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FITNESS (special cycling series)
Your First Race
congratulations you have made it!
First and foremost I want to congratulate TEAM STEVIVA they braved the elements of blazing sun and blistering heat for the 100 mile Tour de Cure bike race! We are so proud of them!
TEAM STEVIVA- Ann Wendland |
Jennifer Woods | Jonathan Hall
Congratulations! You've made it!
Now the time has come for you to enter your first 'real' road race (the ones with your friends really don't count!). So now what?
Here are a few considerations to help you prepare for your exciting cycling debut.
There are three main kinds of road races. These include a basic road race, time trial, and a criterium.
In a road race, a mass of cyclers line up at the starting line and complete a few loops around a course. For a beginner race, it's usually thirty to fifty miles.
During a time trail race, each cyclist rides the same course separately against the clock.
Lastly, a criterium is on a course less than a mile long and for a beginning racer, its run is about thirty or forty minutes long. You won't know how many laps you have done until it is posted on the lap board closer to the end of the race. Then you will know if you need to pedal faster or can cruise through to the finish line.
A time trial is a better place to start because you can experience the race without having to deal with a huge pack of cyclists. More often than not though, a road race will be on the menu.
After choosing your race, you will need to make sure your bike is in shape. It wouldn't hurt to take it to the bike shop for a once over. You'll want the tires and gears checked for sure. One of the most frustrating things is a flat! Make sure your bike has been checked from head to toe.
Make sure you arrive early and head straight to register. It's kind of like the 'After Hours Clinic.' If you are there early, you get it out of the way. If you arrive on time, you've got a long wait ahead of you. Make sure you've got a racing license, as most races require one. You will get a number to pin to your jersey. Do it now or you might forget! Don't laugh because I've done it.
Now it's time to get warmed up. Timing here is crucial as you don't want to do it too early and then get cold. On the flip side you don't want to miss warming up and race cold. For me, I usually do some jumping jacks, go for a light jog, and then do some serious stretching. I start this routing about thirty minutes before race time and I make sure I am back at the starting line, stretching and jogging in place, 15 minutes before the start of the race. You do not want to miss the start because you are in 'Timbuktu' warming up!
Make sure you have lots of liquid in you and that you use the restroom just prior to the race.
As for strategy, it's best to stay in the top half of the pack. If there are lots of corners you'll have to slow down and speed up more often in the back of the pack.
The goal with your first race is to make it through intact. Talk with the more experienced riders and learn from them. Then practice, practice, practice! With every race, you will gain experience, confidence, and improve your cycling skills. Isn't that what it's all about?
Don't have a bike? Register to win a Trek and get $10 to use in the Steviva Store: http://www.steviva.com/news/trek-bike-sweepstakes/
This information and other information on this site is intended for general reference purposes only and is not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional. No information on this site should be used to diagnose, treat, cure or prevent any medical condition.
What To Do About Your Weight
5 tips to slim down
We are on the go now more than ever, however how come that doesn't kick our metabolism to melt away fat? Many have heard of the hormone cortisol, and think of belly fat . Cortisol is also known to trigger our “fight or flight” response, so it is constantly being secreted with the pressures that many are under with the Western lifestyle we live. This creates changes in blood sugar regulation which can be a “catch 22” effect with spikes and drops that leave you reaching for the mid-afternoon coffee or candy.
There is a discrepancy between access to information and the practicality of its' application. Some think that with the prevalence of the internet, social media etc we are on information overload , yet how come this knowledge isn't giving us the power to create change? Perhaps it is too much time at the computer, low energy from a low functioning thyroid, not enough time to cook healthy meals, or a long to do list, etc? We all have our excuses! If we don't have our health however, what do we have?
These 5 tips are easy to do, easy not to do , just as most things are in life that can either lead you to your success or lack of. What you first need to do is identify a goal, get an accountability log and a partner to help stay focused on your goal! Gandhi said, “We must be the change we wish to see in the world!”
Start the day off right! Your body had just come off of several hours, ideally around 8, being in a fasting state, it has needed to use up your stores of glucose, and now you need to refuel. Protein will keep your blood sugar stable and avoid the spikes and dips. Aim for 15-20g (0.8g per kg of weight per day) depending on your needs, per meal.
Drink water! Half your body weight in ounces is ideal and more if in hot weather or exercising if you are loosing water via sweat. (Refer back to my hydration article) Sometimes people mistake dehydration for hunger, so getting enough water could decrease your caloric intake.
Be active! Your body needs to move, to function optimally. Bodies in motion tend to stay in motion. If you haven't been exercising and your health is somewhat compromised you may want to check with your doctor first. Doing a little every day makes it easy and light, for example before a shower, work up a little sweat first with a series of push ups, sit ups, leg lifts, triceps dips, and other at home moves.
Eat the rainbow! Ideally our plate should be half covered with fruits and vegetables. At your next meal, look at the plate (and hopefully it is not too large), and one side should be bright red, orange, yellow, green, blue, indigo, violet. Recall that we should be eating 5-9 servings per day for optimal nutritional protection. Why do you need this protection? Well, let's look at the number one killer in this country, heart disease , largely a diet and lifestyle issue. The former “food pyramid” is on its way out, and the plate method is in. Find out more at www.choosemyplate.gov .
Consult a professional! Often you've tried other things, perhaps they worked for a while and you reach a plateau. Getting blood work with a Naturopathic doctor to can identify road blocks to your goals. You may have a hormonal imbalance with cortisol or sex hormones, hypothyroidism, or be boarder-line diabetic. Another reason you have excess weight may not be physical, it can be an emotional and possibly be offering you protection in same way. Going to a doctor or counselor can be like having a detective get to the bottom of your problem.
On this journey, take moments to celebrate those small victories. Congratulate yourself, like you would a child, for a job well done! Remember, the “journey of 1000 miles starts with one step,” from Lao-Tzu. Wishing you the best as you take this 5 simple steps towards a slimmer you!
The Slight Edge by Jeff Olson
In Good Health & Beauty,
Dr. Alisha Moadab, N.D.
Soleil Medical Spa
Dr. Alisha N.D.
Successful People Make Decisions
It's your life. You decide what you're going to do with it. If you don't run your own life, someone else will. You're in control of your life to the degree that you make decisions.
To control the outcome of anything, you control the action at the point of decision making. If you let others make decisions for you, you give up control. When you control the decisions, you control the actions.
Take charge of your life, so there is no longer a need to ask permission of others. When you ask permission, you're giving someone "veto" power over your life.
Only you are responsible for your life. Take control and start making those decisions.
Copyright 2011 www.yourdailymotivation.com
Speak Kindly to Yourself
“What is this self inside us, this silent observer, Severe and speechless critic, who can terrorize us, And urge us on to futile activity, And in the end, judge us still more severely, For the errors into which his own reproaches drove us?”
-- T. S. Eliot
How do you talk to yourself?
Would you talk that way to anyone else?
Our thoughts create our reality.
How do you typically think about yourself?
Do you berate yourself for being stupid, sloppy, forgetful or insensitive?
Do you watch yourself with interest, respect and compassion?
Stay alert to your self-talk and let go of judgments that don’t serve you.
"Self-acceptance is my refusal to be in an adversarial relationship to myself."
-- Nathaniel Branden
Baked Blueberry and Peach Oatmeal
Total Servings 10 cups
Serving Size 1 cup
Carbs Per Serving: 26.4 g
Prep Time:<20 minutes
Skill Level: Easy
This recipe is pretty high in the carbs but, the fibers off-set it quite a bit. This is a great all natural breakfast recipe that will sustain you for hour yet, will not result in a sugar high or come down. I have it before my bike ride and so should you.
3 cups old-fashioned oats
1 teaspoon molasses
1/4 cup Fructevia, Steviva Blend or a dash of Stevia
2 teaspoons baking powder
1/2 teaspoon salt
2 egg whites
1-1/4 cups milk
2 teaspoons coconut oil (you can substitute butter, margarine or oil of choice)
1 teaspoon vanilla extract
15 ounces fresh peaches chopped
1 cup fresh blueberries
1/3 cup chopped walnuts
Additional milk, optional
In a large bowl, combine the oats, molasses, Fructevia, Steviva Blend or Stevia, baking powder and salt.
Whisk the egg whites, egg, milk, oil and vanilla; add to dry ingredients and stir until blended.
Let stand for 5 minutes. Stir in peaches and blueberries.
Transfer to an 11-in. x 7-in. greased baking dish.
Sprinkle with walnuts. Bake, uncovered, at 350° for 35-40 minutes or until top is lightly browned and a thermometer reads 160°.
Serve with additional milk if desired.
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