1. Ride with the wind
2. Select flat route or downhill
3. Ride with a group (suck a wheel)
4. Make your bike aero
5. Make yourself smaller
6. Improve fitness hiit, attack a climb
7. Fuel/nutrition
8. Pacing
9. Less braking
Showing posts with label nutrition. Show all posts
Showing posts with label nutrition. Show all posts
Friday, August 9, 2024
Monday, November 2, 2015
Our feeding station and nourishment on bike ride to San Felipe Zambales
Wheels of Happiness
Rizal Philippines
November 1, 2015
Food stop in San Fernando
These are some details on where and what we ate on the way to San Felipe Zambales and on the way back.
October 30 2015
1. Early breakfast at RapSa in Angono, Rizal. I had lugaw 5 am +
2. In Marilao just before SM, we had pan de sal, water and Pansit Canton 8:30
3. In San Fernando intersection - water, water and more water 1030 am
4. In Dinalupihan, Bataan 12:30
5. At Olongapo City, 7-11 and Mercury
6. Plaza of San Marcelino - pineapple juice and some candies
7. Dinner rice, sinigang na isda and fried fresh fish at the house of Kuya George of Jeffrey
October 31 2015
We bought some fish at the landing of fishing boats near the beach. We bought 2 kgs of tuna (yellow fin) and two kgs of pusit.
1. Gerry prepared the two tuna for kinilaw.for breakfast
2. The head was made part of sinigang, and the squid were made into adobo for lunch
3. We had dinner at the house of Ate Violy near the sea. Then we had videoke and slept for a while near the beach
Rizal Philippines
November 1, 2015
These are some details on where and what we ate on the way to San Felipe Zambales and on the way back.
October 30 2015
1. Early breakfast at RapSa in Angono, Rizal. I had lugaw 5 am +
2. In Marilao just before SM, we had pan de sal, water and Pansit Canton 8:30
3. In San Fernando intersection - water, water and more water 1030 am
4. In Dinalupihan, Bataan 12:30
5. At Olongapo City, 7-11 and Mercury
6. Plaza of San Marcelino - pineapple juice and some candies
7. Dinner rice, sinigang na isda and fried fresh fish at the house of Kuya George of Jeffrey
October 31 2015
We bought some fish at the landing of fishing boats near the beach. We bought 2 kgs of tuna (yellow fin) and two kgs of pusit.
1. Gerry prepared the two tuna for kinilaw.for breakfast
2. The head was made part of sinigang, and the squid were made into adobo for lunch
3. We had dinner at the house of Ate Violy near the sea. Then we had videoke and slept for a while near the beach
Friday, February 13, 2015
How to ride faster and stronger?!
Wheels of Happiness
Angono, Rizal Philippines | February 13, 2015
It is Friday the 13th but I biked to Tanay and on the way back I biked through the Cardona bypass. I had to struggle but that is the way to be prepared for Baguio ride.
So the question is how I a senior can get fit and strong to join the very young kapadyaks (Halimaws if you may) at the their blinding rides.
So I always remember the admonition of Joel - keep close to the leaders and ride harder. Do Hard Interval Training.
Dr. Arnie Baker
I read Arnie Baker MD in his book Smart Cycling and here are his advice, which I try to stick to:
1. Equipment:
1. Lighten your bike especially the power train: wheels, tubes, chain, chain ring, cogs, pedals, shoes. If you can lower the weight of your bike from 23 lbs to below 20 then you can see changes in the way you bike
2. Clean your bike - remove grime in the pedal, cogs, derailleur, brakes, changer. It could get very dirty;
3. Oil lubricate your moving parts; STI, cables, cogs, pulleys, axle, bearings, BB. A noisy unlubricated bike can cost you minutes or a being dropped
Beyond these, everything else depends on the engine - YOU.
Angono, Rizal Philippines | February 13, 2015
It is Friday the 13th but I biked to Tanay and on the way back I biked through the Cardona bypass. I had to struggle but that is the way to be prepared for Baguio ride.
So the question is how I a senior can get fit and strong to join the very young kapadyaks (Halimaws if you may) at the their blinding rides.
So I always remember the admonition of Joel - keep close to the leaders and ride harder. Do Hard Interval Training.
Dr. Arnie Baker
I read Arnie Baker MD in his book Smart Cycling and here are his advice, which I try to stick to:
1. Equipment:
1. Lighten your bike especially the power train: wheels, tubes, chain, chain ring, cogs, pedals, shoes. If you can lower the weight of your bike from 23 lbs to below 20 then you can see changes in the way you bike
2. Clean your bike - remove grime in the pedal, cogs, derailleur, brakes, changer. It could get very dirty;
3. Oil lubricate your moving parts; STI, cables, cogs, pulleys, axle, bearings, BB. A noisy unlubricated bike can cost you minutes or a being dropped
Beyond these, everything else depends on the engine - YOU.
Sunday, March 25, 2012
Foods To Counteract BPH or Enlarged Prostate
Bike and Save the Earth
I rode early today and saw most of the Recyclists at Simples Lugawan at 7. I was no 2. The younger Mariposa (son of Netoy) was ahead of everybody. There will be a ride to Real on April 8 to 9; with overnight stay at Baywatch; damage would be at PHP and our group, group I will be in charge. Helping me will be Edgar (7days) Master Edwin, and Nanding (driving) Others with us are Secx, Engr. June.
Luis will email the details shortly for posting at blog
The conversation shifted to affliction of prostate (BHP) and could not answer much on the nutrition.
More on nutrition vs prostate enlargement......
ED Corner Post of Best Diet for Enlarged Prostate
I rode early today and saw most of the Recyclists at Simples Lugawan at 7. I was no 2. The younger Mariposa (son of Netoy) was ahead of everybody. There will be a ride to Real on April 8 to 9; with overnight stay at Baywatch; damage would be at PHP and our group, group I will be in charge. Helping me will be Edgar (7days) Master Edwin, and Nanding (driving) Others with us are Secx, Engr. June.
Luis will email the details shortly for posting at blog
The conversation shifted to affliction of prostate (BHP) and could not answer much on the nutrition.
More on nutrition vs prostate enlargement......
ED Corner Post of Best Diet for Enlarged Prostate
Saturday, September 10, 2011
Do Vitamins Make You a Strong and Fast Rider?
Have bike, we will help save the earth...
As we were descending Tagaytay (Emilio Aguinaldo Highway) or was it Palapala, Neto asked me whether Vitamins make you a fast and strong rider? Maybe, if you deficient in vitamins, then you must ingest the right amount to correct your body functions. But beyond that, recalling Chris Carmichael in his book, Ultimate Ride, it is the combination of many things in the area of nutrition that makes you strong: fat, carbohydrates, minerals, protein that fuels your ride. Then there are other things like motivation (visualization, goal setting) and of course, your training.
Going back to nutrition, do food supplements make you strong like amino acid etc and other things in capsule form etc. He said for amino acids, it is better to take good portion of steak or chicken meat. It is cheaper.
So Neto and other fellow riders, be properly guided. Try to see the book of Chris Carmichael. He was the coach of 7 times Tour de France champ Lance Armstrong.
As we were descending Tagaytay (Emilio Aguinaldo Highway) or was it Palapala, Neto asked me whether Vitamins make you a fast and strong rider? Maybe, if you deficient in vitamins, then you must ingest the right amount to correct your body functions. But beyond that, recalling Chris Carmichael in his book, Ultimate Ride, it is the combination of many things in the area of nutrition that makes you strong: fat, carbohydrates, minerals, protein that fuels your ride. Then there are other things like motivation (visualization, goal setting) and of course, your training.
Going back to nutrition, do food supplements make you strong like amino acid etc and other things in capsule form etc. He said for amino acids, it is better to take good portion of steak or chicken meat. It is cheaper.
So Neto and other fellow riders, be properly guided. Try to see the book of Chris Carmichael. He was the coach of 7 times Tour de France champ Lance Armstrong.
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