provides the guidance and support needed for a successful training program.

Knowing your threshold is important. More importantly is listening to your body. Pushing yourself beyond what your muscles and core can handle can lead to cramping and permanent muscle damage. Professional cyclist use a “cycling threshold test”. Whether you regularly work with a cycling coach or not, working with a certified coach for a “cycling threshold test” can make a world of difference. The more you know and understand about your body, the more successful a rider you will be.

In addition, maintaining stress levels, avoiding overtraining, resting after workouts, eating healthy, avoiding drugs and alcohol, applying self-discipline and self-motivation, proper bike fit and being open and honest with yourself, your coach and your fellow cyclist are additional ways in which to avoid cramping. For more information on cramping contact USA Certified Cycling Coach Buster Brown, at Bixby Bicycles.  

WOMEN'S CYCLING

More women than every have taken up bicycling, as a mode of transportation, for fun family outings, or as a source of exercise. Transitioning from the indoor stationary bike to hitting the road on two wheels add a fitness activity beyond the routine workout. Bicycling as a mode of transportation gets you from point A to point B while working important muscle groups and delivering a cardiovascular workout.  Riding as a family combines quality family time and a fitness program unlike any other, strengthening upper and lower body, increasing stamina, decreasing stress and accelerating weight loss.

Bicycle fit, specifically the seat or saddle is important for women’s health. The wrong fit can lead to muscle and joint pain, back pain and general discomfort. Like male cyclist, a poorly fitted saddle can cause skin infections, swelling, numbness and risks to sexual health.  When purchasing a bicycle women must concentrate on fit of the Saddle, pedal, handlebars and frame. Our team specializes in fitting women riders - new or seasoned.

Proper clothing is also important. When cycling to work, wear cycling shorts with thick seamless padding. Remember cycling shorts are intended to be work without underwear - a backpack should be used to carry additional clothing and freshening toiletries. Bicycling is an exercise – perspiration is to be expected. Carrying a pair of street shoes is a requirement. Whether you are cycling as a means of transportation, for family outings or as a source of exercise proper foot wear if a must.  The medical community suggests you remove cycling shorts as soon as your ride is complete. It is also highly suggested shorts be laundered after each ride.  Shorts worn on the morning ride to work, should not be worn on the return trip home. An extra pair of shorts (and in hot weather a shirt) should be in that backpack.

Be safe, but most importantly, be smart. If you feel numbness or tingling get off your bike and walk. Never put on soiled or moist shorts, shirts or shoes. If you’re uncomfortable, something is wrong. Discomfort means your equipment isn’t fitting properly, ignoring this can lead to major medical problems.  Know the rules, regulations and guidelines for solo riding and group riding – different states often have different guidelines. Because you easily did 10 miles on a stationary bike does not mean you can do 10 miles on the road, even a summer wind can stifle your efforts.

Feeling sluggish, stressed out, need a healthy workout, suffering knee and joint pain, need a weight loss program, looking for an activity the whole family can participate in? Bicycling is your answer. Call us or come by Bixby Bicycles for more information on Women and Cycling.

BICYCLING & SEXUAL HEALTH



Relieve stress, restore stamina, exercise muscle and stop to smell the roses if time permits; and it will. As transportation, for exercise, training for the big race or for pleasure you can’t beat the joy, benefits and fun of riding a bicycle. Today people worldwide are improving brain power, connecting with friends and family, improving health and sleeping more soundly thanks to two wheels, two pedals and a leather seat. I know, I begin as a toddler. With the wind at my back, I discovered the freedom riding a bicycle could bring.

SEXUAL HEALTH AND BICYCLING
 
Who knew it could change your sex life? For the better – some say. Scientists worldwide have disagreed on the effect bicycling has on male sex organs. They know and most of us agree it is great exercise and the more you exercise, the more fit you remain, and being fit affects all areas of your life. However, researchers have found in some cases the bicycle seat causes problems:

RESEARCH FINDINGS:  National Institute for Occupational Safety

“Researchers from the National Institute for Occupational Safety and Health(NIOSH) evaluated 17 members of a bicycling police patrol unit in Cincinnati, Ohio. The men averaged nearly 5½ hours in the saddle each workday. Almost all of them experienced genital numbness from time to time. Those who rode the most were at the highest risk for erectile dysfunction, and the men who exerted the most pressure on their bike seats had the most problems. In a follow-up study, the NIOSH researchers found that bike-riding patrol officers who used a no-nose saddle reported penile numbness far less often than those using a standard saddle. A team from NIOSH also looked at bike riding and sexual function in women who rode for an average of two hours several days a week. These women experienced decreased genital sensation compared to women to ran several days a week. In a later study, the team found that narrow seats and so-called cut-out seats increased pressure on the perineum.”

HE DISAGREES - William D. Steers, Urologist, Univ. of Virginia School of

William D. Steers, chairman of the urology department at the University of Virginia, School of Medicine in Charlottesville, believes there isn’t really a problem: “The whole cycling impotence thing is really out of proportion. In China 90 per cent of the male population cycles, and they don’t seem to have a problem maintaining the population.”

  

SOLUTIONS: Harvey B. Simon, M.D., Editor, Harvard Health

You don’t have to give up biking to preserve your sexual function. In fact, you can break the vicious cycle of biking and sexual dysfunction by taking a few simple precautions.

• Don’t use a racing seat with a long narrow nose. Pick a wide seat, ideally with plenty of padding. Special gel-filled and shock-absorbing seats are even available.
• Don’t tilt your seat upward, a position that increases pressure on the perineum.
• Be sure your seat is at the correct height, so your legs aren’t completely extended at the bottom of your pedal stroke.
• For extra protection, consider wearing padded biking pants.
• Raise the handlebars so you are sitting more upright.
• Shift your position and take breaks during long rides.

Above all, be alert for early warning symptoms. If you experience tingling or numbness in your “privates”, get off your bike. If the problem recurs even with a broad, padded, well-positioned seat, consider switching to a recumbent bike.

GOOD NEWS:

University of Chicago Researchers: “It’s a well-known fact that hormones called endorphins are released during and after physical exertion and produce a feeling of satisfaction and extreme well-being. They are sometimes called the body’s own opiates. But did you know that they can also make you feel aroused? Researchers at the University of Chicago discovered that one in four women had experienced sexual arousal while exercising.

Dr. Michael Roizen Wellness Institute Cleveland Clinic  “….the importance of being an athlete in the bedroom as well as on the bike is justified on health grounds. For men, the more the better. The typical man who has 350 orgasms a year, versus the national average of a quarter of that, lives about four years longer. 700 orgasms a year could add up to eight years to your life.

IN CONCLUSION
Safety in any sport is important. Our bodies are strong in so many ways, yet we as humans remain fragile. Cycling Weekly reports:

 “partaking in high aerobic activity such as cycling produces feelings of intense well-being and increased sexual vitality? And according to some research, cycling has the power not only to make you more desirable to the opposite sex, but also to increase your level of sexual satisfaction, and even your lovemaking ability.”

As a USA Certified Cycling Coach I can share a few simple things you can do beyond listening to your body.  Wearing well fitted shorts with chamois or gel inserts will ensure minimum discomfort. Chamois cream used prior to a ride is also advised – Assos, Vaseline, or nappy rash cream can be used, and check your riding position, and the reach of your bicycle. If your seat is properly adjusted, your weight will be carried through your ischial tuberosities.   

Bicycling is one of the best sports for cardiovascular conditioning. Increased energy, taking longer to tire, and being more attuned to your body are just some additional benefits. Join us for a bicycle ride.

 Call Bixby Bicycles for more information.

Bixby Bicycles Oklahoma State Age Based Championship Race

You all won! When a team comes together and you win, its not just Stormy that won, its the team. I believe anyone of you could have won the race yesterday, it was Stormy's time, it was Ryan's time.  I cant tell you how proud I am of this team, and to be a part of it yesterday was awesome! Its not because you won, its because you worked as a team and won!

We started building the Bixby Bicycle Work...s team months ago. I know there has been a lot of frustration in previous races. Major learning curves and lots of training.  I watched the finish and as the Cat 5 group turned the corner, we expected three riders and a heads up sprint, but what I saw was fantastic, A solo rider wearing blue and yellow! What more could we ask for, as a coach and part of the team.  But there was more, what I heard after the race was even more exciting. The TEAM pulled it together, the TEAM had a plan, the TEAM put it in place.  With Ryan off the front, knowing he could pull off the finish - if he rode smart the rest covered and blocked. It took pressure off the group!  Look at the energy that was saved by not riding so hard. With Ryan off the front, you blasted your way to a top finish.

Stormy - 1st (what a way to go out), Ryan 2nd (great job staying out in front and taking pressure off the other teammates), Stephen 5th place, (what a finish, heard he was solo for a while), Brock 7th, Jason 15, Derrick 17, Matt 18th, Mike 20, Robin 21, Dan 23, Danny 25, Micah 26, Bob 27, Robert 32, Steve 33.

You did it team you did it!!! Thank you to Stephen who took control of the team meeting and to Joe for all his support.  Great job guys!!!

ACKNOWLEDGEMENTS

The Oklahoma State Road Race (Age Based) is in the record books for 2014 as a major success.The event turned out spot on with only a few small issues. From what I heard from the riders, they had only good things to say. Course was fast and fun, clean bathrooms, started on time and lots of fun.  The race is small if you compare it to other larger events but still time consuming, lots of sleepless nights, lots of dollars spent, tons of volunteers and police.

As the promoter of this race, I want this event to be safe fun and exciting for all riders. The credit goes to all the volunteers, the Bixby Police Department, Tulsa County Police, Jack McNeal and his group of officials.I tried to offer a good prize list, with prices for Cat 5, Juniors and I wanted to separated the masters group. I also wanted to make sure registration went great, and  results and pay out was in a timely manner. Thanks to Jack McNeal and Heidi Hoop I believe we did just that.

I want to say THANK YOU to everyone that pitched in. It would not be possible without all the support and riders.  Thank you to the following: David D. Perry, my right hand man, Heidi Hoop, John Hoop, Dale Nicola, Gary Haddad, Joe Lederer, Tony Miller, Robert Founds, Stephen Phillips, and Cheryl, Steve Nave, Julie Wood Nave, Jeanean Diehl, Erin Tawney, and Collin, Jason Watts, Roger, Robin Ameen, Allison (Cindys Daughter), Bob Weaterhbie, Dan Henderson, Rich Dahlgren, Randy Shaw, Rivers Berndt for the great photos and so many more. If i missed you, it was not intentional.

I have to say Thank you to Cindy McNeill, my girlfriend. If you knew what she had to put up with the past few days, whew!

Please visit the SPONSORS, South Pointe Honda, Scott Hugh Shoemake, Grand Bank, David Perry Insurance Agency, Bixby Bicycles, Vittoria Tires, Tifosi Glasses, Louis Garneau Clothing, Cytomax nutrition products, J and B importers, Phil Johnson, The Pita Place for providing us a great wrap,

We added $1,000.00 to the prize list from last year and hope to make it better next year, if we earn the bid for 2015. Send me an email or private message on Facebook for any feedback that will help me improve the event for next year.

Thank you again for all your support, you made it possible!

NO FUEL OR LOW FUEL STRATEGIES

In today’s world of nutrition and sport, the word "carbohydrate" is like mentioning a four letter word. It seems that every other headline is talking about another food fad or the next latest and greatest low-carbohydrate diet. The majority of these diets and food fads are suggesting nutrition such as high-protein, high-fat and low-carbohydrate. For endurance athletes, the idea of burning fat rather than carbohydrates is gaining popularity.

No Fuel or Low Fuel Strategies

Many of the athletes adopting the low-carbohydrate/high-protein, high-fat diets are also adopting a "no-fuel/low-fuel" strategy during exercise and training. Many times, these athletes thought process is, "Why should I put calories in during exercise? The less I eat during exercise, the more calories and fat I will burn." Often times individuals are drawn towards such food fads and diets because they are looking for a fast weight loss. Sure, reducing carbohydrates can create fast weight loss, however the loss this is very temporary and the weight typically goes back on quickly. This is where an athlete should ask themselves if they are looking for "change" or if they want results; meaningful and sustainable results for a lifetime. There is a big difference between these two options. A food fad or diet that brings about a quick weight loss and then an even quicker weight gain did not bring about results. Rather, it simply brought about change. The body changed temporarily and then went right back. Instead, athletes should adopt a nutrition lifestyle that will produce meaningful and sustainable results for a lifetime.

The Fat Burning Myth

Many athletes avoid carbohydrates in an attempt to teach their body to burn fat as the major fuel source. The thinking has become that consuming carbohydrates and the ability to burn fat do not go together. The truth is that athletes can burn fat and consume carbohydrates. Always keep this statement in mind, “Fat burns in the carbohydrate flame.” Not only do carbohydrates provide energy for working muscles, they also assist in enabling fat metabolism. In short, carbohydrates need to be present in order for fat to be utilized for energy.

Avoid the Diet Carousel

Listening to the verbiage of many of these individuals that jump on the food fad and diet bandwagon there is a common theme. Say the high protein-high fat/low carbohydrate diet is called Diet-X. An individual will start Diet-X and they are super motivated. Then, within a very short period of time (sometimes as soon as one day or one week), many of these individuals will say something like the following when asked how the Diet-X is going, "Well, I am now 70/30 Diet-X.” What happened to All-In Diet-X? Well, what happened is that these individuals’ bodies began screaming for carbohydrates and thankfully these individuals listened. They are not ignoring their body and they are feeding their body the carbohydrates that have been cut out. Of course, when their energy, performance and recovery are still not up to their expectations the 70/30 quickly becomes 60/40 and so on and so forth.

The Mental Benefits of Carbohydrates

The need for carbohydrates is not limited to the body. Glucose from carbohydrates is the fuel the brain uses to produce the energy that moves and motivates you.  According to Dr. Carol Greenwood, "Not only does a diet lacking in carbohydrates cut off the brain's main energy supply, a scarcity of glucose can impede the synthesis of acetylcholine, one of the brain's key neurotransmitters.” When she tested the memory of older adults after they ate a breakfast of mashed potatoes or barley, she found that "Eating carbohydrate foods can improve memory within an hour after ingestion in healthy elderly people with relatively poor memories." (The Human Brain).

Vegetables are not Carbohydrates

In this world of high-protein diets, it seems as if there is a big misunderstanding regarding vegetables. All too often, a follower of these diets says something like, "Yes, I eat vegetables as my carbohydrate." Well, taking a closer look at this shows that the body is not getting the necessary carbohydrates from vegetables alone. For example, one cup of broccoli has only 5.8g of carbohydrate. The bottom line is that vegetables are not carbohydrates. Sure, they may add a few grams of carbohydrates to a meal, but they are not a carbohydrate source. For example, a slice of whole grain bread has a few grams of protein but it’s not a protein source.

Athletic Performance and Carbohydrates

When it comes to athletes and performance and their in-training fuel, once again, carbohydrates remain vitally important just as they do in everyday meals and snacks. In order to maximize and optimize performance and recovery,  athletes need to continually load and reload muscle glycogen stores. This process can not happen with a low-carbohydrate/high-protein diet. According to Ashley Chambers, M.S. and Len Kravitz, PhD, muscle glycogen is the primary fuel (followed by fat) used by the body during exercise. Low muscle glycogen stores results in muscle fatigue and the body's inability to complete high intensity exercise. The depletion of muscle glycogen is also a major contributing factor in acute muscle weakness and reduced force production. Both aerobic and anaerobic exercise decreased glycogen stores, so the need for carbohydrates is high for all types of exercise during this energy phase¹. Jeukendrup, PhD, and Michael Gleeson, PhD mention that there is convincing evidence from numerous studies indicating that carbohydrate feeding during exercise of about 45 minutes or longer can improve endurance capacity and performance².
In summary, athletes looking for maximal and optimal mental acuity, performance, recovery, body composition change and meaningful and sustainable results for a lifetime, should avoid jumping on the bandwagon of the latest food fad and diet. When it comes to nutrition, there are three key components to be spot-on with when it comes to daily nutrition:

1. The proper eating frequency.
2. The proper nutrient timing. When it comes to eating frequency and nutrient timing keep it simple. Fuel up immediately upon awakening and then every 2.5-3.5 hours thereafter. Being accurate with eating frequency and nutrient timing, helps assist the body in stabilizing blood sugar, insulin and serotonin levels. This will result in high and stable energy levels all throughout the day as well as reduced if not completely eliminated food cravings.
3. The proper macronutrient balance. At every meal/snack, seek the proper balance of carbohydrate-protein-fat. Maintaining a macronutrient balance at every meal/snack that contains 45-65% calories from carbohydrate, 15-30% calories from protein and 15-30% calories from fat will help to stabilize blood sugar, insulin and serotonin levels. This will help to properly load and reload muscle glycogen stores.

Proper fueling is important for endurance athletes to be able to put in the hard hours day in and day out. Don’t be afraid of carbohydrates, avoid the 70/30, 60/40 Diet-X mentality and fuel the body and brain the right way. These simple steps will help any athlete move to the next level.


http://home.trainingpeaks.com/blog/article/why-athletes-need-carbohydrates

Bicycling For Life: Mark Martin

At Bixby Bicycles we enjoy sharing pictures, articles and videos about bicycling.

Mark Martin is both funny and informative in this 12 minute video. 

To all you cyclist and friends of cyclist, it's entertainment with a positive message 

Enjoy, "Bicycling For Life"

To View on Tablet or Phone Click Here

Otherwise Click on the Arrow Below

To View on YouTube

http://youtu.be/4W-3Mnu3Ovo

Why Athletes Need Carbohydrates

Friday, June 13, 2014 | By Dr. Rick Kattouf

In today’s world of nutrition and sport, the word "carbohydrate" is like mentioning a four letter word.  It seems that every other headline is talking about another food fad or the next latest and greatest low-carbohydrate diet. The majority of these diets and food fads are suggesting nutrition such as high-protein, high-fat and low-carbohydrate. For endurance athletes, the idea of burning fat rather than carbohydrates is gaining popularity.

No Fuel or Low Fuel Strategies

Many of the athletes adopting the low-carbohydrate/high-protein, high-fat diets are also adopting a "no-fuel/low-fuel" strategy during exercise and training. Many times, these athletes thought process is, "Why should I put calories in during exercise? The less I eat during exercise, the more calories and fat I will burn." Often times individuals are drawn towards such food fads and diets because they are looking for a fast weight loss. Sure, reducing carbohydrates can create fast weight loss, however the loss this is very temporary and the weight typically goes back on quickly. This is where an athlete should ask themselves if they are looking for "change" or if they want results; meaningful and sustainable results for a lifetime. There is a big difference between these two options. A food fad or diet that brings about a quick weight loss and then an even quicker weight gain did not bring about results. Rather, it simply brought about change. The body changed temporarily and then went right back. Instead, athletes should adopt a nutrition lifestyle that will produce meaningful and sustainable results for a lifetime.

The Fat Burning Myth

Many athletes avoid carbohydrates in an attempt to teach their body to burn fat as the major fuel source. The thinking has become that consuming carbohydrates and the ability to burn fat do not go together. The truth is that athletes can burn fat and consume carbohydrates. Always keep this statement in mind, “Fat burns in the carbohydrate flame.” Not only do carbohydrates provide energy for working muscles, they also assist in enabling fat metabolism. In short, carbohydrates need to be present in order for fat to be utilized for energy.

Avoid the Diet Carousel

Listening to the verbiage of many of these individuals that jump on the food fad and diet bandwagon there is a common theme. Say the high protein-high fat/low carbohydrate diet is called Diet-X. An individual will start Diet-X and they are super motivated. Then, within a very short period of time (sometimes as soon as one day or one week), many of these individuals will say something like the following when asked how the Diet-X is going, "Well, I am now 70/30 Diet-X.” What happened to All-In Diet-X? Well, what happened is that these individuals’ bodies began screaming for carbohydrates and thankfully these individuals listened. They are not ignoring their body and they are feeding their body the carbohydrates that have been cut out. Of course, when their energy, performance and recovery are still not up to their expectations the 70/30 quickly becomes 60/40 and so on and so forth.

The Mental Benefits of Carbohydrates

The need for carbohydrates is not limited to the body. Glucose from carbohydrates is the fuel the brain uses to produce the energy that moves and motivates you.  According to Dr. Carol Greenwood, "Not only does a diet lacking in carbohydrates cut off the brain's main energy supply, a scarcity of glucose can impede the synthesis of acetylcholine, one of the brain's key neurotransmitters.” When she tested the memory of older adults after they ate a breakfast of mashed potatoes or barley, she found that "Eating carbohydrate foods can improve memory within an hour after ingestion in healthy elderly people with relatively poor memories." (The Human Brain).

Vegetables are not Carbohydrates

In this world of high-protein diets, it seems as if there is a big misunderstanding regarding vegetables. All too often, a follower of these diets says something like, "Yes, I eat vegetables as my carbohydrate." Well, taking a closer look at this shows that the body is not getting the necessary carbohydrates from vegetables alone. For example, one cup of broccoli has only 5.8g of carbohydrate. The bottom line is that vegetables are not carbohydrates. Sure, they may add a few grams of carbohydrates to a meal, but they are not a carbohydrate source. For example, a slice of whole grain bread has a few grams of protein but it’s not a protein source.

Athletic Performance and Carbohydrates

When it comes to athletes and performance and their in-training fuel, once again, carbohydrates remain vitally important just as they do in everyday meals and snacks. In order to maximize and optimize performance and recovery,  athletes need to continually load and reload muscle glycogen stores. This process can not happen with a low-carbohydrate/high-protein diet. According to Ashley Chambers, M.S. and Len Kravitz, PhD, muscle glycogen is the primary fuel (followed by fat) used by the body during exercise. Low muscle glycogen stores results in muscle fatigue and the body's inability to complete high intensity exercise. The depletion of muscle glycogen is also a major contributing factor in acute muscle weakness and reduced force production. Both aerobic and anaerobic exercise decreased glycogen stores, so the need for carbohydrates is high for all types of exercise during this energy phase¹. Jeukendrup, PhD, and Michael Gleeson, PhD mention that there is convincing evidence from numerous studies indicating that carbohydrate feeding during exercise of about 45 minutes or longer can improve endurance capacity and performance².

In summary, athletes looking for maximal and optimal mental acuity, performance, recovery, body composition change and meaningful and sustainable results for a lifetime, should avoid jumping on the bandwagon of the latest food fad and diet. When it comes to nutrition, there are three key components to be spot-on with when it comes to daily nutrition:

1. The proper eating frequency.
2. The proper nutrient timing. When it comes to eating frequency and nutrient timing keep it simple. Fuel up immediately upon awakening and then every 2.5-3.5 hours thereafter. Being accurate with eating frequency and nutrient timing, helps assist the body in stabilizing blood sugar, insulin and serotonin levels. This will result in high and stable energy levels all throughout the day as well as reduced if not completely eliminated food cravings.
3. The proper macronutrient balance. At every meal/snack, seek the proper balance of carbohydrate-protein-fat. Maintaining a macronutrient balance at every meal/snack that contains 45-65% calories from carbohydrate, 15-30% calories from protein and 15-30% calories from fat will help to stabilize blood sugar, insulin and serotonin levels. This will help to properly load and reload muscle glycogen stores.

Proper fueling is important for endurance athletes to be able to put in the hard hours day in and day out. Don’t be afraid of carbohydrates, avoid the 70/30, 60/40 Diet-X mentality and fuel the body and brain the right way. These simple steps will help any athlete move to the next level.

http://home.trainingpeaks.com/blog/article/why-athletes-need-carbohydrates

Bixby Bicycles owner to compete in Tulsa Tough for a good cause.

Buster Brown, the nearly 50-year-old cyclist  responded to a

 Tulsa Tough challenge with a fundraising goal. 

Tulsa World Communities Posted: Thursday, June 5, 2014, 10:21 am,
By STEPHANIE ANDRE World Correspondent

BIXBY — They say everyone has a price. And for Buster Brown, that price was $2,000.

Brown, a lifelong cyclist and owner of Bixby Bicycles, had put the brakes on racing in extremely competitive levels of cycling.

With him turning 50 years old on the horizon, he was beginning to focus on moving up to a new age category in racing and embracing the more mellow attitudes that come with it. That was until members of his local cycling club, or his “kids” as he calls them, challenged him to participate one more time in a Men’s Category I/II race at the Tulsa Tough cycling event on Friday.

The Category I/II field, which includes mostly 18-to-25-year-olds, is extremely fast and competitive. A large number of zealous cyclists, combined with speeds topping 30 mph, make the race a potentially dangerous feat for Brown.

“If they want me to race in there and risk my life with 150 other riders, then I figured it ought to be for something worthwhile,” Brown said.

He said he would do it under one condition: They must raise $2,000 in cash and/or canned goods to be donated to the Bixby Outreach Center. The nonprofit center assists families with basic needs in times of emergency, offering clothing, school supplies, health care services and a food pantry.

Within a month, the group was able to collect $2,000 in private donations of cash and canned goods, thus ensuring that Brown would be hitting the road as a Category I/II racer once again.

“I think he’s going to do phenomenal,” said Stephen Phillips, a member of Brown’s cycling club. “He’s as good as it gets. Don’t let his age fool you.”

Phillips, along with other members of the Bixby Bicycles club, will be in downtown Tulsa to cheer Brown on during the race Friday night.

They will also be sporting blue T-shirts in a show of solidarity and to raise additional funds for the Bixby Outreach Center.

The shirts, which are priced at $12, will be available at Bixby Bicycles until they sell out.

Brown said he hopes to place in the top 20 on Friday, but he is cautiously optimistic.

“Knock on wood,” he said. “I don’t know if you’ve ever hit concrete at 30 mph wearing hardly any clothes, but it hurts.”

http://www.tulsaworld.com/communities/bixby/bixbyhomepage1/bixby-bicycles-owner-to-compete-in-tulsa-tough-for-a/article_c97bae7b-f15f-522a-a3f7-f7f49dde9f13.html

MAY 2014 IS NATIONAL BIKE MONTH

May 2014 is National Bike Month. Oklahoma cyclist joined communities nationwide in celebration of National Bike Month and National Bike Day. For Green Country's cyclist, National Bike Day was a week of activities stretching from May 12, 2014 to May 16, 2014. It's not to late for your bicycle shop, club or bicycle group to celebrate. Invite family, friends, neighbors and co-workers to take to the road on two wheels. BIXBY BICYCLES has your bicycles, accessories and bicycle route road maps. Enjoy the ride!


NATIONAL BIKE MONTH

May is National Bike Month, sponsored by the League of American Bicyclists and celebrated in communities from coast to coast.  Established in 1956, National Bike Month is a chance to showcase the many benefits of bicycling - and encourage more folks to give biking a try.  Whether you bike to work or school; ride to save money or time; pump those pedals to preserve your health or the environment; or simply to explore your community.  National Bike Month is an opportunity to celebrate the unique power of the bicycle and the many reasons we ride.

BIKE TO WORK DAY
Bike to Work Day was originated by the League of American Bicyclists in 1956 and is a part of Bike to Work Week, which is in turn part of National Bike Month. Leading up to Bike to Work Day, national, regional and local bicycle advocacy groups encourage people to try bicycle commuting as a healthy and safe alternative to driving by providing route information and tips for new bicycle commuters.  Further, the American Medical Association has endorsed Bike to Work Day as part of its push to encourage active transportation.  The event is supported by many organizations, from local bike shops and restaurants to municipalities and transit authorities.

TULSA, OKLAHOMA CITY AND SURROUNDING AREAS

The League of American Bicyclists has designated Bike to Work Day 2014 as Friday, May 16, 2014. Additionally, the National Center for Safe Routes for Schools is coordinating National Bike to School Day on Wednesday, May 7, 2014. Bike to Work Day in Oklahoma is part of a national campaign to promote bicycling as a healthy and efficient transportation alternative.  2014 Bike to Work Day events in the Oklahoma City metro area were coordinated by the Association of Central Oklahoma Governments, regional bicycle advocates and the cities of Edmond, Guthrie, Norman, Oklahoma City and Yukon. 

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THE BIKE SONG

This weeks blog offers something different. Bicycling is great exercise 

and lots of fun as seen in this really cool video. 

Starts off a little different, but hang in there, it will surprise you 

and inspire you to get on a bicycle. Enjoy!

Riding Your Bicycle In Traffic

Country roads are being turned into city streets and city streets are going from two lanes to four, five and six. Spring is here and summer is fast approaching. As more of us turn to bicycling for transportation,  fun, exercise, and family events knowing the rules of the road and maintaining safety is important. Race season is fast approaching and individual and group riders are training on these same city streets. Bike routes remain the safest place to ride, however they aren't always available. I found a great article on perfect for both the novice, seasoned and professional rider.

Riding Your Bike in Traffic

Sharing the road with cars, SUVs and trucks is a fact of cycling life. Legally, bicycles have all of the same rights and responsibilities that automobiles do, yet too often cyclists are viewed as the second-class citizens of the road.

Cyclists are expected to follow all of the sametraffic laws as motorists, yet must mingle with larger, faster vehicles (and the sometimes impatient people who steer them). Here are our street-smart guidelines for becoming a wiser, safer cyclist.

Basic Rules of the Road

Bike Safety Fundamentals

·         Wear a helmet on every ride.

·         Wear bright, highly visible clothing, preferably with reflective tape or patches.

·         Obey the rules of the road. Stop at stop signs and lights.

·         Ride with the flow of traffic, not against it.

·         Ride in control at all times. Proceed at a safe speed that permits you to react quickly to unexpected circumstances.

·         Yield to pedestrians and other vehicles.

·         Never ride in low-light or dark conditions without front and rear bike lights and reflectors.

Riding Technique

·         Keep a safe distance between yourself and other riders or vehicles. What qualifies as safe? Enough space to allow you to react to something unexpected. In general, aim for 1 bike length (or more) per each 5 miles per hour you're traveling. Keep at least 4 feet between you and a vehicle.

·         Don't hug the curb too closely. Maintain a comfortable distance from thepavement edge.

·         Ride in single file. This is required by law in most states. (Note: Some states allow cyclists to travel 2 abreast. Do this only on less-traveled roads that are free of traffic. Riding 3 abreast is usually illegal.)

·         Don't ride on sidewalks unless no other safe option exists. Motorists at intersections or when leaving or entering driveways often do not see swift-moving cyclists traveling on sidewalks.

·         Likewise, watch for cars coming out of alleys. They may not see you.

·         Don't pass other cyclists on the right.

·         When needed, make noise—use a horn, a bell, whistle or just yell.

·         In heavy, slow-moving traffic, it's often safer to ride in the middle of a traffic lane so that everyone can see you and cars won't try to squeeze around you.

·         On busy streets, don't swerve back and forth around parked cars or other obstacles. Maintain a straight course and watch out for opening car doors.

·         Be ready to brake. Keep your hands on or near the brake levers so you can stop quickly.

·         Pedal strongly when going through intersections.

·         If 5 or more cars are behind you, pull over and let them pass.

·         Be predictable.

Road Awareness

·         Stay alert to changes in your surroundings at all times.

·         Communicate your intentions to drivers and other cyclists as much as possible. Use hand signals whenever you turn or stop, but assume that those signals might not be understood by every driver. Watch our video on using hand signals.

·         Make friendly eye contact with drivers. This helps to ensure your intentions are understood by motorists.

·         Semi-trucks have a blind spot when they turn; avoid riding in the blind spot.

·         Watch out for things that can add to (or cause) problems between cyclists and automobiles, like bright sunlight, fatigue, darkness and sharp bends in the road.

·         Avoid actions that can cause accidents between bicycles, such as following too closely, poor communication or lapses in concentration.

·         Be especially cautious at intersections. Many cycling accidents occur here.

·         Ride with confidence when you're in traffic. Timid, wobbly riders make drivers nervous. Cyclists or groups of cyclists who ride in a respectful, self-assured manner are more likely to be granted extra room and respect in return.

Highway Riding

Cycling on high-speed roads requires extra caution. Avoid it if you can, but if you must, follow these rules.

·         Stay as far right as you can, using the paved shoulder whenever possible.

·         Check behind yourself frequently and listen for approaching cars. To make this easier, wear a helmet-mounted or eyeglass-mounted mirror.

·         Brace yourself for passing vehicles (especially large trucks or other wide vehicles) by gripping your handlebars firmly, lowering your body to lessen wind resistance and moving as far to the right as possible.

·         Keep in mind that the wind from passing vehicles tends to "pull" cyclists forward and toward the passing vehicle.

Reminder: Just because you're on a bike, it doesn't mean that you can't be cited for a traffic violation. Follow the rules of the road.  http://www.rei.com/learn/expert-advice/riding-traffic.html