By:  Nancy Clark

If you are a winter athlete, you want to pay careful attention to your sports diet. Otherwise, lack of food and fluids can take the fun out of your outdoor activities. These tips can to help you fuel wisely for cold weather workouts.

Winter hydration

• Failing to drink enough fluids is a major mistake made by winter athletes. A study comparing hydration status of athletes who skied or played football or soccer, reported the skiers had the highest rate of chronic dehydration. Before a competition, 11 of the 12 alpine skiers showed up dehydrated. (1).

• Some winter athletes purposefully skimp on fluids to minimize the need to urinate. There’s no doubt that undoing layer after layer of clothing (ski suit, hockey gear, etc.) can be a hassle. Yet, dehydration hurts performance and is one cause of failed mountaineering adventures.

• Cold blunts the thirst mechanism; you’ll feel less thirsty despite significant sweat loss and may not “think to drink.”

• Winter athletes (especially those skiing at high altitude) need to consciously consume fluids to replace the water vapor that gets exhaled via breathing. When you breath in cold dry air, your body warms and humidifies that air. As you exhale, you lose significant amounts of water. You can see this vapor (“steam”) when you breathe.

•  Unless you are hot, you do not want to drink icy water (i.e., from a water bottle kept on your bike or outside pocket of your back pack). Cold water can cool you off and give you the chills. The better bet is having an insulated water bottle or a bottle filled with hot sports drink then covered with a wool sock to help retain the heat.

• Dress in layers, so you sweat less. Sweaty clothing drains body heat. As the weather becomes “tropical” inside your exercise outfit, make the effort to strip down. You’ll stay drier and warmer.  Simply taking off a hat is cooling; 30% to 40% of body heat gets lost through the head.

Winter fuel

You need adequate pre-exercise fuel to generate body heat. Hence, you want to fuel-up before you embark on winter exercise, particularly before you ski, run outside, or embark on any outside activity in extreme cold.

• Food’s overall warming effect is known as thermogenesis (that is, “heat making”). Thirty to sixty minutes after you eat, your body generates about 10% more heat than when you have an empty stomach. Hence, eating not only provides fuel but also increases heat production (warmth).

• Aerobic workout can increase your metabolism by 7 to 10 times above the resting level. That means, if you were to exercise hard for an hour and dissipate no heat, you could cook yourself in the process! In the summer, your body sweats heavily to dissipate this heat. But in the winter, the warmth helps you survive in a cold environment. Exercise is an excellent way to warm up in the winter!

• If you become chilled during winter exercise (or even when swimming, for that matter), you’ll likely find yourself searching for food. A drop in body temperature stimulates the appetite and you experience hunger. Your body wants fuel to “stoke the furnace” so it can generate heat.

• For safety sake, you should always carry some source of emergency food (such as an energy bar) with you in case you slip on the ice or experience some incident that leaves you static in a frigid environment. Winter campers, for example, commonly keep a supply of dried fruit, chocolate, or cookies within reach, in case they wake up cold at 3:00 a.m..

Energy needs

Cold weather itself does not increase energy needs, but you will burn extra calories if your body temperature drops and you start to shiver. Shivering is involuntary muscle tensing that generates heat.

–When you first become slightly chilled (such as when watching a football game), you’ll find yourself doing an isometric type of muscle tensing that can increase your metabolic rate two to four times.

–As you get further chilled, you’ll find yourself hopping from foot to foot and jumping around. This is Nature’s way to get you to generate heat and warm your body.

–If you become so cold that you start to shiver, these vigorous muscular contractions generate lots of heat–perhaps 400 calories per hour. Such intense shivering quickly depletes your muscle glycogen stores and drains your energy. This is when you’ll be glad you have emergency food with you!

• Your body uses a considerable amount of energy to warm and humidify the air you breathe when you exercise in the cold. For example, if you were to burn 600 calories while cross-country skiing for an hour in 0° F weather, you might use about 150 of those calories to warm the inspired air.  In summer, you would have dissipated that heat via sweat.

• If you wear heavy clothes, you will burn a few more calories carrying the extra weight of skis, boots, heavy parka, snow shoes, etc.. The Army allows 10% more calories for heavily clad troops who exercise in the cold. If you are a runner, however, the weight of your extra clothing is minimal. Think twice before chowing down!

Winter recovery foods

• To chase away chills, replenish depleted glycogen stores, and rehydrate your body, enjoy warm carbohydrates with a little protein, such as hot cocoa made with milk, oatmeal with nuts, lentil soup, chili, and pasta with meatballs. The warm food, added to the thermogenic effect of eating, contributes to rapid recovery.

• In comparison, eating cold foods and frozen fluids can chill your body. That is, save the slushie (ice slurry) for summer workouts; it will cool you off. In winter, you want warm foods to fuel your workouts. Bring out the mulled cider or thermos of soup!

Winter weight gain

Many athletes bemoan winter weight gain. Some eat too much because they are bored and less active. Others experience seasonal affective disorder (SAD) and the change of seasons has a marked affect upon their mood. Changes in brain chemicals increase carbohydrate cravings and the desire to eat more. The temptations of winter holiday foods can also contribute to weight gain.

• To limit winter weight gain, stay active! Exercise helps manage health, weight, and the winter blues. The tricks are to invest in proper clothing, fuel well, and prevent dehydration so you can stay warm and enjoy winter’s outdoor wonderland.

Nancy Clark, MS RD offers nutrition consultations to casual exercisers and competitive athletes at her private practice located at Healthworks, the premier fitness center in Chestnut Hill MA (617-795-1875). Her popular Sports Nutrition Guidebook and food guides for runners, cyclists, and soccer players are available at Nancy’s website. See also Sports Nutrition Workshop.

Reference

1. Johnson C, A Davenport, M Hansen, D Bacharach. Pre-competition hydration status of high school athletes participating in different sports.Med Sci Sport Exerc 42(5): S128 (Abstract 1149).

When people think of being safe while riding on their bicycle, they think first and foremost of wearing helmets. But wearing a helmet is not going to help you very much if you are not riding in a safe manner and are unaware of your surroundings. Riding your bike in dark or low light conditions can be even more dangerous, but having the right equipment will help you to see and be seen. Last week’s change back to Standard Time has resulted in a suddenly dark evening commute. Just after tonight’s sunset, I watched cyclists commuting home on a major street that leads to and from both a university and a college. I quickly lost count of the young adult cyclists riding without any lights or reflective gear. Some dark-clothing clad coeds were nearly invisible in the darkness. I’d bet they wouldn’t drive a car around at night without turning on the car’s lights, so why do they think it’s okay to ride a bike without a light?

SIX WAYS TO CYCLE SAFE & AWARE:

Learn the rules of the road: Generally, cyclists need to follow the same rules as motorists and ride on the same side of the street (the right hand side.) In one sad study that the state of Washington released, 11% of cyclist fatalities were of bicyclists who were riding against traffic on the wrong side of the road. It’s important to know how to ride safely in traffic. I really like the quick overview of safe cyclng tips that pro cyclist Dave Zabriskie gives on his Yield to Life page.

High quality reflective gear makes you visible in cloudy, dull days as well as in the deepening dusk or at night. If you are wearing a reflective jacket or safety vest, straighten up when you hear a motorist coming so they can see you better. Have reflective touches which can be seen from the side as well (Such as reflective ankle cuffs or some reflective tape on your sleeves).

Get a rear light—Reflectors are just a part of being seen at night, but they can’t do the full job. You need an active light to be seen.  According to the Washington Area Bicyclists Association, over half of all cyclists killed are hit while riding at night without lights, even though only 3 percent of bike riding is done at night.  There are many inexpensive ($20 or less) rear lights on the market.  You may also have to pay a few dollars for fresh batteries. But ask yourself: is that $25 worth it if it keeps you safer?  (Note that lights will glow dimly for awhile before they go out.  Ideally, you need to recharge or refresh the batteries before they get too dim and ineffective, well before they run out.)

Get a mirror and use it while riding.  You not only will feel safer when you can see the cars, you can avoid trouble because you can see it coming and be defensive.  Get a mirror and try it out for a month of good riding. Then take the mirror away for the next several rides and you’ll find yourself looking down to where it once was and then psycho-analyze yourself. Do you feel less safe without that mirror now?

Ride where you are visible: Don’t play hide and seek by darting in and out of the parked cars on the side of the road. You also don’t want to hug the curb. Both actions make it hard for cars to see you well. Hugging the curb may put you just out of the periphery of their sight and it leaves you nowhere to go if you see a car approaching from behind (through your rear-view mirror) which is coming too close.

Finally, learn the safest routes to ride. Some roads with little shoulder and high speeds are just too dangerous to ride on. Taking the wrong turn in a sketchy inner city area is also not ideal. You might also be missing out on some great places to ride just because you aren’t familiar with the area. Many cities/towns offer bike maps (some are online) and Google Maps now gives a route options for biking or walking. There are also some great apps for your smart phone such as Map My Ride which can get you safely from Point A to Point B. Some cities or states have great bike advocacy groups which offer personalized commuter mentoring and will not only map out your bike-to-work route but will ride with you the first few times or pair you up with a commuting buddy with the same route.

 CYCLEAWARE (& GIVEAWAY)

CycleAware is a company that makes products for cyclists to help them be aware of their surroundings and helps them to be highly visible to others. They make a wide variety of rearview mirrors so you can see what’s behind you and great reflective products so you can be seen. As they say themselves, “ When you’re visible and know who’s coming up on you, you can actively acknowledge them with a five finger salute and a smile.  It really works and it makes your roads safer and more inviting for all.”

CycleAware's SlapWrap protects pant legs and adds reflectivity.

CycleAware has a great goodie bag for a lucky Cycle & Style reader: featuring: the Slap & Wrap, the Beamer saddle bag, a mirror all neatly packaged in a StowAway mesh backpack.

Slap & Wrap: This highly reflective and water-resistant wrap does double duty: protecting your pant leg from the bike chain and providing great nighttime visibility. It has a non-constricting design with a felt backing for extra comfort!

Beamer: CycleAware has made a fully-reflective saddle bag that adds that extra reflectivity while being fully functional as a saddle bag. It has a wide mouth zipper top for easy access, but essentials won’t be lost as there is an interior ID holder and key hook for extra safety. The Beamer saddle bag measures 6 x 3 1/4 x 2 1/2-inches and the strap is closed with a snap instead of Velcro, so it can’t snag those Lycra shorts!

Cycleaware's saddle bag is wonderfully reflective AND functional!

Mirror: CycleAware has a wide variety of rear-view mirrors to choose from from helmet mirrors to those that attach to the handlebar. The most discreet is a tiny mirror that attaches inside your sunglasses lense which gives you a rear view with a quick glance. The newest mirror is the Urbie,  made just for bikes with flat handlebars.

Stow-Away backpack: This lightweight and reflective mesh backpack can be folded into its own pouch, so it’s ready when you need it. It’s handy for those times when you want to shed an extra layer or carry a few items home from the store. (It comes in four colors: bright green, pink, black and silver.)

Rules of the CycleAware/Cycle & Style GIVEAWAY: To enter our giveaway for CycleAware Goodie Bag, comment below and use your real (first) name and a valid e-mail. You can make a comment about the article or share your own safety tips for cycling!

We’ll make a random choice from among the best quality comments to select the winner.  The winner will be chosen on December 5th and they will be notified via e-mail on December 6th. If we have trouble getting a hold of you, we may have to choose another, so please use a valid email. We can mail to addresses within the US or Canada only.

The Roadie Bar-end mirror is a sleek and aerodynamic mirror made for the road cyclist.

CycleAware Stow-Away Backpack is a lightweight, reflective mesh backpack that folds into its own pocket and stows easily in a jacket or cycling jersey.

photo courtesy of Outerbike

Outerbike is a whole new concept.  Whereas Interbike, the North American bicycle industry retail show is aimed at the insiders of the cycling world.  Outerbike is a chance for the average cyclists  to not only preview the line of newest bicycles and components, but to ride them.  If you are looking to buy a new bike in the next year, this is a great opportunity to try before you buy. For a demo ride beyond the quick ride around the parking lot, some bicycle dealers charge $100 or more to check out a bike to give it a thorough demo for a week and if you want to try another brand, you’ll have to shell out more money. Outerbike not only offers all the 2012 bikes you could possibly care to demo, but three days of catered lunches, drinks, snacks, shuttle service to Moab’s best trails, evening entertainment and more for just a little more than what you’d pay for that bike demo.

Outerbike also has road bikes to demo on Moab's paved trails or roads.

The Moab, Utah location offers perfect riding weather in early October, a chance to ride “classic” Moab trails or try out one of the new mountain bike trails right by the expo site.  A nearby paved trail for road cyclists gives cyclists chance to demo road bikes as well on rides to nearby Arches National Park or to Dead Horse Point.  Many of the major bike companies will be bringing their pro riders, many of whom will take groups on rides or offer short clinics (last year, Rebecca Rusch  lead a women’s mountain bike ride.) Prior to the start of Outerbike, Western Spirit Cycling, which puts on Outerbike, will offer full-day guided rides and mountain biking clinics which split riders up according to ability and offer chances to learn or improve on technical skills while riding amazing cinnamon-colored trails through an area so scenic it is surrounded by two national parks, a state park and a national forest.

Rebecca Rusch lead a fun women's only ride at the 2010 Outerbike.

I had the chance to attend Outerbike for its first year and found it was organized with just the right level of professional support. Walk around the expo area and enter the booth of any of the bike frame manufacturers and they’ll custom fit you on the bike of your choice for a demo ride. It’s your chance to test out the brand-new 2012 bikes and have first-hand experience with the latest innovations. Return the bike and try another one to compare or contrast.  It’s the chance to become educated, so feel free to ask questions of the people who know the bikes and components the best. There is a great variety of trails near the Outerbike site, but shuttles will take riders to favorite Moab trails.

In addition to the demos, Outerbike offers a sweet swag bag, free Clif bar products to take with you on the trail, offerings of fresh fruit during the day, coolers of water or Acli-Mate (a new sports drink made especially for activities at altitude), a catered lunch, and as the afternoon winds down,  riders can head back to the expo site to relax at the Beer Garden. The fun continues into the night back in Moab with movies. Watch Klunkerz,  a documentary about the history of mountain biking on Thursday night, then on Friday check out the adrenalin-pumping  “3 Minute Gaps”, and enjoy a party on Saturday night!

New this year is a morning yoga class especially for cyclists taught by Rita Leon of Bicycles, Yoga and You. Be there at 8am to start your day right!

Here’s a sampling of the bicycle companies who will be there:  Specialized, Trek, Giant, Orbea, BH, GT, Kona, Rocky Mountain, Pivot, Santa Cruz, Yeti, Ibis and more.  Plus there are gear and apparel companies as well!

photo courtesy of Outerbike

How to Take a Test Ride

Here’s a few tips to get the most out of your bike demo:

1. Wear the right clothes, shoes and helmet. At Outerbike, you’ll want to bring your own pedals.

2. Do a quick pre-ride check. You’ll get a quick basic fit, but make sure you’re comfortable with where the saddle is set. Ride around the expo area for the first few minutes to get the feel of it. If it’s a mountain bike, check to see if the suspension feels right. (You can bring a multi-tool just in case. Rebecca Rusch lowered my seat an hour into our ride and it made a big difference!)

3. Don’t cut the ride too short. Give the bike a chance to show you what it’s capable of. Ride it up and down a hill and take that corner nice and tight. Put it through a few tests of your own.

4. If you are trying lots of bikes, take photos and notes to help you remember which bikes you liked the best and why. When the 2012 bikes hit the market, you’ll know what you want.

5. There are some awesome high-end bikes to try out. See what attributes they have that you like so much and compare them with the moderate priced models.

6. Have a conversation with the experts at the booth. Tell them about the type of riding you like to do, the areas you usually ride in and what you want in a bike. They’ll tell you about the cool features of the bike you’ll be demoing and you can ride more aware of the unique attributes of the bike. They’ll be interested in your feedback after the ride as well.

7. Get there early in the morning for the best selection of bikes.

8. This desert playland is scenic, but very dry. You will want bring a hydration pack to take on your rides. There are no water bottle cages on these brand-new bikes! Osprey and Deuter will be featuring their newest hydration packs at their booths so you can buy one if needed.

Over the last several decades, bike saddles and cycling clothing have been changing to make cyclists not only faster, but more comfortable. Cycling shorts evolved from wool shorts with real leather chamois crotches to tight fitting LYCRA®  shorts with a synthetic chamois. (Even better, cycling clothing companies designed women’s shorts with the chamois anatomically designed to fit women.)  In those early days, the authentic leather chamois would become stiff like the leather it is, and the solution was to soften it up with chamois cream. Cyclists discovered a little extra chamois cream felt nicer on the skin as well and helped prevent saddle sores.  The modern synthetic chamois portion of the cycling shorts offered improvements in comfort and so as a result, modern chamois creams aren’t meant to be applied to the chamois, but to the skin itself, to prevent saddle sores or to help heal them.

If you haven’t had saddle sores, consider yourself lucky. But if you put a lot of miles on your bike in a short amount of time, you will probably get them. If you are riding in hot conditions, the combination of friction + sweat/salt on the skin is more likely to result in saddle sores. Riding in wet conditions will also cause problems as the wet skin will be more tender and susceptible to the chafing.  How bad can saddle sores become? Some cyclists on multi-day endurance rides speak of saddle sores which become bleeding wounds. Who wants to not be able to complete an event, not because they aren’t fit enough, but because sitting on the saddle has become unbearable?

A Review of DZ NUTs Bliss

I recently rode in a 6-day 450 mile event and it was the perfect opportunity to try out DZ Nuts Bliss chamois cream which is specifically designed for women. The first three days I rode hard and applied Bliss first thing each morning. However, the fourth day I forgot to use it. By the time I hit mile 50 on a warm ride through the desert, I could feel the pain. It made me want to finish the ride standing up. That night in the motel room, I put Bliss on the saddle sores before bed and reapplied a few times the next day, which was my rest day. The next day, I did NOT forget to put on the Bliss and was able to enjoy the 90 mile-ride because I had no pain. I learned a valuable lesson about chamois cream and really became a fan of Bliss.

Why did DZ Nuts make a special cream just for women? “It is women-specific because women have a unique physiology. Bliss also has a less intense tingle (than DZ Nuts) designed for a woman’s sensibilities.” (Bliss was designed with a lot of input from the HTC-Columbia pro women’s team .)

Like many chamois creams, Bliss is meant as a lubricant and skin barrier to help prevent chafing and saddle sores.  Bliss also has probiotics to discourage pathogenic yeast and bacteria. I was glad to hear that the formulation of Bliss includes soothing plant based polymers and not harsh chemicals or preservatives.  It has anti-itch ingredients which are important to reduce the feelings some cyclists get of prickling and itching. Lastly, it can be applied to already existing sores after a ride or before bed to help heal the skin.

Eight Ways to Prevent Saddle Sores:

1. Chamois cream isn’t meant to be applied in teaspoon-sized, well rubbed-in amounts. If you want it to work, you’ll want to slather it on. For an especially long ride, put on more. Alternatively, for a long day, re-apply after several hours.
2. Get a good saddle that fits you comfortably. We’re all different. A saddle that works wonderfully well for your friend, may not be right for you and vice-versa. If you are on a cruiser just riding a few miles, those cushy, wide saddles are great but trust us, if you are going for faster, longer rides, the narrow saddles will cause less chafing. Some road bike saddles do come with a bit of gel padding if you need it.
   

   Change your bike seat if it's uncomfortable for you!

3. Get a good bike fit. The saddle needs to be positioned correctly for you!
4. A pair of good quality cycling shorts with a well designed chamois will be more comfortable than a cheaply made one. The fabric of your shorts should fit you smoothly, have flat seams, and there should be no wrinkles in the fabric at all. If you are a committed cyclist, it’s worth it in the long run to invest in higher quality shorts or bibs.
5. Are you working up to prepare for a long endurance ride? Increase your mileage gradually.
6. Wash and dry your bike shorts between each wearing. Underwear isn’t meant to be worn under your cycling shorts as it will increase chafing. There is at least one caveat to that; women who are riding during a heavy period may have no choice and need to wear underwear at that time. In that case, choose underwear made of technical fabric with minimal seams.
7. During long rides change your position on the seat as needed: stand up, move back, move forward—whatever works!
8. If you are losing weight, you will notice less saddle soreness eventually. A thin cyclist puts a reduced amount of pressure per square inch on the saddle and that results in less saddle soreness. (This isn’t to say that thin cyclists don’t get saddle sores; they do, just ask some pro cyclists. The legendary cyclist Eddy Merckx once had to drop out of a few races because of them.)

DZ NUTS Giveaway

DZ Nuts is offering a giveaway for readers of Cycle & Style: a tube  of DZ Nuts Bliss (4 oz.) and also one of DZ-Nuts Bald Shaving Cream (200 ml.)

DZ Nuts Bald Super Smooth Shaving Cream is a soap free lubrication that prevents razor burn and razor bumps and won’t clog the razor. The soothing botanicals leave skin cooled, soothed and moisturized.

Comment below for your chance to win! (We can mail within the US or Canada.)

Contest lasts through July 22, 2011

What do these three have in common? Or perhaps you are thinking: “One of these things is not like the other.”  Having done all three, I definitely have to say one stands out as a bit different, although they all have their share of similarities. But if you think about it, the long term impact of one of those definitely outlives the others. Obviously, getting a massage and pedicure are at the top of the pampering and self-indulgence list, but I can tell you from experience that a bike that is fit to you and your riding style by a professional bike fitter is worth everything you pay when you are able to finish a 30, 40, 50, even a 100 mile ride and you feel great and ready to go out to dinner afterwards.

The bike fitter should listen to you and ask questions about the type of riding you do, past injuries, typical aches and pains, etc.

Preparing and getting a good bike fit should be more akin to a physical from your doctor than getting a pedicure. A good bike fitter should be trained and certified. They will usually have a special place or room in their shop where they do bike fittings as the equipment and tools they use are very specialized. One of the most important characteristics for a bike fitter is that they listen to you and ask a lot of questions. The more the bike fitter knows about you, the better they will be able to fit you to your bike. They will need to know your riding style, ride distances, past injuries, any aches and pains you have and any physical irregularities such as having one leg longer than another.

The process of bike fitting usually starts with the selection of the bike. If you already have a bike then this process is easy as you just call your local bike shop (LBS) with a certified bike fitter, make an appointment and start the process. If you are purchasing a new bike then you have a little more to consider and that’s part of the fun. For those of you that already have a bike and are looking to get a new one or just wanting a better fit than the one your friend gave you which included adjusting the seat to “the right height” you can follow the parts of the process that apply or you may want to re-visit some of the process on your own.

You will soon notice that there are 2 different types of bike fittings – Static and Dynamic.

Chris is checking for correct leg extension to maximize pedaling efficiency.

Static Fitting:  A static fitting is appropriate for cyclists who won’t be doing a lot of distance riding, for novices who aren’t yet ready to wear bike shoes with cleats, and for mountain bikers. As you sit still on the bike, a number of measurements will be taken to get the bike set up for you. With this method, the fitter will get the fit to be very close. Almost all fitting sessions start with this process to at least get you on the right size of bicycle.

A good bike fitter will not only fit you correctly, but also coach you to improve your pedaling efficiency.

Dynamic Fitting: If you are purchasing a premium road bike, a dynamic fit will often be part of the purchased package. If you’ve bought a good-quality used road bike which you will be using for riding century rides (or longer) you’ll want to be comfortable on your bike and a dynamic fit will be worth it to keep you injury-free.  A dynamic fit will start with static fit measurements to get the fit close and then start to focus in on cleat and seat positions to make small adjustments enabling you to be more comfortable on the bike and give you better transfer of power with each pedal stroke. Your bike will be put on a trainer and the fitter will watch you as you pedal the bike for a time before making any adjustments. Some shops will even video tape you while you pedal and then apply software to your ride to help in the fit.  Fitters will also be looking a number of alignment issues and make adjustments if needed. They will check a lot of angles and dimensions. Expect adjustments for the seat height, the seat position, and type of seat, the position of the handle bars and the position of your feet on the pedals. If your feet tend to pronate, they will make adjustments for that as well. They will be adjusting primarily three points that you interface with the bike: the pedals, seat and handle bars.

Dressing for the Occasion: Dress for your fitting as you would for a typical road ride with bike shorts, bike shoes and cycling socks.  Don’t think you can get away with rolled up pants, as it isn’t merely the tracking of your knees the fitter will watch for, but you might sit differently on the bike seat if you aren’t wearing your padded shorts.

I’d like to extend a huge thanks to the best bike fitter I know: Chris Tolsma of Bingham Cyclery! (He has had the Serotta custom bike fit certification as well as being certified in Specialized BG FIT, aka, Body Geometry Fit Integration Technology).

“If I crave a candy bar, should I eat a candy bar?”

That’s the title of one of my most popular blog posts! Clearly, food cravings and sugar addictions are a source of concern and frustration for many athletes who believe that eating one chocolate bar (or whatever food they crave) will lead to eating ten of them, expand their waistlines, and ruin their health. They avoid chocolate like the plague. Instead, they righteously snack on only “healthy foods” like apples and oranges.

While the natural goodness of fruit is indeed the more nutritious and health-promoting choice, some nice chocolate, enjoyed in response to a hankering, can also fit into your sports diet. By regularly enjoying chocolates, you can avoid the strong cravings that lead to eating a sickening amount—not because you are “addicted to sugar” but because you are doing “last chance eating” before you go back into your self-defined food jail (1).

Keep in mind, your brain has a memory for the food you crave. If you try to ignore your craving for, let’s say, chocolate, you’ll end up eating it sooner or later. This may happen after you’ve tried to curb your craving with an apple, crackers, pretzels, sugar-free fudgsicle—anything but the chocolate—and then, 500 calories later, you succumb to what you truly wanted. You could have more wisely enjoyed the chocolate in the first place; you would have saved yourself a bunch of calories!

Food cravings are a popular topic not only on my blog but also among LinkedIn’s Intuitive Eating Professionals group. A discussion “If you crave a food, should you eat it?” spurred a lot of responses, with the answer being YES! History says that denial and deprivation of a desired food does not work permanently but rather results in binge eating. After all, if restrictive eating “worked,” then everyone who has ever been on a diet would be thin. The majority of dieters are overweight and obese, suggesting that “dieting fall-out” maybe be contributing to obesity. (2)

To our detriment, we live in a world where enjoying bagels, ice cream, candy, and chips gets “questioned.”  Athletes talk about needing “will power” to curb their intake of the foods they crave. But most of us really want to be able to enjoy these foods. We just want to be able to eat them sanely, not in what feels like an out of control pig-out. We need nutrition skill power (not will power) to learn how to manage today’s food supply. That’s where a sports dietitian can help you control hunger-based binges and find peace with food. (For a referral to a local sports dietitian, see www.SCANdpg.org.)

The question arises: What’s so bad about cravings in the first place? Is there really something wrong with eating what you truly want to eat? Cravings are not addictions. That is, if you crave a bagel because it tastes good, why should you not enjoy the bagel? When you eat a food you crave, your brain experiences a biochemical change that signals happiness. Can eating an appropriate portion (as opposed to overeating “the whole thing”) be a bad thing to do?

The answer commonly depends on if you are eating the food for fuel vs. mindlessly devouring it for its drug-like effect. If you find yourself on the verge of polishing off the whole bag of bagels, stop and ask yourself, “Does my body need this fuel?” If the answer is yes, you need to learn how to prevent the extreme hunger or derprivation that triggered the overeating. If the answer is no, then ask yourself, “What am I doing with my feelings?” Over-eating a craved food can distract you from sadness, smother your emotions, and protect your from feeling alone and lonely. But you are using food for the wrong reason. No amount of bagels, chocolate, or chips will resolve the real problem: you are likely hungry for a hug.

Do certain foods over-excite the pleasure centers in the brain? If so, do those foods become “addictive”? The recent science (3) says there is no such thing as a “sugar (or food) addiction.” Yes, it may have addictive-like qualities, particularly following a restriction/binge pattern of eating (1).  In my practice, most people who binge have an unbalanced relationship with food; it has become too enticing, a primary focus for pleasure. The more they try to stay away from palatable foods, the more they want them.

While there is much we do not know about food and this controversial topic of food addictions, I encourage my clients to first rule-out hunger as the cause for cravings for sugar and carbohydrates. The physiology of hunger explains why we crave sugar; it’s a survival signal for quick energy. When your blood sugar is low, your brain signals an urgent need for sugar. When your muscles are glycogen depleted, you experience a niggling carb cravings until the muscles are adequately replenished.

What can you do to overcome cravings and perceived “addictions”? First and foremost, experiment with eating heftier breakfasts and lunches to abate hunger. (No, you will not “get fat” by eating more during the day. If you listen to your body, you will observe you are less hungry at night and will simply be able to consume fewer calories.) Also try changing your attitude. The mind is very influential. If you believe you are addicted to a food, you will have a hard time convincing yourself otherwise despite research that refutes the concept of food addiction and puts the focus on deprivation as a trigger to (over)eat.

The next time you have a craving for a specific food, relax, enjoy eating it slowly, taste it, savor the flavor, and linger over the treat. Do this several times throughout the week. Learn to enjoy the treat slowly, in moderation, without feeling guilty. Enjoy the foods you crave at every meal. For example, have a few Hershey’s Kisses day after day, at breakfast, lunch, afternoon snack, and dinner.  Eat them so often that you get sick of them. This may sound unhealthy in the short term but a week or two of excess chocolate will not ruin your health (nor your waistline) forever.

By learning your body’s responses to different foods, you can at least become educated: food is not addictive and cravings are not bad. What’s bad is trying to live hungry as well as denied and deprived of foods you enjoy. There is a possibilty you can find peace with food.

Nancy Clark, MS, RD, CSSD (Board Certified Specialist in Sports Dietetics) helps both casual and competitive athletes find peace with food. Her practice is at Healthworks, the premier fitness center in Chestnut Hill MA (617-383-6100). Her Sports Nutrition Guidebook and food guides for new runners, marathoners, and soccer players offer additional information. They are available at www.nancyclarkrd.com. See also www.sportsnutritionworkshop.com.

Copyright: Nancy Clark MS RD CSSD May 2011

Reference:

1. 1. Pelchat M. Food addiction in humans. J Nutr. 2009; 139(3)620-622
2. 2. Corwin RL, and P Grigson. Symposium Overview—Food Addiction: fact or fiction? J Nutr. 2009; 139(3):617-619.
3. 3. Benton, D. The plausibility of sugar addiction and its role in obesity and eating disorders. Clinical Nutrition 29(3):288-303, 2010.

“Survey findings show that added holiday stress, on top of already high stress levels associated with work and the economy, makes it hard to relax. Cited as “multiple stressors” in the APA research are lack of time (up to 69%), lack of money (up to 69%), and pressure to give or get gifts (up to 51%). In addition, men and women who experience elevated levels of stress, rate their psychological and physical health lower than those who are not experiencing stress – and are more likely to experience a range of health ailments and symptoms such as sadness (59%), sleep problems (56%), and lack of energy (55%).” — Dr. Shawn Talbott (Nutritional Biochemist & Author)

Here are our top 5 tips on Managing Your Stress During the Holidays:

1. Keep It Simple &  Be Realistic - Think about what you actually have time for. Pare down your list because you don’t have to do it all!
2. Be Organized & Plan Ahead -Make your list and do a little everyday so you aren’t doing it all in the last few days. Nobody works that well under pressure (we don’t believe it!)
3. Take Care of Yourself by Keeping Up Healthy Habits -Eat right, stay away from too many sugary and fattening foods. They won’t make you feel any better and may sap your energy. Keep up the exercise, although you can lower your standards, change the activity or even do short bouts of intense exercise such as jumping jacks, jump rope or pylometrics. 
4. Take Control of Holiday Spending by Sticking To Your Budget: Work out your budget, keep it realistic and stick to it!
5. Take a Moment to get some “Me Time” -If a nice scenic walk calms you, then enjoy them. In some cases, a  moment of “quiet time” doesn’t effectly turn off the stressful thoughts and it isn’t calming. For those types, a bout of intense exercise helps them work out the stress more effectively (and makes them easier to live with!)

Take control! Don’t let the holidays become something that you dread.

Happy Holidays from Cycle & Style!!

Why do we ride bikes?  Is it to feel the exhilaration of the wind whistling through our hair or is it the satisfaction of quality exercise and achieving a higher level of fitness.  Regardless of why we ride bikes, the importance of your position on the bike is crucial to avoiding injury and maximizing the design of the bike for ultimate efficiency, speed, and comfort.

Torso length, upper and lower leg length, and flexibility are a few of the things that determine the proper size of a bicycle frame.  We are all unique individuals and our bicycle position should reflect our personal characteristics.  In the past women who wanted a quality road bike were limited to a men’s frame.  Women on average have a shorter torso, longer legs, a shallower hip and pelvis rotation then men.  As a result of these differences women require a bike frame that has a shorter top tube, and higher handlebars.  I found this out the hard way.  Long painful rides left me wanting to scream obscenities and never get on a bike again. It had everything to do with my positioning on my bike and how it fit.   In today’s bicycle market we are fortunate to have women’s specific designs from production manufacturers and custom builders.   It has never been so easy to achieve proper position, comfort, and efficiency on a bike.

The first objective when seeking to achieve a properly fitted bicycle should be in choosing a qualified fitter or a knowledgeable local bike shop that has fitting experience.   There are numerous methods and formulas that have been used for bicycle fitting.  Most of these methods will produce similar results that will provide a starting point from which a good fitter will take into consideration your individual quirks, flexibility and preferences to further refine your fit.  It is important to realize that you do not adjust yourself to fit the bike but the bicycle must be adjusted to fit the individual.  It does not matter how elegant or expensive the bike is,  if it does not fall within the parameters of the individual it does not fit and therefore will be less than efficient and prone to cause injury.  On the other hand, I have seen individuals who thought they needed a new bike to achieve comfort and efficiency but their bike was simply grossly misadjusted.

 There are three contact points on a bicycle; pedals, saddle and handlebars.  A good bike fit will address all three contact points beginning at the pedal working toward the saddle and ending at the handlebars.  All three contact points require an interface with a bicycle component and the individual; it is worth taking the time to choose these components carefully.  A poor fitting shoe with an inadequate cleat setup is a recipe for disaster.  Today’s pedal systems lock your ankle and knee into a single plane.  Improper cleat positioning and fit will eventually lead to discomfort and joint problems.  These are problems that make women want to quite cycling. 

A saddle is the main means of supporting a cyclist weight and there are a variety of saddles available.  Women’s saddles tend to be wider and shorter than a men’s saddle.  A properly fitting saddle will be wide enough or narrow enough to support the weight of your ischial tuberosities (sit bones) that is its sole purpose.   So do yourself a favor and purchase a saddle that your butt will be proud of.

 Women have narrow shoulders and smaller hands than their male counterparts; fortunately, the availability of short and shallow handlebars in a variety of widths is outstanding.  Choosing the proper handlebars will increase comfort, control and will provide quick access to brakes.  Contemplating and choosing your three contact points carefully is a great start to a proper bike fit, and heightened cycling experience.  Enjoy the ride.

Heather Williams is the owner of Bella Rosa Bikes. As a young girl, Heather rode BMX bikes along with her older brothers, riding their hand-me-down bikes. When she grew up and got into mountain biking with her husband, she enjoyed her blue bike (a men’s bike) and riding in the mud, but she longed for a bike that would fit her—and also be a little girly. Eventually, not only did Heather get her own custom-fit bike that was perfect for her, she and her husband started Bella Rosa and are living her dream, building custom bikes for women, “riding happily ever after.”

   “If you don’t like the weather wait a moment.”

The golden days of autumn are here; it’s a beautiful time of year to ride your bike and enjoy the season! If you have been mostly a warm weather rider, you only need a few fall basics to add to your cycling wardrobe and extend your season of riding into the fall.  You can make a bad weather day into a good day to ride if you dress for the weather.  It’s all about layering, wearing breathable fabrics that “wick” and pull the cooling sweat away from your skin for your base layer and wearing just enough of an outside layer to keep out the wind or rain.  

For those sunny days in the 60's, Jane can be comfortable with a short sleeve jersey and mid-calf knickers such as the Terry Touring Jersey ($100) and Bella Knicker ($109).

“Autumn, the year’s last, loveliest smile.”–William Cullen Bryant

Not only does Terry's Touring Jersey have matching arm warmers, but it features side mesh panels for ventilation, and 3 rear open pockets + 1 rear zip pocket.

Those calm, dry, sunny autumn days just beg to be enjoyed. If you are just a new cyclist with a basic wardrobe, a few more items can keep you comfortable for a leaf-peeping country ride with temperatures in the 60′s or high 50′s:  

You wouldn’t believe how just covering the knees can give you a little added warmth without over-doing it. You can add knee warmers to your bike shorts or check out these great capris/knickers from Terry: the Bella Knicker -which offers superior performance with these compression knickers. (in black/pink) -$109 

A short-sleeve jersey is ready for the cool temperatures with the addition of  arm warmers. We love the look of Terry’s Touring jersey with its matching arm warmers.  Terry makes boleros which are part arm-warmer and part shrug, their light-weight boleros work for cool summer mornings, but their thermal boleros are perfect for those autumn rides where the temperatures may have a ten-to-fifteen degree differential between the start or end of the ride.  (I’ve had both types of boleros for years–love them!)  

If you don’t anticipate the temperature fluctuating very much during the course of your ride, a long sleeve-jersey may be just right. Long-sleeve jerseys can also work as a base or mid-layer under jackets for colder temperatures.

On a breezy day, you may want to don a vest to keep your core warmer. Some vests can be easily packed into a back pocket when they are no longer needed. (I still want one of those!)

“Bad weather always looks worse through a window.” -Tom Lehrer

Somehow its always easier if my ride starts out dry and a storm breaks at mid-point. I’m still warm and dry and the rain doesn’t bother me because if I am well-dressed for the weather, the anticipation (dread?) of bad weather is actually much worse than the real thing. I know motorists may be thinking cyclists are crazy to be out riding on a drizzly afternoon, but if you are warm and dry beneath your clothes, you can enjoy the exhilaration of being outside–no matter the weather. Then come home feeling refreshed from your ride and enjoy a warm cup of cocoa. 

 * Choose comfortable pants that won’t get in your way. You’ll want them tapered enough at the ankle and with few seams and a tight enough fit so the material won’t rub you the wrong way. Some pants, such as the Novara Headwind women’s bike pants (shown above and below) are shells with extra room in the crotch because they are meant to be worn over your padded shorts or a padded cycling boxers (Novara makes some for women as well.). Look for pants that are lightweight and yet provide wind and cold-weather protection and allow for freedom of movement on the bike (look for those with articulated knees). 

*A great cool-season Base Layer is a breathable long-sleeve shirt that feels good against your skin. If the base layer is made from a “wicking fabric” that pulls moisture away from you it will keep you from feeling wet or cold. And isn’t that the whole idea? Look for base layers made of fabrics such as silk, wool, polyester, Thermax, Thinsulate or Polypropylene. Avoid cotton because it will trap moisture, stay wet and draw heat away from you. Base layers can be lightweight, mid-weight or heavy-weight. Lightweight base layers are better at wicking while the heavyweight offer more insulation and are preferred for more winter-like conditions. Shown below is the women’s Novara Base Layer long-sleeve top which will add warmth for those cold, windy days and can be worn under your bike jersey or a jacket.

Add a Mid-Layer if there is a windchill; making the actual feel of outside temps closer to the 30′s. The mid-layer will give you some much needed insulation and should be looser than the base layer, yet still have contact with the base layer so it can carry that moisture away from the base layer. A vest or long-sleeved jersey may be just what you need to help keep your core warm on such a day.

Outer Layer: Top it off with a Windbreaker/Jacket you can adjust for temperature control with a front zipper and flaps or zipper control under the armpits. Jackets made expressly for cycling are usually the best with a longer back tail section to cover your backside protecting you from the rain or splashing of passing cars. Some cycling jackets have more wind protection in the front and more breathability in the back–a definite plus! Shown above is the Novara Verita bike jacket which is lightweight, highly water resistant and breathable.

On a mild fall day, a long-sleeved base layer may be enough. Shown here the Novara base layer long-sleeve top.

Hands: you’ll want to keep your fingers warm with long-sleeve gloves that offer some light insulation. If the temps drop into the 30′s you might consider winter-weight gloves.    

Headcover: When the weather is cool (40′s & 50′s), not cold (30′s), you can keep your ears warm with an earband. One note: make sure the earband fits well. Paula and I both have a one-size-fits-all earband from Pearl Izumi that fits a little too tightly and after an hour gives us both headaches. Maybe our heads are big? ;-D For lower temperatures you’ll want a skullcap under your helmet.  

Feet: If your cycling shoes are highly breathable (the ideal in summer), wear warmer socks and your feet will stay sufficiently warm for temps in the 50′s and high 40′s. For temperatures lower than that (low-40′s, high 30′s) or if adjusting for a wind-chill, wear toe covers. You want lightweight, water-resistant shoe covers if it is raining hard.  Insulated shoe covers/booties are really best saved for winter riding conditions (32 degrees and below.) Mountain bikers may prefer MTB-specific shoe covers–which will stand up to more wear and tear.

We tried these Tec Touch Soft Shell Petal gloves from 180′s which allow the multi-sport athlete to operate technology using a touch screen without taking off their gloves. I found they work great for using with my MP-3 player, my phone and and an athelete’s favorite GPS devices. As a multi-sport athlete, I found they worked especially well while running. They aren’t expressly made for cycling –but fine for a short ride without a lot of road vibration. If you are a runner who needs her technology, the $19 price for these cozy gloves is worth it!

Beth’s Review:

It was a beautiful sunny day in Park City. Temperatures were running in the mid to upper 40’s … it was a wonderful fall day for a ride on the mountain bike. I suited up in my REI sample Novara women’s bicycling attire and hit the trail.

My concern with this time of year are my clothing choices. I don’t want to be too cold or too hot. I was pleasantly surprised with the pieces from Novara that were sent to us for a product review. As seen in the pictures above, I wore the same Novara Base Layer Long-Sleeve Top, the Novara Verita Bike Jacket and the Novara Headwind Women’s Bike Pant. Before I went out to mount by bike I had dressed and had a busy morning of “mom errands”, so I had been wearing the clothes hours before I started my ride. One word on all three pieces – “COMFORTABLE”!!

I did have a concern with the pants. I am 5’10”ish with long legs and my pants are always too short. Being that these were bike pants they hit below my ankle, stayed down and were perfect for my ride. The pants are a bit heavier in the front panel to help with the wind/cold protection than the back panel. They are so soft and have a very comfortable feeling to the touch and when on. Reflective features are on the pants which would be perfect for morning and evening rides. A great pocket on the right side in the back of the pants is perfect for some money, a license or keys. An elastic waist band adjusts with a drawcord if needed. My two favorite parts of these pants were the room I had to wear a padded liner and the room in the knee area for movement while pedaling. WOW … so nice to have these features during my ride – not all of my sweat/workout pants work this nicely.

The jacket was a great addition to my ride too. Novara, in their description of the Verita Jacket says, “No matter how hard you work, overheating is highly unlikely due to the ability of the fabric to vent body heat effectively”. I found this statement to be so true. I was not hot at all. Thanks to the jacket and the base layer I stayed cool and dry – COMFORTABLE – during my ride. This peacock blue jacket has a great athletic fit that is specifically made to be worn by a women cyclist. Going back to be tall, the body of the jacket fit me long enough and has a droptail hemline so it didn’t ride up in the back while I was riding. My biggest issue I have besides short pants is arm length. Thanks Norvara – you got it right … length in the sleeves!!

My one complaint with my day of riding and reviewing was the Novara Base Layer Long-Sleeve Top. It’s pretty picky of me – sorry Novara – but it snags so easy. I realize that this is a base layer and is normally not seen, but sometimes it is and I don’t want to show all my snags. Other than that one picky detail, this base layer did it’s job. It wicked and it was breathable. The base layer is comfortable and soft to the touch. Arm length was great and I was able to tuck this layer into my pants. One feature that stuck out in my mind was the chafe-free flatlock seams throughout this garment. Not only could you not tell or feel where two pieces of fabric were sewn together– it has a classy look. Don’t forget if you look good you feel good!!

It was a great day for a ride in the Novara Women’s Cycling attire. Thanks REI!!!

"Tough Girl" on the Road ... The Goldilocks Ride - Herriman, UT 2010

According to the National Cancer Institute  - Exercising four or more hours a week may decrease hormone levels and help lower breast cancer risk. The effect of exercise on breast cancer risk may be greatest in premenopausal women of normal or low weight. Care should be taken to exercise safely, because exercise carries the risk of injury to bones and muscles.

"Mountains to Climb"

Cycle and Style encourages all girls/women to get on a bike and pedal to help prevent!!  Just four hours a week on your cruiser, your mountain bike or your road bike … get out there in the fresh air and enjoy the moment!! Bicycling isn’t a high impact sport.  It’s an event that can be enjoyed by everyone.   So, make the call … invite a mom, a sister or someone special to join you and remember “think pink” this month!!

Invite a GIRLFRIEND to join you on the road