Archive for Tip of the Day

Tip of the Day – Wear ID

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This tip sounds pretty basic but you would be surprised at the number of people that I know, and ride with, that do not wear ID when they ride. Not only does this provide your basic identification but more importantly it will include other important information such as allergy or other possible life-saving medical information. It can also prevent delays in treatment if you are hospitalized.

In my book this is one of those better safe than sorry things…

Love, live, and ride.

dean

Tip of the Day – Get Your Mind Right

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Saw a tweet the other day and thought it was awesome:

Your fitness is 100% mental.  Your body won’t go where your mind doesn’t push it.  Get you mind RIGHT!

That is what it is all about!

Love, live, and ride.

Dean

Tip of the Day – Duct Tape is my Friend

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Bicycle tires are made to withstand a lot of torture and rarely do you have a problem, other than a flat tire.  But every once in a while you unavoidably ride over something and cut your tire.  At this point you have four logical choices:

  1. Change or repair the tube, see article here, ride on, and hope for the best.
  2. Call your wife and have her pick you up; this is embarrassing for a seasoned cyclist.
  3.  Finish the walk home after trying #1 above.
  4. Use duct tape on the inside of the tire to temporarily fix the slice, change your tube, and ride on.
For me #4 is the correct answer here; I keep about a four-inch piece of duct tape with me.  I have also heard of people using a $1 bill or the wrapper from an energy bar.  I still like the duct tape option the best , through, and suggest you throw some in your saddle bag right now so you don’t forget.
Love, ride, and live.

Tip of the Day – Drink Chocolate Milk

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Chocolate milk is a great post-workout recovery drink.

There it is.  Sweet and simple, just like chocolate milk!

Here is a good article if you want to read all the details.

Tip of the Day – Hack Life

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Maybe I am dating myself here but does anyone remember the show MacGyver?  He could do just about anything with just about anything. There is a site called www.lifehacker.com that I would classify as a virtual MacGyver.  Check it out; it is one of my favorites.

Love, live, and ride.

 

Tip of the Day – It Burns

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After a long uphill climb make sure you don’t go down the other side without pedaling.  As you climb the hill, lactic acid will build up in your muscles and can contribute to muscle soreness. By pedaling lightly while coasting downhill you can help remove the lactic acid.

Love, ride, and live.

Tip of the Day – Drink Pickle Juice

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Yes, you read that right, drink pickle juice.  I have read several articles lately that state pickle juice is key to elimination of cramps during strenuous activity in hot weather.

Pickle juice is a natural source of sodium and other electrolytes which helps replace sodium losses from sweat and even helps retain water in the body therefore eliminating cramping.

There is even a company called Pickle Juice Sport that sells it by the bottle like any other sports drink.

I think it is worth a try this summer since I do have a history of cramping up.  I’ll let you know if it works.

Love, live, and ride.

Tip of the Day – Have a Shake on Me

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Protein shakes are obviously a great source of protein but can also be a great mid-morning snack or even as a meal replacement in a pinch.

Here are a couple of great recipes:

Chocolate Coffee Shake
Mix 2 scoops of Milk Chocolate Protein
1 cup of skim milk
5 ice cubes
1 cup of water
1 spoonful of instant coffee!

Meal Replacement Shake
1 cup dry measure oatmeal, cooked in water and cooled
2 scoops vanilla protein
3 dashes cinnamon
1/8 c sugar free maple syrup
1 tbsp flaxseed oil or natural peanut butter
1.5 cups water or low-fat milk

Enjoy!

Love, live, and ride.

 

Tip of the Day – Food Journal

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I have read and been told by several people that one of the best ways to eat better is to log everything you eat for a week.  This practice gives you a better idea of what you are eating when and will help you to better understand exactly how much you are eating.  Once you see the list I can almost guarantee you will start eating somewhat better in a hurry.

More details here.

Dean

Tip of the Day – Drink Water, Lose Weight

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Study shows that drinking 2-8 oz. glasses of water before meals can help in weight loss.  See the full story here.

Also, if you need a snack during the day try celery or carrots.  The only down side here is that they are not as quiet as eating a donut but will sure help you get up that hill faster.

Tip of the Day – Lower Your Gear

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cadence, tip of the dayAs an add-on to my post from January 11th,  here is another reason to get in the habit of pedaling at a faster cadence (80-85 rpm):

Low cadence can increase the pressure on your knees and lead to injuries such as biker’s knee. Shift to lower gears and faster revolutions to get more exercise with less stress on your knees.

Love, live, and ride.

Dean

Tip of the Day – Pedal Faster

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Recently studies have found that cyclists are usually more efficient on both hills and flat terrain when they pedal quickly (at about 80-85 rpm) rather than at slower cadence. It turns out that one also tends to burn more fat at a higher cadence.  Something to work on before the season starts for us northerners!!

See why here.

Love, ride, and live.

Tip of the Day – Work Out Before Breakfast

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Working Out Before Breakfast Is Better for Weight Loss

Breakfast is still the most important meal of the day but studies find that working out before breakfast, rather than after, is more beneficial for weight loss.

Find the full story here.

Love, live, and ride.

Tip of the Day: Pack Your Scabs

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Like most riders I make sure that I pack an extra tube and CO2 cartridges just in case I get a flat tire.

As an extra precaution I also carry a pack of Slime Scabs.  Although these are not a perfect long-term fix they certainly do work in a pinch.   You can pick them up for under $5 at your local retail store.

Love, live, and ride.

Dean

Tip of the Day: Tie a Knot in a Pinch

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If you ever find yourself in a situation where you flat out and do not have a spare tube or repair kit do the following:

Cut the tube at the hole, tie a knot in both ends and reinstall it. It will get you home although the ride will be a little bumpier…

Love, live, and ride.

Dean

Tip of the Day – Stay Away From Fast Food

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Everyone knows that fast food is terrible for you!  For one week, starting today, try to avoid eating  ANY fast food.

If you feel like  a burger and fries for dinner take a trip to the store and get yourself some lean ground beef, or preferably ground turkey, and some spuds and have it at.  While you’re at it, pick up a tomato and some lettuce too.  You will be amazed at how much better it is for you nutritionally.

Love, live, and ride.

Dean

 

Tip of the Day – Ride With Your Kids

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Today I got out for a ride with my wife and 8 year old and it was fun, fun, fun…

Don’t forget to take to time to enjoy the bike with your family.

Love, live, and ride.

Dean

 

Tip of the Day – Don’t Stop Blinking

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Be Seen

When out riding it is a good idea to have blinking lights on your bike to make sure that you are seen. Obviously they work for early morning or evening riding but I would suggest always you always have them turned on.

They can be purchased for a nominal cost and last forever.

Love, live, and ride.

Dean

Tip of the Day – Start Your Spring Training Regimen Today!

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Today in Wisconsin is was sunny and 75 degrees so I decided to get out for a ride.

Have you began your Spring training regimen yet?

I found a great article on Spring training here.

Love, live, and ride.

Dean

 

Tip of the Day – “Start With Why”

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Start With Why

This is one of my all-time favorite videos, and books, by Simon Sinek.

The video, which is a excerpt of the book, focuses on how great leaders inspire others.  The concepts of WHY can be applied to anything whether it be parenthood, your career, or cycling.

The concept is simple yet really made me think about how I approach life.

Check it out!!

Love, live, and ride.

Dean

Tip of the Day – ID Yourself, Now

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In a previous tip I suggested that everyone wear ID when they ride.

Now that riding season is upon us in Wisconsin I finally ordered my Road ID.

If you are not wearing ID I suggest you order one now!  As a matter of fact if you use the following coupon number you can save yourself a buck on your purchase. Coupon Number: ThanksDean13111215.

This coupon is good for the first 20 orders in the next 30 days.

Love, live, and ride.

Dean

Tip of the Day – Check Your Progress

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If you remember in a much earlier post I talked about setting a date.

I am just checking in to see if you are on track to make your goal?  There is about two months until my ride and I am committed to being ready!!

Love, live, and ride.

Dean

Tip of the Day – Get Up Early

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If you are like me and you have a hard time finding time to get your workout in, I suggest you get your butt out of bed and get to it!

I try to get up relatively early every day whether I really need to or not.  I actually have a hard time “sleeping in”.  Better yet,  I usually get up at the same time every single day which allows me to keep my daily routine pretty consistent.

Love, live, and ride.

Dean

 

Tip of the Day – Steam Your Veggies

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In staying with the theme of steam, following yesterday’s post, I thought I would share a quick tip on steaming your veggies!

Besides eating them raw, steaming vegetables is the best ways to prepare them, according to health experts. It’s not enough to just eat them; you should also cook them properly to take advantage of their nutritional value.  Here are some benefits of steaming your veggies:

  • Lock in Nutrients
  • Lock in Flavor
  • Easier to Digest
  • Fat Free

Spinach, broccoli, asparagus, carrots, cauliflower, and other green leafy vegetables are ideal for steaming.  Steam away!

Love, live, and ride.

Dean

 

 

 

Tip of the Day – Steam Your Stress Away!

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I used to belong to a health club and always enjoyed going in the steam room to relax after a good workout.

I had often wondered if there were actually any health benefits of using a steam room so today I decided to do a little research.

Here is what I turned up as benefits of using a steam room:

  • Soothes mind & body to relieve stress & relax muscles
  • Increases body metabolism
  • Deep cleanses the skin
  • Helps eliminate toxins from body
  • Boosts immune system
  • Relieves discomforts of asthma, allergies and arthritis
  • Relaxes muscles
  • Relieves coughing
  • Loosens secretions and stimulates discharge of mucous from the throat and lungs
You can find the full article here.
Love, live, and ride.
Dean