Wednesday, June 10, 2015

FODMAP Challenge Two (Glactants)

FODMAPS Challenge Two. (Glactants aka Beans and Soy) 

This is part of my FODMAP series. Check out these prior posts before reading this one.

The second FODMAP challenge that I decided to try was Glactants. These consist of ALL beans, and things made from beans such as SOY. In the past I had always assumed that I was lactose intolerant and had switched to soy milk. Well it was time to put all this to test. I was not a huge bean eater. I drank mostly soy milk and had beans in homemade Tacos, Chili and mostly Mexican food. 

When I started this challenge I was not worried a bit. I was pretty sure that it had nothing to do with my stomach issues. Boy was I wrong.... 

The first day I made some of my famous tacos. It is pretty much just ground meet, taco seasoning ( I was able to find a low fodmap one from Old El Paso) Then I added Pinto Beans to it. I started this challenge on a Friday night just in case I got sick. I felt a little bit of bloating, which is kinda normal even if you dont have IBS. I went to bed and when I woke up in the morning I still felt alright. 

On day two I had a bowl of cereal with soy milk, and for lunch I had left over tacos. This was going to be the ultimate challenge, as that amounted to 3 servings in a 24 hr period. Within an hour, I was sicker than a dog. EVERY IBS symptom that you can think of came back with a vengeance. I had not been sick at all since I had started this diet. I quickly realized that I malabosrbed Glactants and that they made me very very sick.  

After this challenge, I went back to a low FODMAP diet and felt much better in about 24-48 hrs. I was shocked and a little upset about it. I was glad that this was not my FAVORITE food group.. But still.. it was still one that I liked so I was not happy with the results. But the good thing was that now I would be able to control when I ate that food group and was a step closer in being able to control my symptoms. 

Stay turned for my next challenge 

Tell me, did you had any issues with Glactants? What did you try for your challenge? How many days did you try it for? Comment below to tell me all about it.

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If you're a cyclist, follow me on Strava to see where I've been riding.    

Tuesday, June 9, 2015

Inside the dinning room of an avid cyclist.

The other day I was having a conversation with my wife about the state of our living room and it kind of made me laugh. I was watching a nutrition video the other day, and the nutritionist was an avid cyclist as well and made a comment about her living room being full of bikes.

So I thought that I would show you what MY living room/dinning room looks like. It is true... we don't have a dinning room table because BIKES ARE MORE IMPORTANT OF COURSE.  ha ha

My Dining Room (Hey we still have room for a bar :)!!)

 There is actually another bike behind me...

Those cubes are full of bike stuff as well. :)

That is a sneak peek of my dinning room. I guess it is true. Seems like a lot of avid cyclists dinning/living rooms look like this. We don't have a house yet, otherwise im sure i would have taken over the garage. So as you can see, we don't have room for a dinning room table. Just bikes and training gear. 

Are you an avid rider? Does your living room or dinning room look this this? Now im interested to know.

I have taken a break from riding the past week. So if you are look at my STRAVA that is why. Im rehabbing my knee right now so i can get back to my training plan. 

Follow me on STRAVA to see where Ive been riding lately.

Friday, June 5, 2015

Group Ride With My Salt 2 Saint Crew (Coast busters)

Hey Guys,

Sorry I haven't posted in like FOREVER. I have been super busy studying for my real estate exam which is today.. (I'm super nervous). I have also been training a ton for my Salt to Saint ride. time is starting to get tight and I am about 15 weeks away from the ride.

I made my first training plan for an endurance ride which I will be posting shortly in another post. This training plain would prepare you for a metric century (62 mile) and give you PLENTY of time to do it. I have to admit.. If your busy like I am, this plan is a little time consuming, but it is doable.

Last Sunday I went on a group ride with my team. We did it on the Legacy Parkway bike trail which is awesome for endurance training as it is really flat and goes for about 60 miles each direction, so you can really modify it for wherever you are at in your training plan. We decided to do 30 miles total.

The Coast Buster Crew

I had rode this trail the weekend before and it was AWESOME. I got through it without any knee pain and felt great after.. Unfortunately, that was not the case with the group ride. Im back to having minor tendonitis in my left knee, which is not what I need right now... That is one thing that I would recommend if you are new to riding or have been struggling with an injury. RIDE AT YOUR LEVEL.. Even on a group ride. Yes of course you wanna push yourself a little harder, because who wants to get dropped on their group ride? I for sure didn't and now im going to have at least a two week set back. I had been riding my 30's at around 14mph average speed, and on my group ride it was at about 17mph which was enough to over stress my tendon.

How can you avoid this on a group ride? Well my advice would be to have a member on your team that is either a super good friend or spouse that will stay back with you if you get dropped. I am lucky enough to have my Wifey on my team so she has always been nice about staying back with me. However by the time I decided to get dropped... The damage had already been done. YOUR EGO will ALWAYS put you in the red. Lose the ego and listen to your body.. At the end of the day.. Who cares if you get dropped.. At least you wont be sidelined.

I have chosen to try out A.R.T. again with a different practitioner that is closer to my area. I will update my training roadblocks series to let you all know how that goes and if I feel that it is better. I have also been reading a new book about keeping tendonitis at bay forever and how to build yourself some powerhouse knees. I have purchased something called a Flex Board that I will be talking about and reviewing in the near future. Eventually, I will be able to share with you what really works and look forward to sharing my success story with you all and hope to help anyone else that is struggling with this alignment.

Let me know if you have ever had patellar tendonitis and what you have done to rid yourself of it.
Have you ever tried A.R.T?

Follow me on STRAVA to see where ive been riding lately.

Tuesday, May 19, 2015

Cache Valley Grand Fondo 2015

The Cache Gran Fondo is an annual Italian-style ride in Cache Valley in Northern Utah. The ride is not officially timed. The ride occurs on the 2nd Saturday of every July and riders can ride either on a 50-mile or 100-mile route. Proceeds from the ride go toward funding breast cancer screenings for women who live in Cache Valley. The 2015 Cache Gran Fondo is scheduled for Saturday, July 11, 2015.

Now let me just say, This is awesome. I love rides that donate money for a cause! What better cause than to help people get cancer screenings that cant afford it. This may just be an event that can save someones life. I have always wanted to ride this event. I have a lot of family and friends in Cache valley and its such beautiful scenery.

The 2015 Cache Gran Fondo will be a time-chipped ride for all UCA racers.  All racers will need to be ready to ride by 5:30 a.m. and non-UCA riders need to be ready to ride by 6:25 a.m. on Saturday, July 11, from Logan Regional Hospital's southwest parking lot located at 500 East, 1400 North, in Logan, Utah. Riders can choose from either a 50- or 100-mile course through Cache Valley. Both rides' finish line is located in downtown Logan.

Entry Fee's

  • $85, $115 with jersey  | 1/25/15 - 4/30/15
  • $95, $125 with jersey | 5/1/15 - 6/13/15
  • $100, $130 with jersey | 6/14/15 - 7/10/15
The jerseys look pretty cool this year. They even have a nice sleeveless cut for women that look really nice. They say that there still could be some changes to the jersey.

They are selling these at cost for $30 extra with reregistration (prices above). That is a killer deal. If you have ever bought a cycling jersey you know that is a steal.

Start Times 
6:25 a.m. | 100 mile course riders
6:35 a.m. | 50 miles course riders

Free Breakfast!!
Prior to the 2015 Cache Gran Fondo on Saturday morning, riders will be offered a complimentary breakfast from 5:15 to 6:30 a.m. at the start line. Come a bit early and get fueled up for the big ride, there will also be items you can take with you.

Riders are eligible to win many prizes. The 2015 grand prize is a $2500 ProForm® TDF Centennial bike, and the set of rider prizes is still being finalized but as an example, the 2014 prizes included a 2014 Raleigh Revenio 3.0, bike jerseys and kits and many different camping items from CampChef. Each rider will be given a race bib with a removable stub.

Those are some awesome prices. The good/bad thing about this ride is that it is early in the morning. I know.. Your saying.. how is that a good thing? Well since this ride is in the middle of July, its best to ride in the morning so you don't die from heat stroke.

Im not sure if im going to be able to attend this ride yet or not. Im getting ready to start a new job and im still saving for Salt to Saint. I hope that i can ride this event, but if i cant im for sure going to next year.

Are any of you riding the Cache Valley Grand Fondo? If you are, have you road it before? What do you do to train?

Follow me on STRAVA to see where Ive been riding and how my training is coming along.

Sunday, May 17, 2015

Sunday Ride With Surprise River Flood

Today I decided to go on a 20 mile ride since the sun came out. It has been raining heavily the past few days non stop. I was just about to hop on the trainer and then I seen the sun pop out.

I figured that I would take advandge of this and hit my favorite river trail in Ogden. This trail is only a mile from my house so its very convenient. It was so nice and had that fresh after the rain sent in the air. This trail is really nice as most of it is along the river and in wooded area's so you cant even tell that you are in the city.

Well, I got about 6 miles in and was coming down this little hill that drops in elevation a little bit as you go underneath a railroad bridge. As I was coming down the hill I seen that the river had overflown a little bit, but it just looked like it was maybe an inch to a foot deep, so i decided to ride through it.

I was quickly surprised, because in a matter of seconds the water was up to my knees and it slowed me down to a stop. I quickly tried to un-clip before I ate it. As I got off my bike I realized how bad the river had actually overflown. I pulled out my phone so i could get a quick clip of what I just rode threw. Check out the video and pics below.

Sorry about the footage being a little weird. I was recording at 90 degrees so I didn't drop my phone and forgot that youtube doesn't like that very much. I fixed it the best that I could.

Luckily, this didn't go on for to long and I was able to get back onto the trail. I was of course soaked and didn't want to ride with wet feet because I was planning on riding a 20 mile ride. I decided to call the wifey to see if she wanted to meet me down the trail and asked her if she would bring me some new socks lol. Im glad that I called her because she wanted to ride (I could tell that she was a little upset that I left without her anyways) But im kinda glad that I did because she is a little scarred of water and would not have liked to trek through the river like I did.

After I met up with the wifey we started to ride up our normal trail. About a mile in, I seen this litle nature park that I have always kinda wanted to check out. I asked the wifey if she wanted to check it out since we hadnt road as long as we usually do. She agreed and we happened to find a really cool fort that you can camp at. This was really awesome, you could rent a kayak on this little pond that they had and the camping prices were really cheap. We never even knew that this was here. This is so close to our house and is still in the city. Its the perfect place for a quick cheap camping trip. It was only 18 a night and was right by the river. We are going to go camping there soon take out mtn bikes. I was called Ft. Buenaventura.  Check it out if you're ever in the area even if it just for the day.

Here are a few of the pictures from our ride:

That was our Sunday Adventure. :) It was a fun and interesting ride.

Where have you rode lately?

Follow me on STRAVA to see where Ive been riding

Tuesday, May 12, 2015

Training Roadblocks Part III (ART)

This is the 3nd installment of my "Training Roadblocks Series". If you have not read my "Beginning My Cycling Journey" I would recommend you start there as this story will make more sense. You can find my "Training Road Blocks Part I Here" And my "Training Roadblocks Part II Here".

If your like me, you are probably wondering what A.R.T. is. No its not an Art Class :P. ART is an acronym for Active Release Technique (ART). ART is a soft tissue mobilization technique that treats damaged soft tissues, such as muscles, ligaments, tendons, fascia and nerves. The goal of ART is to restore mobility of the soft tissue, which eliminates pain.

Often times, the mobility of soft tissue becomes restricted when an acute trauma (sprain or tear) or cumulative trauma (tendonitis, bursitis or carpal tunnel syndrome) occurs. Muscles are made up of tiny filaments of tissue that run parallel to each other. This allows the muscle to move freely. When the muscle is injured from trauma, the filaments tear. The body reacts by repairing the damaged tissue with fibrotic tissue (dense scar tissue). The fibrotic tissue causes the muscle to become shorter and this decreases strength. The tension on tendons causes tendonitis and eventually, leads to compensatory motion, which causes pain.

ART is the one of the first therapies designed specifically to treat these soft tissue problems. Trained professionals, such as physical therapists, use ART in conjunction with biomechanical analysis and other manual therapy to study the movement problem. ART has a success rate of over 90 percent.

To find a ART Professional near you click this link. You can type in your area code and it will give you all the providers in your area.

You are probably asking if it works, or if it is just another "Snake Oil". That is a really good question. I searched out an ART provider and attended two sessions. Keep in mind that most insurance companies do not cover ART so you will pay around $50 out of pocket each time. You will usually need to go once a week until the issue resolves. That is $200 a month.. OUCH!!! So does it work?

I really wanted to think so.. I was really excited for my first session. My provider happened to also be a Chiropractor but helped athletes train for Iron Man's and was a cyclist as well so I figured this was my guy. He was a little further out of my area, but the guy that was closer to me was booked out a month and I really wanted to get a handle on this so I could get a good season of training in.

I showed up and was put on a back roller while I was waiting, which I have always loved. When I got back to PT office the Dr. made sure that I did not have any joint damage by moving my knee in different area's to see if it caused pain. I don't have any joint damage so I was fine. He quickly agreed that I in fact had Tendinitis and thought that it was probably from overuse. I had been told this a lot of the last year, but didn't feel like I had overused it. But I am known for always trying to push things to fast. I want to be the best now.. Not tomorrow.. LOL

He started off by warming up my muscles in my knee by rubbing them. He then grabbed these things that looked like butter knifes and used them to push deep into my muscle to "Make my tendon longer". The belief is that the tendon shortens with all the micro tears and needs to be lengthened back out to relieve the pain and repair your tendon for the long term. It hurt like hell.. kind of like a deep tissue massage.

I happen to like deep tissue massages so it was not too bothersome. As he was digging the ART tool into my knee he would turn my knee into different positions to get to different places. After doing that for about 10 mins he asked me if I had ever had acupuncture. I said no, and he said that I was about to.. I'm not a huge needle fan (who is) so I was a little concerned of that. He put about 4 needles in my knee and one sent a shock down my leg. He then tapped up my knee with some tape called "Rock Tape". This has been really popular lately since it gives you more mobility than a brace would.
After that he did some chiropractic techniques such as popping my hips and things like that.

The next day my knee felt a lot better. It felt like a lot of the pressure had been relieved. So I was ok with making another appointment. The next appointment was kinda strange. He didn't do any acupuncture, or really use those ART tools. He just kinda rubbed my knee and then popped my hips, and tapped my knee. Fastest $50 I have spent. After that appointment I was not to stoked so I decided that I didn't have the money to waste on this.

Conclusion.. I think that Physical Therapy works far better than anything that I have ever tried. And the good thing about it... Its free.. Most of what you would learn from a PT is online from other PT's. That is what has kept my knee feeling strong. I think that I will try the ART provider that is closer to me once I have more money to do so. I kinda think that going to a Chiropractor may have been my issue. The guy that is closer to me is a Physical therapist. I don't feel like my ART provider stayed true to the techniques. So I hope that I am able to change my perception of this with a different provider.

Build your miles slowly and don't over do it or you will get sidelined. Make sure that you are just not putting in riding time. You need to be stretching and doing strength training to keep those muscles ready to put in those heavy climbs and long miles. You need to take care of the whole package. If you do that and put in time to those area's, you will grain strength that will be able endure what you want to do.

Tell me, Have you ever tried ART? What was your experience like?

Follow me on STRAVA to see where I've been riding


Friday, April 17, 2015

Salt to Saint Series Part I- Starting a Cycling Team/Club

Have you ever started a cycling team or club before? If you have... then you know all to well the amount of work that goes into being a Team Captain; And if you're like me, it sometimes feels like the work goes unnoticed.

This is the first time that I have started a cycling team. I am the captain of a team called "Coast Busters". We are going to ride a relay called "Salt to Saint" in September. It is a 423 mile relay that starts in Salt Lake City and ends in St. George. I have always kind of been a natural leader. I'm good at planning and keeping events organized. I guess that is where my OCD does me some good.. This is also where my OCD does me wrong as well... Go Figure..

 My team consists of some very talented riders and few of them are pure athletes. I would even go so far as to call them Machines. However.. They are also some of the most unresponsive people that I have ever had the privilege of working with, which as you could imagine makes planning very difficult. Lets take a look at some of the things that you will need to account for.

  • Picking your team
  • Picking a team name
  • Deciding if you want a sponsor
  • Deciding if you want custom jerseys made
  • Finding out what your teams strengths and weakness are. Since this is a 24hr straight race, seeing who is a night owl and who is the early riser will be of benefit.
  • Calculating your teams average speed
  • Assigning Race Legs
  • Making sure your team understands the rules of the race
  • Collecting Registration Fee's (every Captains favorite im sure)
  • Setting up team meetings to discuss support and vehicle options
  • Coming up with training plans for inexperienced riders or have expectations for seasoned riders
I'm sure that I am leaving things off that list, as the list seems to never end.. (LOL).. We will start off with that and add to it if needed in the future. That is pretty much the order that I did it in as well. Lets talk about each one in a little more detail, so those of you that are crazy enough to lead a team will have an idea on what I did.

So the first thing that I did was recruit my team. I was lucky and found a lot of my team at work as we learned that we all shared an interest of riding. I was looking for 8 riders and sent out an email to each of them in January (9 months before the race) to see if they were interested. After they had all stated that they were, I could now start working on the other aspects, such as team name, sponsors etc.. I sent a pretty detailed message stating what fee's were going to be incurred to make sure that my team was on board as a lot of races are $100 just for the entry alone.

In this email I asked for pretty much everything that I needed. I told them all the facts, included the course atlas, race bible and then asked them some questions, such as their strengths and weaknesses (Are they are climber, endurance rider, sprinter etc.) as well as what time of day they preferred, if they wanted to be sponsored, custom jerseys, rent an RV or Van, Team Name ideas, personal email addresses since I only had their work ones... Well this backfired on me quite a bit. What I received back was "Im in!", "Here is my email address", and "Im so excited". NONE of the questions that I had asked were answered by ANYONE... So I was back to square one.. Planning a race with little to go on. I could easily plan the race if it were just my wife and I. But I wanted to make sure that everyone would enjoy this race equally and have input.

That is when I came up with a genius idea.. Learn from make mistakes and do this first. If you have gmail.. you can create something called a "Google Form". What this does is makes a survey for you. I just typed in my questions and came up with multiple choice answers for them to choose from and made the questions that I really needed answered mandatory questions. You can then email everyone that form. The results of this was so much better. Here are the questions that I used.

  • What should our team name be?
  • What do we want to do for jerseys?
  • Should we try for sponsors?
  • What is your skill level
  • Preferred Riding Times?
  • Are you going to be able to have your money turned in by April 30th?
  • What is your average speed on a 20 mile ride with rolling hills?
  • Any Concerns?
You could of course cater it to whatever you needed to have answered. It puts the responses in a spreadsheet for your reference.

Now that that is out of the way, its time to get everyone registered. Most races make the Captain pay up front, and then the Captain has to collect the fee's from the team. So expect that if you are the captain. Im lucky and have a credit card limit that allowed me to front the money. Now all I have to worry about is collecting. (I sent out an email saying I would be breaking ribs since I need their legs ;) )

Now that I had most of my answers in, it was time to calculate the data and pick and share the results. This allowed me to move to my next step which was designing a team jersey.

Stay tuned for the rest of my Salt to Saint Series. It will be a long series detailing how to set up your team, training and eventually, the race itself.

Follow me on Bloglovin or Google+ for updates.

Are you a cyclist? Follow me on STRAVA to see where ive been riding. :)