In the Crucible: The Pleasure and Pain of a Hard Group Ride

Last year I regularly rode the Flanders Bros. Saturday "Coffee Ride" -- roughly 40 miles at a respectable pace of 18-20 mph. That's pretty fast for a so-called "social ride." When my wife began road biking earlier this year, she joined a club that rode on Saturdays, so I had change my routine. The Flanders Sunday ride is a longer, harder ride that typically covers 60-120 miles at a faster pace (20-24 mph average). It was a big step up for me to try to keep up with these guys, but it's been a lot of fun trying.

As you'll recall from previous posts, my wife had a major accident on her bike this spring, which limited my availability to ride on the weekends for a while. Fortunately her recovery has proceeded well ahead of her doctors' expectations, allowing both of us to ride quite a bit lately.

Up until yesterday I'd taken the mid-length option (about 100 miles) during the half dozen or so Sunday rides I've joined. There's a turn-off point midway into the Sunday ride that roughly half the group takes, which makes for about a 65-mile route. Then there's the "La Sueur" loop -- 120 miles of pain and suffering (at least for the mortals in the group like me). I hadn't had an opportunity to try it until yesterday.

The ride started fairly innocently, with a moderately fast pace around 20 mph as we headed out. One of the riders was having trouble with a bad bearing in the rear wheel hub so we got a bit of a slow start, actually stopping at another rider's house to pick up a spare wheel. It was then that the ride began in earnest. I think some in the group were frustrated with the slow start and wanted to make up for lost time. In any event, the screws began tightening.

Pacelining
I was feeling pretty good during the initial series of pacelines. For those new to the sport, pacelines are single or double-file lines where the lead rider(s) take a few minutes "pulling" up front before peeling off to the rear to rest (riders up front expend roughly 20-40% more energy compared to those behind; thus the benefits of drafting).

Then I got caught up front during a fast stretch with "Alex" -- a big and very strong German chap who probably eats little guys like me for lunch (actually, he's a pretty nice fellow but he's not afraid to drop weaker riders). I kept up pretty well for the first few minutes, as we powered along a gradual descent at 30 mph. But he clearly didn't want to go to the back until I asked for mercy. Fortunately one of the other power riders sprinted up to the front and took over before slowing the group to let a rider who'd experienced a mechanical issue hook back on.

Reverse-Pacelining
I realize now that I should have swallowed my pride and moved to the back sooner. I burned through a lot of energy in just a few minutes trying to power through this section. Over the course of our 6 hour-ride, I took my fair share of time in front, and sat in on a little over half of the reverse-paceline rotations (during reverse pacelining, the last rider pulls out and rides alongside the single file group to take the lead position). Moreover, I felt quite good during the last third of the ride, even sitting in on some fast rotations that involved three of the strongest riders (the rest of the group opted out and sat on on the back as we drove the pace).

One thing that really helped me during this long ride was forcing myself to eat enough. I have my wife to thank for this. She's much more disciplined than I am and actually reads books about cycling (with big words and not a lot of pictures) whereas I tend to read books about politics and history (which haven't seemed to help my bike skills much).

Fueling
Since I'd been able to keep up on the 100-mile training rides I felt that whatever I was doing was working. Fortunately, about a week or so ago she calculated how much food I should be consuming during my rides and determined I was eating less than half of what I really needed. I always seemed to carry enough food with me (energy bars and gels) but often returned with most of it uneaten. So, after a few hard pulls up front (and at least once every hour) I'd eat a bar and/or a gel. As a result, I felt much stronger at the end of the ride than I have in the past.

When I looked down at my bike computer near the end of the ride I could hardly believe it. Even though we'd had to slow down and briefly stop several times due to mechanical problems our average was 21.5 mph. Without these stoppages we probably would have averaged 22+. And amazingly I felt strong at the end.

But here's the real high point: Near the end of the ride, about 115 miles in, two riders, independent of one another, rode up next to me and told me I rode well. One rider in particular, who kind of took me under his wing early in the season, said it was probably the hardest training ride of the year. "You looked real good today, Fred," he said. "Real good."

For someone who just started riding with the "A team" this year, those words meant a lot. Sure, they might be simply trying to encourage me along as a newer member, and they did give me some good ribbing for overdressing for the weather, but I'll take it at face value. When you're riding with guys with as much race experience as these, you need to take every compliment you get.

Why I Ride on the Road

The latest installment in my Shifting Gears column in the Southwest Journal just hit the streets and I wanted to provide some substantiation for a few statistics I cite in the piece. As soon as the story is posted on the Journal's web site I'll provide a link, but in a nutshell I explain why I feel safe riding my bike on the road, with traffic. I've actually come to prefer riding on the road rather than on dedicated trails and paths

The figure I cite regarding the average number of cyclists killed in car-bike crashes in Minneapolis (1-2 per year) was taken from a conversation I had with Don Pflaum, city of Minneapolis Bicycle Coordinator.

The observation that "about half of all car-bike crashes are caused by dangerous behavior on the part of cyclists, such as riding on the wrong (left) side of the road, turning left in front of passing vehicles, running through red lights and stop signs or riding at night without lights" was drawn from Robert Hurst's excellent book The Art of Cycling: A Guide to Bicycling in 21st Century America (p. 161).

The estimate that "a decade of experience will reduce a cyclist’s accident rate by roughly 80 percent" originally comes from John Forester's Bicycle Transportation: A Handbook for Cycling Transportation Engineers, published first in the early 80s but updated in a second edition in 1994. I first noticed this claim on Ken Kifer's web site (www.kenkifer.com).

The general observations regarding the relative safety of biking versus driving were drawn from Ken Kifer's research. Sadly, Kifer (a writer and dedicated cyclist) was tragically killed by a drunk driver in September 2003 while riding his bicycle near his home near Scottsboro, Alabama. His web site, referenced above, contains a remarkable amount of practical information for cyclists.

Interview with Liza Stoner and Family

Note: The following interview appeared in partial form in the first August issue of the Southwest Journal. I've re-posted the interview here in its entirety.

Recently I had an opportunity to sit down with Liza Stoner and her family following their their month-long summer adventure, which saw the 14-year-old bike nearly 1,600 miles from Minneapolis to Washington, D.C. to promote electric vehicle legislation. Liza’s mother (Amy) biked with her while her father (Jeff) and 8-year-old brother (Christopher) drove the support vehicle. 16-year-old sister Corriell was at summer camp during most of their trip but joined the family a couple days before they reached the capital (July 21). At the end of Liza’s “Ride for Renewal” she had a personal meeting with Senator Amy Klobuchar (D-Minn) during which she shared her passion for environmental issues and her petition, which then included about 1,200 names. Here are a few excerpts from our conversation . . .

FM: First, welcome back, and congratulations. Maybe we can start at the end of the trip. What was is like meeting with Senator Klobuchar? Were you nervous?

Liza: Not really. She was so nice! It wasn’t really scary at all. I spoke with her for about a half an hour. She even shared some of her stories about biking with her dad across the country when she was in college.

FM: Pretty impressive, having a private meeting with your Senator at age 14.

Amy: Actually there was a Nickolodean crew filming it all, a Senate videographer, several other photographers and Senate staff. We attracted quite a crowd, mostly tourists, who started gathering to see what was going on. Some even asked for her autograph. There was even this 10-year-old kid who started debating Liza and Senator Klobuchar!

FM: Sounds like democracy in action. What would you say was the biggest highlight of the trip?

Christopher: We saw lots of animals. Some bears. Deer. Snapping turtles!

Liza: But I think Christopher’s favorite part was the hotels. Swimming in the pools. (Christopher smiles.)

Jeff: Christopher and I would often drive the vehicle 20 or 30 miles ahead and wait at the next major intersection. We’d get out of the car and find a park. We even played some baseball.

Liza: We met some really interesting people, too. A lot of bikers riding coast-to-coast. There was a father and son biking 100 miles a day with no rest days. A couple in their 60s riding across the country. Five guys in college riding from Pittsburgh to D.C. for AIDS orphans in Uganda. It was fun to share stories.

Jeff: Amish country was a real highlight, too. Indiana, Ohio, Pennsylvania. Especially Indiana.

Christopher: I liked their hats!

Jeff: And the landscape. Rolling hills and farmland. You see the country a whole different way when you’re not on the Interstate, where everything is the same mile after mile.

FM: What was the biggest surprise? Was the experience just like you expected?

Liza: It was a lot more fun than I expected. I thought I might get bored riding so much every day, but it was interesting the whole time.

Amy: Definitely not boring, though did make up a few silly songs to pass the time in a few spots.

FM: Were there any really low points during the trip?

Jeff: Ohio was tough. It was really flat, especially the western part of the state.

Amy: The roads were bad, too, and the drivers.

Liza: Even the maps were bad in Ohio. They [Jeff and Christopher] had everything — On-Star, GPS, Adventure Cycling maps.

Jeff: When we got near Cleveland we had to check four different maps to make sense of the route.

FM: Was it hard to return to your regular lives after a month of such unique experiences? Was there a sense of letdown when you finished?

Liza: Kind of. I really wanted to bike back home. I’ve been biking everywhere since we got back, but I take the bus sometimes, too.

Jeff: I had to go from being an 8-year-old to being an adult again. Deluxe (his employer) was really great. I took some PTO and they gave me a leave of absence to do the trip. Actually, it was probably most difficult for Amy to reintegrate.

Amy: (Laughing.) Yes, it’s probably been hardest for me. I was so pampered! All I had to do was ride the bike. That was my job. I’m really itching to get out again. I actually think I’m kind of a flight risk right now. You guys might come home and find my bike gone and I’ll be nowhere to be found!

FM: Is there anything you’d do differently if you had it to do all over again?

Liza: I’d like to train a little more and ride more each day. Closer to 100 miles. But I’d have to get up earlier. [Everyone laughs.] I also really wish we could have had an electric vehicle for our support car.

Jeff: Yes, we came so close. If we’d started a few weeks earlier we could have made it happen. Honda and Toyota both tried, but it was GM that really tried. It would have made a great story. [Watching the destruction of General Motors’ EV1 battery-powered cars in the 2006 documentary “Who Killed the Electric Car?” motivated Liza to plan her bike trip and petition.]

Amy: I agree. That was really our only regret.

Jeff: Oh, and I’d probably pack a little lighter. After all, we did laundry just about every day!

FM: Obviously you were successful with the biking portion of the trip, but did you accomplish what you had hoped to?

Liza: I feel like I did. I think we will get electric cars. Later the same day I met Senator Klobuchar, she brought us to a press conference about oil speculation. (Klobuchar acknowledged Liza before the press and audience.) There are a lot of people who really want things to change.

Amy: Yes, we didn’t meet anyone who didn’t agree with the goal of making electric vehicles more available, regardless of their politic background.

FM: Do you plan to stay involved with the electric vehicle movement or are there other issues you want to get involved with?

Liza: I think I’ll continue to be interested in electric vehicles but I’m interested in other environmental issues, too.

Amy: Some people from Project Better Place will be in Minneapolis and want to meet with Liza. The director of the documentary “Who Killed the Electric Car?” sent a personal message to her, and so did Chelsea Sexton (executive director of Plug In America).

Jeff: I think it goes to show that one person, and particularly young people, can make a real impact. Liza had a vision, worked her tail off and with the help of a lot of people accomplished her goal. And I haven’t even had a chance to tell Liza this yet, but our Board of Directors [at Deluxe Corp.] wants her to come meet with them.

Liza: What?! Dad!

FM: So, what’s next for the Stoner family? Do you have any more exciting adventures planned?

Amy: Well, Liza’s already hatching a plan for a European bike tour—on her own dime, of course!

Jeff: And Christopher said he wants to ride coast to coast when he gets 8th grade.

Amy: Yes, and I think it’s Jeff’s turn to do the riding this time. It’ll be a boys’ ride. Plus I really have to pay them back for sagging us the whole way!

Nickolodean News has tentatively scheduled September 21 to air their story on Liza’s trip.

Laura's Comeback

After nearly three months of hard work, my wife Laura did it. She got back on her bike today for her first outdoor ride since her accident. And just as I expected, she did more than just gingerly spin around the block, she rode 20 miles -- and loved it!

I have to admit I was relieved to see her pedal back home safely, and not because she made it back without incident. Rather, she returned on her road bike, clipped into her pedals, with an enormous smile on her face.

You see, she headed out on her hybrid, thinking she'd be nervous about clipping in to her much more responsive road bike. I left to take the kids to their swimming lessons and didn't notice when I got back that she'd switched bikes. She told me her hybrid just didn't feel right -- her feet kept sliding off the pedals and the bike felt sluggish. So, after riding around Lake Calhoun she headed back to change bikes (and shoes).

We both love the look of her blue and black carbon Fuji road bike. Even after her accident she was thrilled to have it back in the house. As soon as she was able she was back up on it on the bike trainer. But I was probably more fearful than she that taking the bike back outside would bring back memories of her accident.

I really do have visions of us riding off into the sunset on our road bikes together. Sunsets here in the Twin Cities (like those we watched last year coming home from our "bike dates"). Sunsets after long full-day rides together. Sunsets while riding across Europe when the kids are grown.

So I was relieved to see her riding confidently again. And so happy for her. Cycling had quickly become such a positive thing in her life, and it still is.

And being positive is what has most amazed me about Laura during this entire experience. I've been around a lot of people recovering from sports injuries, and I've experienced some pretty serious ones myself. I have honestly never seen someone so focused on the positive every day.

When she could get up and down the stairs by herself, sitting and resting on every step, she didn't complain about how long it took. She was simply happy to be able to get out of the bedroom and downstairs. When she found a rolling cart at Target she could push around the kitchen so she could make herself lunch (with one hand) and push it to the table, she felt so independent!

Just about every night she'd show me the incremental progress she'd made. One or two more degrees in the range of motion in her wrist was cause for celebration. Being able to go from two crutches to one, or one crutch to her cane, produced true jubilation.

I, on the other hand, would have been insufferable. Actually, I'm sure I was insufferable during my last major sports injury. I broke my leg a little over five years ago playing soccer and it took over a year to fully heal. Fortunately the experience led me to take up cycling, which has really changed my life for the better in so many ways. At the time, though, I'm sure I was a real downer.

Ultimately I have to think Laura's positive attitude sped up her recovery considerably. Sure, she was also a model patient with her physical therapy, and this may be the largest single factor (aside from her general health and fitness level before the accident). But I do believe, unprovable though it may be, that a positive attitude can create a positive feedback loop that literally speeds up healing.

Regardless what made it possible, though, I'm just thrilled Laura is back on her bike, enjoying something she has come to love as much as I do, just 11 weeks after an enormous setback. We're even planning a "bike date" for tomorrow night to celebrate. (Ain't love grand?)

My Addiction -- Carbonated Water

Be forewarned: This post is going to come off as a product endorsement, and maybe it is, but I'm thrilled with a new home soda maker I purchased a few weeks ago and think it's worth knowing about if you're paying for high-priced mineral water.

If you've visited this blog before you may have read the entry on water (see 8 Glasses a Day Advice Doesn't Hold Water, posted May 1, 2008). My wife and I started drinking juice diluted with water a few years ago, shifting to sparkling mineral water to make it a little more interesting. Recently, while taking all of our recycling bins to the curb, I reflected on the massive bin of mineral water bottles, most of which had traveled half-way around the world (Gerolsteiner and San Pelligrino being our two favorites).

So much for reducing my carbon footprint by biking!

Following a little research on the web I came across a company called Soda Club (www.sodaclubusa.com). They make home carbonation machines, and there are remarkably few companies that seem to compete with them. Because I'm concerned about the petrochemicals associated with plastic bottles I had to suck it up and pay for the more expensive glass bottle carbonator.

When it first arrived, Ethan (our 8-year old pre-engineering student) wanted to assemble it. Fortunately it's quite a simple unit. It's all mechanical (no electricity required) and consists essentially of a large CO2 cartridge which screws into the base. A bottle of regular tap water (or filtered water if you prefer) is simply placed inside the unit, and the carbonation jet is brought down on top of it. You pump a lever a few times, and voila! Soda water!

Now, some people prefer mineral water because it actually possesses minerals, and some because they prefer the flavor. Since I take my vitamins every day, and because I mix the water with juice any way, this machine is perfect.

Many others purchase these devices to save money on soda. Soda Club offers a wide variety of syrups and sends you a package of samples. I drink the water because I want a healthy alternative to soda so I don't typically purchase these, but simply mix soda water with a little fruit juice.

Of course, the company does require you to purchase their proprietary CO2 replacement cartridges through them, but that seems fair enough. It's still a lot cheaper (by my estimate, at least 75% less than bottled water) and much more environmentally friendly.

So, if you drink a lot of mineral water and want to a) reduce your carbon footprint and b) save money, you should consider buying a home carbonation system. Finally, if you know of other companies offering these products please tell me.

Meeting Miss Liza

A few weeks ago I received a message from a colleague who runs a neighborhood environmental organization doing great work in our community. She forwarded on an e-mail she'd received from the family of a 14-year-old planning an ambitious trip in support of a great cause. Liza Stoner, an 8th-grader at City of Lakes Waldorf School in Minneapolis, will be riding her bike nearly 1,600 miles to Washington, D.C. to deliver a petition to Congress urging passage of legislation regarding electric vehicles.

I dedicated the fourth issue of my Shifting Gears column to Liza and her trip. It gave me the opportunity to speak with Liza, her mother, her teacher and her cycling coach. I titled the story that resulted Miss Liza Goes To Washington, and it ran as a feature story in the Southwest Journal. Please click the link above to read it, then check out Liza's web site at www.rideforrenewal.org (and consider signing her petition).

You can also watch a video interview of Liza on KARE 11, a local Minneapolis television station. Finally, there will be a story soon in the Star Tribune. I'm pleased to be able to say, however, that I got the story first -- thanks to the tip from Felicity Britton at Linden Hills Power & Light!

Good luck Liza!

Rider Down

A month ago yesterday I had just arrived at work after a morning doctor's appointment and a quick stop at Office Depot on an errand for work. I had turned my cell phone off at my appointment and forgotten to turn it back on.

As I climbed the stairs from our building's basement parking garage I was met in the stairway by a panic-stricken co-worker.

I've known our company's dedicated and quite remarkable executive assistant for more than 10 years. Her calm demeanor under pressure is one of her greatest assets, especially in her role assisting an executive team that thrives on crisis and adrenaline.

But at this moment Michelle's eyes were wide. She gripped my forearm hard.

"Fred, Laura had a terrible accident on her bike! I've been trying to get a hold of you on your cell phone. She's at Methodist Hospital. Call Anna!"

My sister-in-law didn't pick up when I dialed her cell phone. Her home phone, too, went to voice mail.

Michelle told me that Laura had had an accident while riding by herself on a bike trail, so I knew there weren't any vehicles involved. But it was serious enough to require an ambulance.

Eventually I reached my sister-in-law and learned that Laura had fallen hard and probably broken her wrist as well as her hip. By the time I got to the hospital I'd had another conversation with Anna and learned that my wife had shattered her wrist and fractured her femur. Both would almost certainly require surgery.

* * *

On Friday, May 9, Laura was finishing a solo training ride on the Cedar Lake Trail at near 20 mph when she dropped her water bottle after taking a drink. It's possible she ran over the bottle with her front wheel or she might have inadvertently turned the handle bars when taking a quick look back. Either way, she went over on her left side, landing hard on her left wrist and hip. After one cyclist passed her, curled up half on and half off the path, three riders stopped to help. She had somehow come to a stop laying on her right side and couldn't reach for her phone with her left hand because of the shooting pain in her left arm.

The three riders stayed with her during the 30-minute wait for the ambulance. Apparently the ambulance couldn't find a good access point to the trail. They told her had her injuries been more serious they would have dispatched the fire department as first responders, since they apparently have more experience along the trail.

In any event, she was taken to Methodist Hospital where they took x-rays and eventually called in an orthopedic specialist. Laura had shattered several bones in her wrist and fractured her hip. She went into surgery around 7 p.m. Four hours later they had inserted three massive screws in her femur (near her hip) and a plate with ten screws in her wrist. She was in the hospital for five days.

* * *

It's been painful to see Laura so incapacitated. Anyone who knows her knows she can't sit still. As the mother of our three children (8, 5 and 3) she's always been extremely busy -- moreso, I think than most parents of multiples. She's an amazingly active and engaged mom, taking the kids on outings to museums, parks and other points of interest (typically several each day) and refusing to stick them in front of the T.V.

Perhaps the saddest aspect of my wife's accident is that she had just recently fallen in love with cycling -- fallen in love with it the way I did five years ago (which is to say, completely). She and I had done some social rides together, including several truly thrilling "bike dates" last summer. These dates were, surprisingly at the time, her idea, and involved hiring a sitter to watch the kids after dinner so we could ride around town (20 miles or so) before stopping for coffee or a glass of wine and dessert. We'd ride home together as the sun was setting, matching bike lights illuminating the trail before us. These were enchanting evenings.

Early this spring Laura decided to stop by the Velo Bella's season-inaugurating team meeting. The "Bellas" as they're known are a group of women cyclists who encourage and support other women interested in learning more about and participating in cycling. The group started in California but has developed chapters in a number of states. The Twin Cities club is one of the strongest all-women clubs in the area.

She returned completely energized. Within three weeks she had joined the club, bought a new road bike and participated in her first group ride. I hadn't seen her so excited since the birth of the kids. Our conversations began to revolve around biking. I would periodically look over at her with a puzzled look on my face and ask "who are you and what did you do with my wife?" We both got a good laugh about how rapidly she was becoming a "roadie" but I was genuinely so happy for her.

Laura hadn't participated in group sports as a kid so she hadn't experienced being on a team -- the camaraderie or the tension, the anxiety or the cathartic release . . . the addictiveness of endorphins. I say without condescension that she had a childlike enthusiasm that was charming and infectious. I was experiencing the love of the sport all over again. Best of all, it was bringing us even closer together. It was exciting to share a new passion after 12 years of an already wonderful marriage. We were like grad school students in love with learning and with each other all over again.

* * *

Fortunately she's handling the experience, and navigating the recovery, remarkably well. Her positive attitude is really amazing to witness, and makes me ashamed at how grumpy I can get when facing much smaller hurdles (or more accurately, inconveniences).

I'll admit, it's been difficult for me to give up most of my own club rides. Last year I rode on the Flanders Bros. "Coffee Ride" (40-50 miles) most Saturdays. This year, with Laura riding on Saturday, I had the opportunity to ride the hard ride -- Flanders' Sunday training ride. 100 miles or more at a stiff pace -- 20+ mph average for five hours. It was really pushing me to the edge of my ability just to hang on with this group (though there's a pretty powerful incentive to keep up when you're 50 miles from home and have no idea how to get back!). I had joined this group for three rides before Laura's accident and was feeling as fit as ever.

I've also had to put off until next year my plans to try my first criterium race. I still hope to enter a road race or two near the end of the season, but it doesn't seem responsible to attempt my first crit this year. All this family needs is a Mom with a hip fracture and broken wrist and a Dad with a broken collarbone, or worse.

But I know I have years ahead of me to ride, health permitting, and so does Laura. And this is perhaps my biggest relief: That Laura's still excited about biking after her recovery. She admits to pangs of nervousness at the thought of riding fast again, but who wouldn't be anxious after a fall like the one she took?

It will probably take a while for her get comfortable again riding hard and fast, down in the drops with her chin to the stem. Who knows, maybe she won't want to race or even join any more hard group rides. But we both know she'll get back on her bike, and I can't wait for the day when she asks me out on our next "bike date." Even though we still argue about who asked out whom 15 years ago, we both know she asked me to bike with her first. And I still know we'll ride off into the sunset together some day.

Column 3: Preparing for Your First Group Ride

My third Shifting Gears column in the Minneapolis Southwest Journal just came out. It contained a sidebar with a list of local club/group rides which the editors trimmed for space. I wanted to be sure not to slight any of the many very good clubs in the area, so here's the list I intended to have included:

• Birchwood Bike Club – Minneapolis – www.birchwoodbiketeam.com
• Erik’s Riders Club (Erik’s Bike Shop) – multiple locations – www.eriksbikeshop.com
• Flat City Cycling Club (Penn Cycle) – multiple locations – www.flatcity.org
• Freewheel Bikes – Minneapolis – www.freewheelbike.com
• Gopher Wheelmen – Roseville – www.gopherwheelmen.org
• Loon State Cyclists – Maple Grove – www.loonstate.org
• Minnesota Bicycle Racing Club (Flanders Bros. Cycles) – Minneapolis – www.flandersbros.com
• Minnesota Cycling Team (Tonka Cycle & Ski) – Minnetonka – www.geocities.com/minnesotacycle
• Silver Cycling (Hollywood Cycles) – Lakeville – www.silvercycling.org
• St. Paul Bicycle Racing Club (Grand Performance) – St. Paul – www.spbrc.org
• Synergy (Now Bike & Fitness) – St. Paul – www.synergyforsport.com
• Twin Cities Bicycling Club – Minneapolis/St. Paul – www.biketcbc.org
• Velo Bella (Women’s Club) – St. Paul/Arden Hills – www.velobella.org

I may have more information to share regarding group riding in the short term, so please check back!

Gluttony at the Dome: All-You-Can-Eat Seats

Don't get me wrong, I consider myself a big Twins fan. I have to admit I don't really watch a lot of games (we have a bare bones cable package for news and PBS Kids) but I enjoy reading about the team's exploits -- and blunders -- and my wife and I take our kids to a half dozen games a year, attend a handful more by ourselves and listen to games on the radio.

Recently, however, I noticed a promotion that gives new meaning to "big" sports fans. The All-You-Can-Eat seats allow patrons to scarf an unlimited number of "hot dogs, nachos, popcorn, peanuts, soft pretzels, [and] fountain soda" then sit on their duffs for 3 hours while their blood sugar goes through the roof. Sounds like a recipe for a heart attack, or at least an invitation to adult onset diabetes.

I find it really quite sad. Not that people enjoy this kind of food, but that they're enticed by how much money they could "save" by stuffing themselves with it. It highlights one of the central problems at the intersection of our brand of capitalism and the "personal food economy." A rational consumer wants to maximize the value of his or her food dollar, so portion size becomes the primary gauge of value. Once again it's quantity over quality.

I don't think I'm that much of a food snob, at least not at the ball park. I enjoy a good beer or two, and typically eat a large bag of peanuts by myself. But I'm not going to stuff myself on food simply because it's cheap and available. There are relatively healthy food choices at the ball game, but you have to search them out, and they do often cost a bit more. The "Carving Stations" for instance serve a nice roasted turkey sandwich, carved up on the spot with a Caesar salad on the side. So I guess I'd rather sit in the "cheap seats" and eat the pricier fare.

Next time I go to a game I think I'll take a stroll over to the A.Y.C.E. section and see if the patrons there look much different from those in other sections. My guess is they probably won't. But if they start sitting in these seats game after game, I'd suggest the engineers take a close look at those gusset plates before the end of the season, as the Twins will have found a new way to achieve spectator growth.

Biking and Your Carbon Footprint

Recently a friend asked me what kind of impact I thought my bike commuting had on reducing my personal carbon footprint. Concern for the environment is certainly one of the many reasons I enjoy biking (and bike commuting particularly) but I'd never tried to even estimate the positive effects these choices might be having.

So, I decided to conduct a very crude "back of the envelope" estimate of the impact my bike commuting has on reducing my carbon footprint and came up with the following estimate:

Using a standard carbon calculator on the web, I estimated my car emissions at 4.39 metric tons of CO2 annually. Assuming that I travel roughly the same number of miles by car each day I drive (weekdays or weekends), and considering I commute by bike an average of 3 times per week from at least May through roughly October, I avoid driving approximately 65-70 times per year. This doesn't count my weekend rides, which are typically much longer, but these rides aren't really substitutes for driving (though at least I don't have to drive to the gym, ball field or other meeting place for this hobby!). This means I bike as opposed to drive somewhere around 17-20% of the year. This would put the reduction in my carbon footprint at at least 3/4 of a metric ton of CO2.

While I was pretty please to learn this, it's made me want to try to commute a little more this year, and at least get my percentage up to 20%. Please let me know if you find any major flaws in my reasoning.

Column 2: Preparing For Your First Bike Commute

The second installation of my monthly Shifting Gears column (on "Preparing For Your First Bike Commute" just appeared in the Minneapolis Downtown and Southwest Journals. My first column, which focused on "Buying a New Bike" appeared in April.

Here are a couple of additional points I had to cut from the column due to space restrictions:

• Bike commuting provides excellent benefits for your metabolism, by providing two "bursts" of activity (one in the morning and one in the late afternoon). In many ways this is better than one long period of exercise. The timing is good, too, since it's right around mealtime (breakfast and dinner) allowing you to offset the spike in calories you're taking in.
  
  
• If you don't feel like you can bike the entire way from your home to your workplace, consider biking part of it to start with. Put you bike in or on your car and drive part way. Find a safe spot to leave your car during the day and bike the rest of the way in. Pretty soon you'll be able to bike further and eventually you'll more than likely be able to ride the whole way.

Happy commuting, and happy Bike-to-Work Day (May 14)!

.

8 Glasses a Day Advice Doesn't Hold Water

Recently researchers writing in The Journal of the American Society of Nephrology wrote that drinking extra water is unnecessary, and that there is no clinical evidence that drinking eight glasses of water a day is beneficial to otherwise healthy people. [See Go Ahead, Put the Water Bottle Down, New York Times, April 19, 2008.]

I've never been an advocate of drinking a lot of extra water. Drink a glass when your thirsty. Don't if you're not. When you're on your bike riding hard it's a little different. You need to drink a little ahead of your thirst, because your muscles often need water long before you feel a sense of thirst.

At the same time, I am a big proponent of substituting water for other drinks during meals and with snacks. It took some time but I now much prefer fruit juice diluted at least half and half with water, if not more. To make it a little more interesting, mix juice with sparkling mineral water or club soda. It's actually cheaper to buy good quality juice (always look for 100% juice with no added sugars) and a large bottle of carbonated water than drinking straight juice (even the cheap stuff).

And it's much healthier.

So, drink water when you're thirsty. Can the soda completely. And dilute naturally sweet juices. You don't need the extra sugar . . . or the extra water.

Feeling Twitchy? The Difference Between Fast and Slow Twitch Muscle Fibers

A topic that's interested me since taking up cycling several years ago has to do with the muscles used in different sports, and more interestingly, how the very same muscles can be used quite differently. Prior to rediscovering cycling I was a pretty serious soccer player, playing on my college team and continuing at a competitive level after college and graduate school.

After my first year back on the bike -- having started a regular commuting regimen along with longer weekend rides -- I noticed an interesting impact on my performance on the soccer field. On the one hand, I was in better cardiovascular shape than ever and my weight was down (about 20 pounds from the year before and even 10 pounds below my college soccer days). I typically play in center midfield, a position that involves the most running in a sport where you’re constantly moving. Now I felt like I could run forever; like I could play two 90-minute games back to back!

The problem was I felt like I had lost my quickness. My first step seemed slow, and I was getting beat by feints I would have stopped a year earlier (even when I was carrying 20 pounds of extra girth).

What was happening?

A friend of mine suggested I add some short sprints and jumping to my training, and when I did a little research to find some drills I found he was right. Apparently my cycling had done an excellent job developing slow-twitch muscle fibers, whereas soccer demands both slow and fast-twitch fibers.

What’s the difference?

Physiologists now believe that muscle fiber types can be broken down into two categories: slow twitch (Type I) muscle fibers and fast twitch (Type II) muscle fibers.

So what?

These distinctions apparently influence how muscles respond to physical activity, with each fiber type capable of contracting in a certain way. Slow Twitch (Type I) are very efficient at using oxygen for continuous and extended muscle contractions over long periods of time. They fire more slowly than fast twitch fibers and take longer to fatigue. These fibers are great for cycling for hour after hour or for running a marathon.

Fast Twitch (Type II) fibers operate anaerobically (without oxygen) to supply short bursts of strength or speed. Think of weight lifters. They don’t typically breathe hard (at least not for long) because the muscles they’re using (1) don’t require much oxygen, (2) fire quickly and are (3) are done doing their work sooner. Fast twitch fibers produce the same amount of force as slow muscles for each contraction, but they fatigue more quickly. Having more fast twitch fibers can be an asset to a sprinter since she needs to quickly generate a lot of force.

But there’s another interesting wrinkle.

Physiologists suggest that human muscles possess a genetically determined mixture of both slow and fast fiber types (around 50% of each). One important question that apparently has not been definitively answered is “can training help an athlete change the fiber type and composition of their muscles?”

There is an interesting sub-class of fast twitch muscles often referred to as Type IIa, also known as intermediate fast-twitch fibers. They can apparently use both aerobic and anaerobic methods to create energy. In this way, they are a combination of Type I and Type II muscle fibers. So, theoretically, an endurance athlete can "recruit" these dual purpose fibers to act more like slow twitch muscles, while a sprinter can use them for fast twitch power and speed.

It's interesting to think about how these types of muscle fibers affect cycling performance at the highest levels. Great all-around cyclists (and team leaders) need to be able to do everything reasonably well -- climb, sprint and endure mile after mile in long multi-stage races. They need both slow and fast-twitch muscles. But the very best sprinters (those who specialize in the last 100 meters of the race) must have explosive power, and therefore well-developed fast twitch muscles. You can see this directly in their body types. Sprinters are often "bulkier" than generalists, who tend to be lean and sinewy looking.

In the end, although training may or may not actually change the fiber type from slow to fast twitch (or vice versa) it’s clear that it does help you more fully realize the potential your muscles have for work (either intense bursts of power and speed, or long, grueling periods of activity).

Plastics Scare a Sign of Deeper Regulatory Problems

If you've been following health news recently you know that Health Canada (the Canadian health agency) is preparing to declare the chemical bisphenol-a, or BPA, toxic. This is the chemical used to create clear and virtually unbreakable polycarbonate, used in drinking bottles popularized by Nalgene but now used by many others manufacturers. BPA has been shown to disrupt the hormonal systems of animals. [Just today Nalgene announced it will stop using the plastic because of growing concern over BPA. Check out the New York Times article.]

A couple of years ago my wife and I made the shift to stainless steel drinking bottles, both for ourselves and for our kids. We use the brand Kleen Kanteen, which produces stainless steel bottles with a variety of interchangeable caps. My wife and I use the standard sports bottle cap while our younger kids use "sippy" caps. (I do have to admit that I still use standard plastic sport bottles -- the kind you can squeeze -- when I'm cycling, but I try not to let the water sit for long.)

If you use bottles made of hard polycarbonate plastics I'd recommend discarding them and looking at other alternatives. Also, if you haven't done so already, you'd be wise to get rid of insulated coffee/tea cups and mugs that have plastic liners. Look for all-steel varieties. Even though they might not contain BPA, all plastics leach some amount of petrochemicals. Also, I prefer stainless steel rather than aluminum since aluminum is often sealed with dangerous chemicals. Uncoated aluminum also has problems, as it breaks down over time.(Click here for an interesting article regarding research on aluminum drinking vessels.)

What I find most troubling, however, is the pattern of denial on the part of our own governmental agencies (the FDA, USDA and EPA, particularly) in the face of growing concerns about products or practices that might adversely impact industry. Two examples immediately come to mind. Several years ago Health Canada made an announcement about the dangers of Bovine Growth Hormon (rBGH) in milk. While rBGH has been banned in Europe and Canada for several years now, the FDA, Environmental Protection Agency and Department of Agriculture continue to license the drug, and, as the result of industry pressure, rGBH milk (just like many genetically engineered foods) are NOT required to carry identifying labels.

The second example involves the use of Polytetraflouethylene (PFTE) and Perfluorooctanoic acid (PFOA), chemicals used to create Teflon for non-stick cookware as well as stain resistant fabrics. After years of concerns, DuPont, the chief developer of these chemicals, agreed to a settlement with the EPA, admitting that it neglected to report health safety information about PFOA for 20 years.

As a result of our own agencies' foot dragging and industry coddling I would suggest you pay more attention to the announcements by Health Canada and other international health agencies. Why not err on the side of caution, particularly since there are clear alternatives?

Season-Starting California Tour

I just returned from a short but sweet 3-day bike trip in California. I'm a big proponent of inaugurating your "season" with a big event of some kind. Each year I plan a spring bike trip with my brother, Jeremy, who lives in Mountain View. It's one of the few times each year I get to see him, and it provides much time on the bike (and at cheap hotels) to catch up.

[Photo: A break along the Big Sur Coast before our big climb. From left: Don, Paul, Fred (me), and Jeremy]

Several years ago, when cycling began to take over my life, I convinced Jeremy to buy a road bike. Fortunately I had some help on the campaign from Jeremy's co-worker and eventual cycling partner, Don. Since then, Jeremy, Don and I (accompanied at times by others) have taken a mini-tour each spring. Each tour is structured essentially the same way. I fly in around noon on day one and we do a short 30-40 mile tune-up ride that afternoon. Days 2 and 3 are harder, with 60-75 miles and more climbing. It's been a great way to start the biking season. To date we've toured Sonoma (CA), Scottsdate/Sedona/Flagstaff (AZ) and now Monterey/Carmel/Big Sur/King City (CA).

This year we were joined by Don's friend Paul, who served as our lead tour guide. Paul rides the route we took a few times each year with his son. In addition to his expert guiding skills Paul is a great conversationalist. I know all three of us would agree we hope Paul can join us for any and all future tours.

Here are a few photos Paul took during the trip (thanks Paul!). I'll update this post soon with a map and additional information about our route.

The Big Sur Coast looking north, toward the Bixby Bridge. The Tour of California crossed this bridge a few weeks earlier.

Enjoying a delicious breakfast at Deetjen's. Try the oatmeal!

A view of one of California's famous 21 missions, San Antonio de Padua, near Jolon, CA.

Another nice coastal view, compliments of Paul (a fine photographer).

Column 1: Buying a New Bike

In April I began a monthly Shifting Gears column in the Minneapolis Downtown and Southwest Journals, with a focus on biking in the metro area. This blog will provide an opportunity to share additional information that couldn't be included in the print edition.

My first column focused on "Buying a New Bike." Here are a few additional points I didn't have space to include in the print story:

• I wasn't able to include much information about other styles of bikes beyond the broad, and nebulous categories "road, mountain and hybrid." This meant I had to overlook, for instance, the venerable class of recumbents, whose proponents are both numerous and passionate. Likewise, I dissed BMX and stunt bikes, which have become very popular again, and not just among young people.
  
• Within the road bike category there are also far more subspecies than simply touring and racing. Time trial bikes have risen in popularity not just among time trial specialists but triathletes (who seem to be reproducing like rabbits these days). Track bikes are worthy of mention, since track racing is making a resurgence both in terms of participation and as a spectator sport. I hope to make my first trip to the Velodrome this season and maybe even enter a beginner's race.
• Perhaps most egregious is the catchall category of hybrid. This label has simply come to mean not road and not mountain. That leaves a lot left over. Putting cyclocross bikes in the same camp as cruisers and comfort bikes, for instance, would be sacrilege to many of the guys I ride with on weekends.

One other recommendation I have for those looking for a new bike had to be cut from the story. I know there will be many dissenters to this opinion, but I'd recommend sticking with a major bike maker if this is your first bike purchase in a while. By that I mean, look at models from Trek, Cannondale, Specialized, Giant, Bianchi, etc. They tend to have better warranties (though they also have better lawyers) and if you have a problem it's more likely your shop has another one just like it. Once you fall in love all over again with cycling you can make your next purchase a high-end, custom-built carbon fiber beauty made by hand by some guy in his one-room shop in California (or a tiny village in Italy).

There are many more points I could have made in this short piece but these will have to suffice for now. The next installment in the Shifting Gears column is focused on tips for would-be bike commuters. It should be out in early May, just in time for Bike-to-Work Week (May 12-16).

Until then, happy riding!

The Problem with Energy Bars and Drinks

Recently I've noticed friends and co-workers snacking on energy bars (Clif Bars, Odwalla Bars, etc.) and other energy foods as well as drinking sports drinks like Gatorade and Powerade during the day. While arguably better than candy bars and soda (though not by much in some cases) there's a hidden danger to this kind of snacking. Even when they're watching the saturated fat, hydrogenated oils and cheap sweeteners (e.g., corn syrup), they may not realize that these foods and drinks are specifically designed to be "calorie dense" -- precisely what you don't want when you're sitting at a desk most of the day. Your typical energy bar has somewhere around 250 calories. Compare that to your average "granola" bar and you'll see that you're taking in roughly twice the calories.

Caloric density is the measure of calories per gram of a food. The purpose of energy bars and drinks, as their name should imply, is to supply extra energy before and during exercise. "Recovery" foods are designed to supply extra protein and carbs immediately after exercise. Neither are meant to be consumed as snacks, though you can be sure manufacturers won't go out of their way to prevent people from eating more than they should.

In simple terms, athletes should eat calorie dense foods just before and during exercise (during exercise only if the activity is expected to take more than 2 hours -- otherwise it's counter-productive to eat since it won't be metabolized quickly enough to help). After exercise you should immediately consume recovery foods (high protein and carbs) before returning to low caloric density foods.

What, you might ask, are low caloric density foods? Generally speaking, foods from the world of plants (fruits, vegetables, grains, etc.) have low caloric densities and foods from the animal world have high caloric densities. For instance, an apple has a caloric density of 0.59 (calories per gram). A carrot -- 0.44. Grains are often even lower in caloric density. Brown rice, for example, has a caloric density of just 1.2 calories per gram. Contrast this with pork chops (2.28) or rib roast (3.31) and you get the picture.

But there's another very important phenomenon to note. Caloric density rises nearly exponentially when foods become heavily processed. Take corn, for example. Fresh corn has a caloric density under 1 calorie per gram, but processed corn, in the form of corn bread rises above 4 and corn chips weigh in at a whopping 5.5.

And finally, looking at the caloric density of an energy bar reveals why they're problematic as snacks. Most bars, by my calculations, have a caloric density of 3.5 or higher. Compare this again to fruits, vegetables and whole grains and you quickly see why snacking on energy dense foods is not your best approach.

An important related topic I'll address is a future post is the glycemic index of foods. The glycemic index (or GI) ranks carbohydrates according to their affect on blood glucose levels. Foods lower on the GI cause a less pronounced and more gradual effect on blood sugar levels, while higher GI foods cause rapid spikes. As with calorie dense foods, there are times when high GI foods are called for, and I'll discuss that soon!

Not All Sweeteners Created Equal

Over the past couple of years particularly I've learned more about healthier kinds of sweeteners. Just like there are good and bad fats, proteins and carbohydrates, not all sweeteners are created equal. And just to be clear from the start, I'd recommend never using Equal (or Splenda, or any other chemically engineered sugar substitute). This post is decidedly NOT about sugar substitutes but rather about healthy, natural sweeteners. Not only are popular sugar substitutes linked to a variety of serious health concerns in lab animals (including various forms of cancer and memory loss) but they're thought now to be associated with obesity because they may actually cause users to crave "real" sweetness and sugary foods.

Natural sweeteners like honey, maple syrup, barley malt and (my favorites) agave and brown rice syrup, are unrefined or only nominally refined, helping them retain more nutritional value and, just as importantly, taking your body longer to metabolize (which helps you avoid blood sugar spikes and plunges). Overly refined sugars (like standard table sugar and corn syrups) are metabolized very quickly, and when your body has a sharp influx of calories it can't immediately use, it's stored as fat. Table sugar, which is made from sugar cane or sugar beets that have been chemically processed or refined, contain more than 99% sucrose, leaving almost no nutrients or fiber original to these plants. Even so called "raw" or turbinado sugar is more than 96% sucrose. By choosing less refined sugars -- and less refined carbohydrates, like whole wheat and grainy breads, for instance -- your body has time to break down and use the calories. I've also found that over time you develop a real craving for the fuller flavor of some of these sweeteners.

That said, not all of them are perfect substitutes for each kind of food or drink you typically want to sweeten. So, here are some of my thoughts on a few of the sweeteners I really like, and why they're better for you.

Honey
Honey is one of nature's true wonders. Natural honey is only nominally processed to remove beeswax, honeycomb and other natural solids. Look for honey produced locally, because when bees collect nectar from local flowers they can help provide some additional immune system benefits against local allergens. Honey has also been proven to be more effective for sore throats than supposedly medicinal cough syrups and drops. It dissolves well and can be used for baking, spreading or mixing into liquids. It tastes better to me in tea than in coffee, but if you're at the cafe and don't have a better alternative, a little honey and a little table sugar is better than all sugar. It's also great on hot or cold cereals.

Brown Rice Syrup
Speaking of cereal, my favorite additive by a longshot is brown rice syrup. If you're an athlete you've no doubt seen the ingredient in energy gels and bars. One property that makes it so remarkable is that it actually contains protein (the largest amount found in any sweetener) along with complex carbohydrates. This makes it excellent for quick acting but slower burning and longer lasting energy. It has a rich, nutty butterscotch flavor and is thick (like molasses). It's made by cooking brown rice for a very long time to extract its sugars. I'm not a baker but apparently it's excellent for baking. It's about half as sweet as equal portions of table sugar but very satisfying. It's not as effective in tea or coffee though it does dissolve in hot liquids. Try it on oatmeal or cold cereal and you won't go back to sugar.

Agave Nectar
This is a fantastically sweet liquid sweetener made from the nectar of wild agave plants (a plant in the succulent family, like cacti). It's slightly less viscous than honey, making it dissolve remarkably well in drinks (even cold ones) and it has a milder more neutral taste (especially the lighter grades) so it doesn't influence the flavor like many other sweeteners. It has a relatively low glycemic index due to its higher proportion of fructose and lower levels of glucose, which means it doesn't cause as large a spike in blood sugar levels. It also has a long shelf life and won't crystallize like honey will over time. It can be used in cooking or baking, and because it's about 40% sweeter than table sugar you don't need to use as much of it. If you drink coffee or tea with any regularity you'll definitely want to try this healthier (and sweeter!) alternative.

Stevia
Stevia (also known as sweetleaf or sugarleaf) is a fascinating sweetener. It's made from a perennial plant grown in South America (particularly Paraguay, Brazil and Argentina) where it's been used for hundreds of years. Remarkably, while it's approximately 30 to 300 times sweeter than sugar it has no calories. As such it's become is attractive as a natural sweetener to diabetics. It's sweetening effect doesn't seem as "satisfying" (at least to me) across all uses as some other sweeteners. It's best application, in my opinion, is in teas. If you drink tea with sugar or honey you should try Stevia since you could drink it all day with no calories. It comes in both powder and liquid form, both which work quite well, though the liquid form should be refigerated. At home, a small bottle of liquid Stevia in the fridge is indespensible. At work the powder form may be more convenient. It's most easily found in health food stores and co-ops since until recently it could be sold only as a "dietary supplement" (there's not enough space in this post to explain the interesting history and politics regarding why). When you look for it you may be surprised by how "expensive" it seems. The price tag, however, is very deceiving since you need literally 1-2 drops per cup of tea or a small fraction of a teaspoon.

---

There are a number of other natural sweeteners that provide healthier alternatives to table sugar, corn sweeteners or chemically dubious sugar substitutes, but these are my top four. Hopefully you'll find an alternative here you like, or, like me, you'll use them all in different circumstances.

Other sweeteners to consider: Barley malt, date sugar.

Simple Seven-Point Nutrition Plan

A few years ago I my brother asked me how I had succeeded in losing all the weight (and more) I had put on following a serious sports injury, so I created a document for him summarizing the basic elements of my "nutrition plan." I've since shared with several other friends and acquaintances, most of whom have had some success with it. I call it a nutrition plan and NOT a diet because it's more of a philosophy or approach to eating. I based it on a number of books and articles I'd read during my recovery. The primary source was Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating, by Walter C. Willett, M.D., which I highly recommend. Of course, the other half of the caloric equation is the "fitness plan" (more on that later) since weight management is all about calories in versus calories out. Enjoy! - FJM

1. Cut out saturated fat!

Always read nutritional labeling and try to pick items that are very low in saturated fat (and absolutely zero trans fats). To do this you'll need to cut way back on dairy products (little to no butter, cream, ice cream, whipped cream, and very little cheese). Make sure to drink skim milk. To make it more enjoyable I recommend mixing it half and half with soy or oat milk (I like Pacific brand). When choosing entrees for lunch try to select meals that have two or fewer grams of saturated fat.

2. Have a nutritious, low-fat breakfast and lunch!
This should be much easier to do during the week because you're more or less captive at work. You'll save a lot of money by not going out to eat, even if you buy relatively expensive nutritious food at the supermarket – you can buy a prepared entree at the supermarket for $3-4, while lunch just about anywhere will cost you at least $10. Breakfast at work: whole grain cereal, small amount of honey, skim/soy/oat milk. For lunch: Look for entrees that are low in saturated fat. There are some excellent Asian stir frys and I like Amy's brand burritos. Humous and pita is excellent. The hardest thing to do at work will be avoiding the donuts, bagels and other treats co-workers bring in. Try to politely decline. You can always sit with them if they're taking a social break and have a cup of tea or coffee (without cream, of course!).

3. Have healthy snacks accessible at all times!
If you don't stock up on healthy snacks, you'll eat junk when it's available at the office. Stock up on fruit (apples, bananas, grapefruit – I keep a grapefruit knife at work), dried fruit, low fat trail mix, and veggies. If you can buy several vegetables you like on the weekend, you can cut them up and keep a container at work. Take an hour and walk through Whole Foods or your local co-op looking for snacks that are low in saturated fat and reasonably low in calories. This can be a lot of fun and can get you excited about starting a new plan, since you'll get to try lots of new, healthy foods. Don't be afraid to spend a good chunk of money initially – it will save you a lot in the long run, since you'll eventually be eating less and eating out for lunch much less. Be careful, however, not to take this as a license to snack all day long. A few small snacks during the day will help level out your metabolism and can help you eat less during your meals.

4. Always eat a good portion of vegetables and/or fruit with dinner, and never serve yourself more of your entree before finishing them!
In fact, try to get in the habit of eating seconds of fruits or vegetables before you have more of any entree. Try to pause for a few minutes before serving yourself seconds to see if you really need more food. One thing you can try for the first few months is to have a large glass of water and a few nuts (almonds, cashews, or other high-protein nuts) just before your meal. The protein will give you a fuller feeling and help you eat less for dinner. Regarding entrees, I think you know that we gave up red meat a few years ago (for a variety of reasons we can discuss later, including nutrition, safety and environmental). I'd recommend lean meats, like chicken and turkey, as well as fish and vegetable protein (tofu, beans, lentils, etc.).

5. Limit food intake after dinner, and particularly just before bed!
To kick-start your new nutrition plan and to see results quickly, try hard to take in zero fat after dinner. That means no ice cream or rich desserts. In fact, for the first two months I ate very little if anything after dinner and went to bed hungry. After this initial period you can reintroduce a small snack one, or ideally two, hours before you go to bed, with little to no saturated fat. I'll often have a piece of toast and jam (whole wheat bread with canola oil butter and low-sugar jam). If you're going to have beer or wine try to have one drink and make it once every three or four days if you can. For the first couple of months I'd try to limit yourself to one or two drinks on the weekend and none during the week, if you can't imagine cutting it out entirely for this short period.

6. Avoid corn syrup like the plague!
I strongly recommend you swear off for good soda of any kind. It's terrible for your teeth, it's very high in calories, and it uses highly refined sugars that do nothing good for you. It's been aptly called “liquid candy” by nutritionists. Diet soda has Nutrasweet or Aspartame – nasty stuff that's proven harmful to lab animals and is associated with memory loss. You should also be very careful about the kinds of fruit juices you buy. Most of the offerings from major brands (Ocean Spray, Dole, etc.) are going to be loaded with corn syrup. Buy 100% juice whenever possible. It's considerably more expensive but very worth it. The other varieties are cheap because they use cheap ingredients and minimize the amount or real fruit juice in them. Also very important: Get in the habit of mixing your juice half and half with water. It will take only a short while to adjust to this (after some time, straight fruit juice will taste way too strong). Mixing it with sparkling mineral water makes it more enjoyable. Consider this: It's actually cheaper to buy relatively expensive mineral water and 100% juice and mix them half and half than to buy regular juice with corn syrup, and it's much better for you. If you can stomach paying the price, buy organic juice. Non-organic juices are bathed in pesticides. This is not so important for weight management but for general health.

7. After exercise, try to take in a large amount of protein and little to no fat!
I recommend skim milk with a healthy brand of whey protein powder. The flavored protein powder mixed with cold milk makes a nice shake, particularly if you blend it in a mixer with crushed ice. However, it's important to get a significant amount of protein (15-20 grams) within about 30 minutes of hard exercise. Otherwise your muscles shut down the protein intake process. Also, try if possible to go to bed without eating additional food if your exercise takes place in the evening. This is very helpful because your metabolism stays at a very high level after exercise (kind of like a car's cooling fan after a long trip!) and you burn calories at a much higher rate for several hours.

Why I Bike

I bike because it makes me feel good.
I bike because it’s good for my health.
I bike because it’s good for the earth.
I bike because it makes me feel more connected to my community.
I bike because it relieves stress.
I bike because it’s more efficient than walking.
I bike because it’s more efficient than riding in a train, truck, airplane, boat, automobile, or motorcycle (in calories expended per pound per mile).
I bike because bikes are not the leading killer of Americans 2 to 24 years old (cars are).
I bike because I can; because I’m fortunate enough to have my health and because biking will allow me to keep it.

Statistics quoted from Seven Wonders for a Cool Planet, by Eric Soernsen.