Category: Training, Nutrition & Safety Awareness

For some reason I eat a different smoothie after strength training/weightlifting then I do following endurance training. This is my post strength-training piña colada smoothie. It consists of 8 ounces of pineapple juice, 4 ounces of coconut milk, one banana, handful of ice, a scoop of protein powder, a few tablespoons of flaxseed/wheat germ (I combine them together in advance) and of course several scoops of flaked unsweetened coconut. Mix it using the “milk shake” mode with this blender, otherwise the texture of the ice and coconut gets pulverized.

For endurance training, I usually consume a strawberry/banana/orange smoothie with a handdul of greens stuffed in it. I like this piña colada better, but I just don’t get enough greens, so I feel guilty making the piña colada every time.

A recent editorial in Bicycling Magazine reminded me of some tips for climbing.

They suggest to first scoot back on your saddle, which I already do, but they also suggested to drop your heel as your foot rotates across the top of the pedal. On mild terrain (3-5% grades) I also try to lift with my foot too, but on steeper terrain, I generally just mash.

Speaking of mashing, my friend, Kenneth, as shown on a Super 600 route in Utah (600 km in 50 hours or less…375 miles with 32,000 feet of climbing) did not use clipless pedals, but rather sandals with platform pedals. He said that he likes to move his foot forward on the pedal, so his arch is right over the pedal and then mash, or just push down hard on hill climbs. There is wisdom to that because sprinters like to have their cleats mounted forward, but long distance guys, like me, have them shoved all the way back. I have even heard of some German bike fitters that put the cleats almost underneath the arch of the foot. Now I see why — on a recent hill interval workout, I wanted to pull my foot back so my arch was right over the spindle of my pedal.

Additionally, while doing steep climbs, don’t be afraid to stand up as it helps straighten out the leg and knees for additional comfort.

I also do several strength training exercises (usually twice a week throughout the year) including planks and the so-called Roman chair to strengthen my lower back,  usually with a 12 to 15 pound weight in my hands.

Since 2007, when I started cycling, I have been training pretty diligently. Frequently, when riding with others my same age (or older than I), I get dropped. Earlier this summer, while getting some blood tests for a bladder infection/prostate problem, it showed my iron (Ferritin) was low. It was at 32, whereas normal is 22-275. For about eight weeks, I was taking one tablet a day (Nature Made 65 mg), along with 500 mg of vitamin C at night, before going to bed. That was ineffective, perhaps because I also snacked shortly beforehand (iron supplements are best taken on an empty stomach). So I starting take a liquid supplement called Floradix. I took 20 mg, three times daily. After eight weeks of that, it brought my levels up to 103. One medical professional suggested that for males, it should ideally be even higher, at 130.

After supplementation, my average speeds on the bike have also increased slightly. Also, I don’t feel compelled to always take afternoon naps (easy to do when you are self-employed with a house and office next to each other). If you are feeling like your endurance is suffering, it might be this problem. The $64,000 question is why does this happen? I have a read a few reports online, but nothing is conclusive as to why endurance athletes suffer with poor iron. Some speculate that runners have low iron, due to the pounding their body takes, but for cyclists?

Diagnosis

The Mayo Clinic says [my additions]:

To diagnose iron deficiency anemia, your doctor may run tests to look for:

• Red blood cell size and color. With iron deficiency anemia, red blood cells are smaller and paler in color than normal.
• Hematocrit. This is the percentage of your blood volume made up by red blood cells. Normal levels are generally between 34.9 and 44.5 percent for adult women and 38.8 to 50 percent for adult men. These values may change depending on your age.
• Hemoglobin. [A protein found in blood that aids in the transportation of oxygen to various tissues.] Lower than normal hemoglobin levels indicate anemia. The normal hemoglobin range is generally defined as 13.5 to 17.5 grams (g) of hemoglobin per deciliter (dL) of blood for men and 12.0 to 15.5 g/dL for women. The normal ranges for children vary depending on the child’s age and sex.
• Ferritin. This protein helps store iron in your body, and a low level of ferritin usually indicates a low level of stored iron.

If your bloodwork indicates iron deficiency anemia, your doctor may order additional tests to identify an underlying cause, such as:

• Endoscopy. Doctors often check for bleeding from a hiatal hernia [a problem of mine, which may or may not be bleeding], an ulcer or the stomach with the aid of endoscopy. In this procedure, a thin, lighted tube equipped with a video camera is passed down your throat to your stomach. This allows your doctor to view the tube that runs from your mouth to your stomach (esophagus) and your stomach to look for sources of bleeding.
  (For much of 2017 I was on a cardiaolgist-prescribed daily Asprin (325 mg). Sometimes I took it on an empty stomach [opps!] which contributed to a bleeding ulcer which apparently was the underlying cause of my anemia. Consequently I went from 325 mg a day to 81 mg and took it with food. Time will tell how this pans out.)
• Colonoscopy. To rule out lower intestinal sources of bleeding, your doctor may recommend a procedure called a colonoscopy. A thin, flexible tube equipped with a video camera is inserted into the rectum and guided to your colon. You’re usually sedated during this test. A colonoscopy allows your doctor to view inside some or all of your colon and rectum to look for internal bleeding.
• Ultrasound. Women may also have a pelvic ultrasound to look for the cause of excess menstrual bleeding, such as uterine fibroids.

These articles on the Training Peaks site are most helpful: Iron and the Endurance Athlete (best) or Iron Deficiency, Anemia and Endurance Athletes. The first link states (published in 2009, italics added):

If iron is the reason for the low hemoglobin (which is most often) then you have iron deficiency anemia [IDA].  However, if you have a low ferritin, but your hemoglobin is still normal, you only have iron deficiency [ID]. The difference is important as anemia is certainly more severe, but research clearly shows that having iron deficiency without anemia can lead to fatigue, lower productivity, and ultimately could lead to reduced endurance. In athletes, Iron Deficiency Anemia can lead to dramatic and measurable decrease in athletic performance, work capacity, reduced VO2max—and this effect is reversed when iron supplements are taken. The article goes on to say… If you are going to get your iron checked, remember to ask your doctor to check the ferritin along with your hemoglobin. There are a couple of problems with ferritin—first, it goes up, falsely, when you are under stress (i.e. sick, asthma, surgery, injury, infection, etc…), so make sure you are relatively healthy when you get it checked. Second, there is no “agreed” upon definition for a “low-ferritin” in endurance athletes…essentially, a good bet is if ferritin is less than 30-35  ng/mL then Iron Deficiency treatment needs to be discussed and if it’s between 35-60 ng/mL  increasing iron in your diet is a prudent step.

Also see this article on Active.com. WebMD does mention (in passing) that a cause of iron deficiency is those doing endurance training. This article, as found on LiveStrong site, talks about both B-12 and iron.

From this seemingly credible source (Sports Med Today):

An athlete with low ferritin and iron levels, and normal hemoglobin and hematocrit, is considered to have ID [iron deficiency), but not IDA [iron deficiency anemia]. If the athlete also has low hemoglobin and hematocrit levels, then he or she has IDA. For athletes with IDA, the evidence is clear that a daily oral iron supplement is beneficial in improving athletic performance. However, there is controversy about whether iron supplementation in athletes with ID alone is helpful.  The decision to start iron supplementation in ID should be shared between the athlete, physician, and potentially, a dietician. Iron supplementation without knowing iron levels is not recommended.

The Iron Disorders Institute says:

Other nutrients, however, such as vitamins C and B12, folate or zinc can facilitate sufficient non-heme iron absorption. Consuming certain foods and medications can interfere with the absorption of iron. These include dairy products, coffee, tea, chocolate, eggs, and fiber…Men are rarely iron deficient; but when they are, it is generally due to blood loss from the digestive tract (sometimes indicating disease), diseases that affect iron absorption, and in some cases, alcohol abuse. Except for those who are strict vegetarians, men rarely have dietary iron deficiency.

This 2013 article, as found on The First Endurance site, says quite simply “More hemoglobin = More oxygen delivery.” It says hemoglobin is “…the protein used by red blood cells to deliver oxygen and remove carbon dioxide from and athlete’s exercising muscles.” This article suggests tests which include a complete blood count (CBC) with differential, and an iron panel which includes: serum iron, total iron binding capacity (TIBC), iron saturation, and Ferritin.  They suggest “Living and training at altitude should stimulate red blood cell production to the high end of the normal range…in the above example the low % saturation and the normal TIBC tell us that this athlete’s body has the capacity to deal more iron.” With me, since I train at altitude (6000 feet), if my hematocrit and Ferritin levels are on the low end of the so-called “normal” range, that means they are actually well below the recommended value. (This is consistent with advice from the HealthLine.com which says “If you live at a high altitude, your hematocrit levels tend to be higher due to reduced amounts of oxygen in the air.”).

Causes of Low Iron

• Inadequate diet
• Strenuous endurance training, which can increase iron loss through sweat, gastrointestinal bleeding, and decrease iron absorption ¹
• Frequent use of aspirin or non-steroidal anti-inflammatory medications, causing increased GI blood loss ¹
• Running! Foot strikes (in runners/triathletes) can develop broken red blood cells called hemolysis¹
• Training at higher altitudes ¹
• Slow, chronic blood loss within the body — such as from a peptic ulcer, a hiatal hernia, a colon polyp or colorectal cancer — can cause iron deficiency anemia. Gastrointestinal bleeding can result from regular use of some over-the-counter pain relievers, especially aspirin. ²
• An inability to absorb iron. Iron from food is absorbed into your bloodstream in your small intestine. An intestinal disorder, such as celiac disease, which affects your intestine’s ability to absorb nutrients from digested food, can lead to iron deficiency anemia. If part of your small intestine has been bypassed or removed surgically, that may affect your ability to absorb iron and other nutrients.  ²
• Vegetarians. People who don’t eat meat may have a greater risk of iron deficiency anemia if they don’t eat other iron-rich foods.
• Healthline.com states that low hematocrit levels may be because of  “deficiencies in nutrients such as iron, folate, or vitamin B-12.”

1 = Ironman.com

2 = Mayo Clinic

A more recent CTS article, released in late 2017 says:

“ID [Iron Deficiency Anemia] is alarmingly prevalent in endurance athletes, with nearly 60% of all female athletes and 4 to 50% (Hinton, 2014) of all male athletes experiencing some form of iron deficiency in any given year.”

The classic 2002 book Serious Cycling, by Edmund R. Burke (p. 135): “Iron stores can be reduced in several ways. Periods of heavy sweating, for example, can decrease iron stores. Cyclists who sweat two to three liters per day may double their loss or iron…Cyclists who are vegetarians should be conscious of their iron consumption and make an extra effort to eat plenty of whole grains, nuts dried fruits, and other iron-rich foods…Female cyclists also need to be concerned with iron loss. Women lose an additional 15 to 45 mg each time they menstruate and stool.” He also suggests to eat foods rich in vitamin C and avoid drinking coffee at meals as it reduces iron absorption by up to 40%.

How Much Supplemental Dosage?

Unlike some supplements, like Vitamin C or D, too much can be harmful or even fatal. Consequently, a series of blood tests or “labs” are recommended first, i.e. complete blood count (CBC), which normally includes hemoglobin and hematocrit and then a separate draw for Ferritin. Iron supplements, if taken with some foods, like calcium or dairy, are not as effective. Most sources say it is best taken on an empty stomach, spread throughout the day. However I found that taking iron supplements with acidic additives like Vitamin C or an orange accelerated my ulcer, which in turn caused internal bleeding and made my condition worse!

In 2015, when I was first diagnosed with low iron, I started using liquid “Floradix Liquid Iron & Vitamin Formula,” a product developed in Germany. I took it in doses of 60 ml Floradix daily (20 ml liquid 3x day, or 60 mg of iron). I found it to be cheaper at Vitacost.com or ukhealthsupplies.com, instead of Amazon. The Floradix help-line person said that it can take two months to bring your iron up when taking the max. amount, which is 60 ml a day. She said that a 300 mg of regular iron pills (Ferrous Sulfate) only contains about 65 ml of Elemental Iron, whereas their product is full strength. Floradix is available in tablet form and takes longer to absorb but are just as good. The tablets are much cheaper. Too much iron can make one constipated.

In 2017 I visited with a DO “Sports & Orthopedic Medicine” physician and he suggested that for an endurance athlete like me, Ferritin should be the key indicator. It should be in the range of 250 to 350. Please note that in 2015 & 2016 the normal range was 22–275, but in 2017 it was adjusted upward to 37–400.

RaceReady Coaching suggests the following (2015): “The normal limits for the general population ARE NOT the same as the normal limits for athletes. Athletes should have a ferritin above 30 and the lower level of Hgb [hemoglobin] is 15.7 for males and 14.0 for females.
Here is where things can get tricky. You can have a completely normal hemoglobin and hematocrit, but, if your ferritin (i.e. the amount of iron stores in the body) is low, you may have symptoms of malaise and a decline in performance. A high TIBC is also indicative of low iron, because there is “room” for more iron to bind. Each of these parameters tells its own story which is why it is important to look at all factors rather than just a few.^”

This site (NYU) suggests: “a single ferrous sulfate 325mg tablet contains 60mg of elemental iron, so thrice daily dosing provides 180mg of elemental iron per day, well within the recommended daily range of 150-200mg for iron-deficient patients.”

This Triathlon site suggest the following:

How to Supplement Iron. An iron supplement should be paired with a significant source of organic vitamin C (non-synthetic). Organic vitamin C greatly enhances iron absorption. The key is that it must be “organic”. Synthetic vitamin C, such as that found in supplements does not have nearly the iron absorption enhancement effect as organic. Iron should not be taken with dairy products, anti-acids or within 1 1/2 to 2 hours of drinking coffee or soda (this includes diet soda).

The ideal method for supplementing iron is to take it with a fruit smoothie. Vitamin C and protein containing lactoferrin increase absorption of the iron. Interestingly, dairy products, specifically cow’s milk have been shown to decrease iron absorption, while whey protein supplements containing lactoferrin increase absorption. The following recipe tastes delicious:

1 banana

1 scoop vanilla whey protein

1 cup frozen mixed berries

1 cup frozen strawberries

Coconut milk
(optional: 1 tbsp peanut butter or 1/3 cup rolled oats)

While supplementing iron, you should also supplement zinc, as iron supplementation decreases zinc absorption rates.

WikiPedia says: “Since iron stores in the body are generally depleted, and there is a limit to what the body can process (about 2–6 mg/kg of body mass per day; i.e. for a 100 kg/220 lb man this is equal to a maximum dose of 200–600 mg/per day) without iron poisoning, this is a chronic therapy which may take 3–6 months.”

Livestrong suggests

The Centers for Disease Control and Prevention recommends that adults with iron deficiency anemia who are not pregnant take one 300 milligram tablet of ferrous sulfate, containing 50 to 60 milligrams of elemental iron, twice per day for three months. Elemental iron is the iron in the supplement that is readily available for absorption.

This site (not as credible as others) suggests, for runners in particular, that a minimum dosage of 120-200 mg of iron daily, after getting a Ferritin test. (They also endorse the cheap, but good NatureMade Iron supplements which are available through Costco).

Livestrong.com says maybe you need B-12 instead or in addition to iron… “Given the body requires vitamin B-12 to produce red blood cells, a deficiency in vitamin B-12 can directly lead to a deficiency in iron. In this way, the onset of anemia could be the result of a B-12 deficiency rather than an iron deficiency, although the relationship is indirect. This could result to confusion between the two, although they are completely different.”

This tri site discusses hemoglobin levels and suggests B-12 and other supplements: “As an endurance athlete, your dietary requirements of certain micronutrients are increased. Regarding oxygen delivery to the muscles, iron, folate, vitamins B9 and B12, vitamin C, copper, and vitamin A are critical to optimizing hemoglobin levels.”

First Endurance suggests a rather radical method to bring up one’s hematocrit levels and states (italics added): “The point here is that it takes years to improve total body iron stores with oral supplements, and may not even be possible at all.  The body has a difficult time absorbing enough iron to keep up with the depletion caused by high volumes of intense exercise. Intravenous (IV) therapy [of iron] is required to make any real, meaningful change.”  When finished with this 5-weeks series of infusions, you will be good to go for many years to come.
This is consistent with Wikipedia which says: “Additionally, pseudoanemia can be observed in athletes with adequate haemoglobin due to an increase in blood plasma in athletes that dilutes their haemoglobin concentration, making it appear as if they are anemic when they actually have an adequate amount of total haemoglobin.”

Read this post about when to take iron and about what foods inhibit the absorption of iron. “In most cases, the best time to take iron supplements is about one hour before or two hours after meals. Iron supplements are best taken with water on an empty stomach [along with Vit. C and/or a citrus drink].”

This credible source, i.e. CTS, written by ultrarunner coach Corrine Malcolm, says the following (Nov. 2017):

• When hepcidin levels increase [inflammation caused by exercise], iron absorption decreases. Hepcidin levels peak 3-6 hours after exercise, which means taking an iron supplement on an empty stomach, or consuming an iron-rich meal immediately after a workout, is not likely the best plan. If you are a morning exerciser, focus on iron after lunch or before dinner. If you exercise in the afternoon, focus on taking your iron when you wake up.
• Take your iron supplement every other day. Research suggests you’ll see a rise in your hepcidin levels for up to 24 hours after ingesting an iron supplement. The thought is that spacing your supplement intake to every other day increases your potential for iron absorption.

This technical report (from UpToDate) also says “However, the best way to administer oral iron is an area of active study, with increasing evidence suggesting that alternate-day dosing (taking the iron every other day rather than every day) may result in better iron absorption than daily dosing.”

This page deals primarily with ointments and medicated powders as we deals with our “undercarriage” while cycling. For saddle issues, visit this page.

Ointments for Use Prior To or During a Ride

During May of 2011, I  had a small cyst or boil near my sit bone. It was a week before I was going to do the Grand Canyon 600K. A doc looked at it and thought I needed an anti-fungal cream (I think he was just guessing), which I started to apply per his recommendation. I used that cream instead of my chamois lube on that ride and didn’t add anything more until the half-way point. Big mistake. The cream was too runny and didn’t stay put. I got some major sores and had to use two pair of shorts to get through to the end. It got me thinking that perhaps the chamois creams I use are not anti-fungal and I need to change.

There are many creams out there, aside from the common U.S. selection which is Chamois BUTT’r. Thy include Assos Cream, 2 Toms, DZ Nuts from Dave Zabriskie (U.S. pro racer), Hammer, Okole Stuff, Sportique (European company) etc. Many claim to be natural with little or no “petro” or oil-based products.
But yet according to Andy Pruitt’s Complete Medical Guide for Cyclists, he says (p. 90) “Petroleum-based lubricants have more staying power, especially in wet conditions. I recommend petroleum-based products that contain antibiotics.” Another interested fact is that most marathon open water swimmers use lanolin as a body grease (i.e. those swimming the English Channel and the like). Some of them mix lanolin with petroleum jelly, which is sometimes referred to as channel grease. According to the book Open Water Swimming (p. 65) it says  Lanolin “is a thick, greasy, sticky substance that appears white on the skin and stays on much longer than petroleum jelly.”
Bag Balm would be considered oil based. Chamois BUTT’r is primarily water based, although it has a little bit of lanolin oil (the main ingredient in Lantiseptic) and mineral oil. In 2012 I got a very long e-mail from them regarding this matter. Basically they said their product is designed for the average Joe, who cycles maybe three to five hours. Their product will not stain or rot clothing and is easy to wash out. Here it what they said about anti-fungal and antibacterial properties…
“We do not make antibacterial or antifungal claims, as it is our understanding that the FDA does not allow those claims to be made by “cosmetic” products…We don’t advertise our products to be “antibacterial or antifungal” (claims made by medications), but you can say they have antibacterial and antifungal ingredients.”

Here is an informative article (with photos) referred to me by a cycling customer who practices orthopedic sports medicine. He said regarding folliculitis or inflammation of hair follicles: “Ointments are usually petroleum based, non-water soluble, like Vaseline and Bag Balm. They last longer while riding, may plug hair follicles and predispose people to folliculitis (infected hair follicles and saddle sores). To treat follicultis you need to use a non-petroleum, water soluble cream. Abraded and irritated skin predisposes one to infections including boil and abscess formation. So I learned that Neosporin cream worked better than Neosporin ointment to heal and stay healed from saddle irritation. I apply the cream 2X a day to the affected areas if there is any skin irritation.  Ointment based topicals to use between rides for skin irritation may last longer and lube the skin better, but they do not deal with the underlying problem of bacterial growth within the plugged  the hair follicles.”
Despite his statement about not using petro-based creams, the above-mentioned cyclist uses Okole Stuff for longer rides because it is not very water soluble and lasts long.

As a general rule I apply my chamois cream on both my chamois and my skin before the ride. Apply not only to your private parts, but also to your sit bones — anywhere where there might be pressure from the saddle or chafing caused by the repetitious movement of your legs. Sometimes I wonder if what matters most is not what is in the creme, but that the viscosity is thick enough to stay put.

In summary, after several seasons of testing various types of creams I have settled onto two products: Lantiseptic Skin Protectant (not Lantiseptic Skin Cream, which has less lanolin and is not as thick) or Okole Stuff, which I sell on my site eoGEAR. The Lantispetic product is designed for treating folks in care centers for incontinence and diaper dermatitis. The Okole Stuff is designed for athletes and is the thickest anti-chafe specific ointment I could find. It comes in a jar, not a tube. It contains lanolin, aloe vera oil, tea tree oil, all of which not only lubricate, but also prevent infections (they claim). With Lantiseptic, since it is SO STICKY, I now carry disposable vinyl gloves, which I use when applying, which helps in clean up.

Dealing with Saddle Sores During a Ride

For use during a ride, I sometimes pack a stick of Body Glide Chamois Glide as it rolls on like deodorant and is quick and easy to apply while in a c-store restroom. Other times I will pack a small container of Okole Stuff in my saddlebag for touch up during long rides.

Let me quote Susan Otcenas (owner of the huge women’s site Team Estrogen, which is now offline, & long distance cyclist) from an email on a cycling forum in 2014 [square brackets are my comments]:

1. Stop at a grocery store or drug store.
2. Head directly to the first aid section of the store. Purchase something with a numbing agent in it. [Anything with 20%  Benzocaine.] Some options include Vagisil (5% benzocaine. Vagisil is marketed as a women’s anti-itch product, but let’s face it: if it’s delicate enough for a woman’s genitalia, it’s certainly going to be safe enough on your butt, male OR female. Vagisil has a creamy consistency that will go on easily and wash off your hands quickly.), Preparation H (Pramoxine HCI 1%. Also has glycerin & petroleum jelly, which are a little greasy, but will “protect and lubricate” the affected area.), Orajel (yeah, it’s for toothaches, but it has 20% benzocaine, which will numb that spot right up. And if it’s safe to ingest by mouth, it can’t be too harmful on your @ss, now can it?).
3. Head to the restroom. Grab two wads of paper towels. Saturate one with water, and leave the other dry. Use the wet wad to thoroughly wipe down the affected areas. Sweat is full of salts that irritate open/chafed skin, so clean the entire area. Pat dry with the dry wad. Now carefully apply whatever you purchased in step 2. Take the time to do it right, covering whatever tender spots you have. Pull up your shorts completely and firmly seat the chamois against your skin. Droopy/loose shorts are just asking for trouble/chafing.
4. Go ride your bike.  🙂  The numbing agents seem to wear off after 30 minutes or so but by then, maybe something else will hurt more…
5. Re-apply at controls [aid stations] or as necessary.
6. Post-ride, consider using something to help you heal faster. Desitin is surprisingly effective. It’s gentle on the skin (it’s diaper rash cream, after all), and it’s designed to reduce inflammation and irritation. After a really rough ride, you many find you need a weekend off to fully heal.
7. For the NEXT ride, consider taking extra care to lube that spot well, with something like Lantiseptic. Once chafed, certain spots seem to be more prone in the future.

Treatment of Problems After a Ride

I think I have had more saddle sores than flat tires. I have tried many post-ride solutions, but let me share my techniques.

• If you have open sores, particularly ones that are oozing, I would first (after showering) consider covering the whole area with a topical antiseptic/antimicrobial cleanser like Hibiclens or Betadine Solution. Let it dry and then apply Neosporin Cream. Get the pain relief kind if possible. Since it is hard to apply a bandage to your tush (as I experienced flying back from a DNFed 1200K in Seattle due to saddle sores…), apply a medicated powder over the ointment, so the ointment doesn’t stick to your underclothing. I recommend Anti Monkey Butt (as sold on my site eoGEAR), because it contains Calamine. Ammens Medicated Powder is similar and also does the job.
• After some seven years of riding, in 2015 I had my first “under-the-skin bacterial infection” saddle sore. This was different that the topical chafing or open sore problems I experienced before. It started with some tiny welts, like acne, eventually developing a bump under the skin. This happened shortly after swapping out saddles. Perhaps I had the post too tall, causing chafing. Or maybe my interacted with the mink oil which I slather on my leather saddles. I went ahead on a 1000K the following week, but on the last day of this long brevet, in order to finish, I had to consume a ton of ibuprofen and wear two pair of shorts due to the pain. I could feel a big lump near my left sit bone. Afterwards, despite not riding for several days after this event, it didn’t disappear. After seeing my family doctor, he indicated that I had an abscess or pocket of pus and prescribed some antibiotics, along with the use of a warm compress. It eventually went away after about seven to nine days, and I was able to finally get back on the bike. Lately, during the course of my regular training rides, if I discover those strawberry, zit-like welts, I immediately apply acne medication such as Clean & Clear Perso-Gel 10 or Clearasil two to three times a day. These products contain 10% Benzoyl Peroxide, which “works by reducing the amount of acne-causing bacteria and by causing the skin to dry and peel.” I also apply a light coating of Anti Monkey Butt powder (or another medicated powder) so the ointment doesn’t transfer into the fabric of my underwear. Another possibility is the use of Betadine Solution (commonly used as an antiseptic prior to surgery), which also dries out the skin and kills bacteria on the surface. I also apply a heating pad to that area two to three times daily as that helps bring to the surface any pus or other “gunk.” The following warning comes with those acne products: “Because excessive drying of the skin may occur, start with one application daily, then gradually increase to two or three times daily if needed… If bothersome dryness or peeling occurs, reduce application.”The problem is that if one has redness or soreness caused by chafing or pressure of the saddle, then the typical solution is to apply an moisturizer or ointment (i.e. Bag Balm, Desitin, zinc oixide etc.) to reduce friction, but it can be problematic, as moisture invites bacteria which causes acne or abscess! Consequently, one needs to determine which is the greater problem, superficial skin irritation or bacterial infection, both of which require opposite treatments.
• If you do not have open sores, but “only” redness or soreness caused by chafing or pressure, then I generally put on a thin layer of Bag Balm, or the more sticky Lantiseptic CaldaZinc Ointment, which contains a lot of zinc oxide, and some lanolin & beeswax too (it is designed for diaper rash, chafing & relieves itching). Top that off with some a medicated powder so it doesn’t stick to your underwear. Re-apply a few times a day as needed. Other cyclists have recommended Preparation H or any hemorrhoidal ointment cream with 10-20% Benzocaine — I keep them in my arsenal of creams, and finally used one (in 2017) while in the midst of a 1000K when I was having slight soreness with a newish saddle. Cetaphil is a nice medicated soap/lotion that you also might consider.
  On multi-day rides, like a 1000K or 1200K brevet, I usually use the above treatment “just to be sure,” right before going to sleep. Keeping the area slightly moist with an ointment enables the skin to repair itself, so you can start out the next day with a better chance of being comfortable (although ironically, as I said in the prior paragraph, too much moisture become a breeding ground for infections!).

Introduction

Last March I read this article about fasted workouts and thought it made sense. I tried it a few times, but no consistently. Then more recently, in 2016, I have been hearing about intermittent fasting, which ties into those attempting to implement Ketosis into their nutrition regimen. Ketosis is different than than the so-called Paleo Diet, because it endorses the use of high fat, moderate protein and little, if any, carbohydrates including fruit. The idea is that you purge your body of most carbs and thus allowing your workouts and metabolism to “burn away” your fat and not your muscle or remaining carbs. The Paleo Diet, as I understand it, encourages a more even balance of protein and fats, and once again, consumption of few carbs in the form of grains. Fruits are OK with the Paleo plan.

Below are varying opinions on both intermittent fasting and  high carb vs. low carb plans.

Cycling Weekly

This article from Cycling Weekly endorses fasted training, something I have not done much of, but believe could be a benefit.

Among other things, this author says:

This new study as found on the Road Bike Rider website, was published in April of 2016. It says “They suggest that athletes should eat their carbohydrates during the day and then restrict carbohydrate intake after their intense training session in the afternoon and before they go to bed at night.” They also suggest that the following morning, after a hard cardio workout, to do a morning recovery workout at an easy pace: “Before your morning recovery workout, drink only water, black coffee or tea (no cream or sugar) and, if your muscles feel heavy and tired, you can eat a single fruit such as an orange. Do not drink fruit juice…An overnight carbohydrate fast after your alternate-day intense workout keeps your muscles low in their stored sugar. Then exercising muscles depleted of their stored sugar teaches your muscles to burn more fat and less sugar, so you keep sugar in your muscles longer, and that makes you faster and stronger and gives you greater endurance.”

Personally, the above regimen sounds very logical to me and I plan to try it for a few weeks.

1. Ride on the “right” side of the road. As an avid road cyclist (or “roadie” as we are called, which is different than those that primarily ride mountain bikes on dirt trails), I often see others in Sanpete County riding on the wrong side of the road. Just this past week, while riding toward Chester, I passed another cyclist, who was riding on the left side of the road into traffic. I yelled out “wrong side of the road.” His quick response was to point downward at the road, saying, “no, this is the correct side of the road!” Just as I was passing him, a car came in the opposite direction. Because of the foolishness of the other cyclist, the driver in the auto had to “shoot the gap” between the two of us, causing anxiety to all there that day.Utah State Law defines a bicycle as any wheeled vehicle propelled by human power with wheels not less than 14 inches in diameter (Title 41, Chapter 6a). A bicycle is considered a vehicle and is generally required to operate under the same laws as motor vehicles. The law states “A Bicycle must ride with the flow or direction of traffic (§ 1105).” Many people confuse this law with the rules for pedestrians, where the recommendation is to walk against traffic. These two simple rules are ones I learned as an 9-year old Cub Scout, yet many adults disregard them. These laws are common knowledge anywhere in the U.S.A.
2. Be as visible as possible. That is especially important during the shorter days of fall and winter. Wear bright clothing (I never wear a black or navy top). Have lights in the front and back, even during the day. Wear a reflective vest and ankle bands when at dawn, dusk or at night.
3. Be defensive & act as if you are invisible. Recently, while cycling through a busy intersection in front of Terrel’s grocery store in Mount Pleasant, a motorist quickly crossed the highway out in the front of my friend and I. He didn’t even see us and drove across both lanes of traffic to the other side. We both slowed down abruptly, barely avoiding an accident. As cyclists, behave as if you are invisible, as many motorists simply don’t look for anything other than other vehicles. You have to be a super-defensive “driver” while on a bike.
4. Share the Road. My last point is for motorists. Recently, many of the highways in Sanpete County received some new sets of road signs with the title “Share the Road.” The Utah State law states “Motorists may not pass within 3 feet of a moving bicycle (§ 706.5).” Please, please, do not cut cyclists too close. I worry about getting hit by the large mirrors of many trucks or school buses. Vehicles pulling wide trailers (ATV etc.) concern me. Drivers, please be aware of your total vehicle width and act accordingly!

Recently, there was a campaign going on by some of my cycling friends in Calif. (due to recent fatal accident there) to use the slogan “Change Lanes to Pass a Cyclist.” This is not state law, but is even better than the 3-foot rule. Generally speaking, most motorists in Sanpete County leave enough room and treat cyclists like a slow-moving farm implement, by swinging wide and/or slowing down. That is appreciated.

From the Carmichael Training Systems group, here’s three specific suggestions on how to climb better:

1. Climbing Repeats (no surprise)
   Summary: Two to three sets of 8 to 12 minutes each at a continuous, tough rate at about 85-95% of your max heart rate. Each set should have a cool down or rest period of about half of the duration.
2. Over/Under Intervals
   Summary: On a gradual hill, ramp up your heart up near your max for two minutes and then take it back to the your threshold for another two minutes.  Repeat several times for 10–12 minutes for each set. Do three sets with rest in between.
3. Threshold Ladders
   Summary: After a warm up, do a climb at a 90-100% of your maximum heart rate for two minutes. Then step it down for four minutes (approx. 85-90% max.), then step it down again for four minutes (75-85%?) and then finally at a sustainable climbing rate for six minutes. Rest for four minutes and repeat.

Are you too lean? Do you have back or other bone problems?

I have some athletic friends that are very lean and also have back problems. Today, during a Google search, I discovered something I have always wondered about, but could never find information about, until now….

“Body-fat percentages are reduced with weight loss. With reduced body fat, your body loses the cushioning effect of body fat in places such as your buttocks and hips. Reduced cushioning in your buttocks may cause discomfort when sitting on hard surfaces and may affect spinal alignment.”

I love lists. It seems every time I read a magazine or online article about fitness myths, they seem to contradict each other. This one does make a lot of sense however.
http://dailysavings.allyou.com/2013/04/02/fitness-myths/

Myth #1: Stretching before exercise reduces the risk of injury.
False: The scientific literature of the past decade fails to support stretching before exercise as a successful strategy for injury prevention. However, research does support stretching at other times, including post-exercise, to reduce injury risk.

Myth #2: Walking a mile burns as many calories as running a mile.
In our dreams: While walking is a great physical activity, it does not require as much energy as running. Research has shown that running has a 40 percent greater energy cost compared to walking . That means you burn more calories when you run.

Related: 10 Ways to Cut Salt and Sugar, But Not Flavor

Myth #3: Lactic acid causes acidosis and muscle fatigue during exercise. False: This century-old myth, linking lactate or lactic acid to fatigue, is the result of a scientific misinterpretation that has prevailed through the years.  Lactate does not cause metabolic acidosis. Furthermore, it is useful in the performance of exercise at high intensities.

Myth #4: Lower-intensity exercise puts you in the fat-burning zone, so it’s preferable to higher-intensity exercise.  
Wrong: The “fat burning zone” at low intensities of exercise doesn’t even exist! The best approach is to think of energy expenditure as a calorie is a calorie is a calorie, rather than partitioning into carbohydrate and fat calories. To burn maximum calories in support of ongoing weight loss, progress to a moderate-intensity/higher-volume exercise program and include interval training.

Related: 7 Dieting Rules to Break And Still Lose Weight

Myth #5: Morning workouts increase metabolism better than workouts performed later in the day.
Wishful thinking: Research has clearly shown that total energy expenditure is equivalent across different meal and exercise orders. Therefore, the decision to exercise in the morning should be driven by personal preference rather than any false hopes that greater weight loss will be achieved by exercising before breakfast.

Myth #6: Muscle weighs more than fat.
Not true: Muscle does not weigh more than fat. A pound of muscle weighs the same as a pound of fat. The difference is their density. As we lose fat and gain muscle, weight may change very little, while body volume decreases as we become leaner.

Related: 32 Healthy Snacks For Every Craving

Myth #7: Women who want to avoid looking bulky should avoid resistance training.
False: Resistance training does not cause women to get bulky. In fact, it is virtually impossible for women to get as big (i.e., bulky) as men due to physiological differences, such as lower levels of testosterone.

Myth #8: Spot reduction really works, especially if you want six-pack abs.
In our dreams: Research shows that if a vigorous, high-volume, core-training program is performed, fat will be reduced in the abdominal area, but not selectively. A lean midsection requires, then, a total program of core, resistance and aerobic exercise—not just a focus on the abs.

Did any of these surprise you? What do you do to stay in shape?