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Better with Electrolytes

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Better with Electrolytes A ride is better with electrolytes on a hot day — even a short ride! Yesterday I didn’t ride particularly late. I went out about 7:40 am, but I still got very hot; and plain water just wasn’t making the grade. I had the feeling that I would run out of water if I didn’t cut my ride short. The wind was strong enough to be noticeable; but 7 mph isn’t 15 mph! Maybe the blazing sunshine was the problem. I decided that, if I want to extend my weekday morning rides to 15 miles or so, I have to use the Camel-Bak for water; and carry Nuun or Propel. Today, I tried it. I had a doctor’s appointment, and didn’t get out to ride until almost ten o’clock. The temperature and wind speed were comparable to conditions during yesterday morning’s ride; but it was much cloudier. That helped, I’m sure; but this time I had Nuun with me. I felt better than I did during yesterday’s ride; so yes, a jaunt on the bike is better with electrolytes. If I were still riding at 5:15 am, things might be different; but retirement is spoiling me. Without the alarm clock, I might not wake up at all before 7:30 am! Naturally I’m getting out later; but it might be a good idea to try starting at 6:00 am. Then I’ll be home before things really start to heat up. On the other hand, if I have any idea of doing RAGBRAI next year, I must get acclimated to riding in the heat. The only way to get that conditioning is to ride in the heat!🥵 But keep in mind: it’s better with electrolytes!

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Pickle Power

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Pickle Power Turn to pickle power on a hot day! Today our heat index reached 105; and similar conditions are forecast for tomorrow. I’m glad I didn’t have to ride in that heat, but if you can’t avoid it; and feel too sweated-out as a result; Pickle Ice can replenish some of those lost electrolytes. It can help you to cool off, too.  I’ve had dill pickle juice during Tours de Cure; and after an hour’s riding in the heat, it sure tastes good! That’s pickle power for you! Of course, pickle juice isn’t everybody’s thing. If you want electrolyte replenishment, Skratch Labs makes a hydration mix; and some people like Gatorade. I myself go for Nuun or Propel. I hope I can get out early tomorrow, and put in some miles before the heat gets bad. I have a late-morning appointment, though; and that might be tough. I’m debating whether to ride; or to walk. Whichever method I use, pickle power ought to be great afterwards!  

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Powder Power

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Powder Power! Powder Power is what you get with Propel Powder Packets. These are easy to carry in a jersey pocket or top-tube pouch; and provide electrolytes plus vitamins. They’re also sugar-free! Just pour the contents of a packet into 16.9 oz of water; mix; and you’re good to go. This variety pack includes three flavors: Black Cherry; Watermelon; and Grape. Five boxes of 10 packets each. $19.99 It’s been a while since I’ve had these. I found them at the salvage store a time or two; but lately all I can find are pre-mixed bottles of the drink. Yesterday I found Black Cherry and Kiwi Strawberry. But Propel Powder Packets are easier to pack along than a even a tube of electrolyte drink tablets. As for an actual bottle full of liquid added to my Camel-Bak … a few packets of powder are far preferable. Let’s hear it for Powder Power!

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GU Time

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GU Time It was GU Time during this morning’s ride. Usually I don’t need to stop for a gel during a weekday ride; but this morning I began to feel like I needed the energy boost. Not that I did a very long ride; only 12.5 miles. I did , however, include some 30-second efforts at riding 15 mph or more. I guess that did it.  My stomach wasn’t growling; and in fact, I didn’t feel hungry. But I started to feel really tired; and I had some five miles to go before I got home. Better to stop a minute to eat a “goo” than to keep going, and then bonk — and have a miserable time getting home as a result. In fact, that’s why I carry a few gels at all times. You never know when GU Time might strike; and I’m glad I was able to whip up a smoothie in a hurry once I got home. Last night I mixed up skim milk with protein powder; and all I needed to do was pour it into the blender; add 3/4 cup of frozen blueberries; and blend it. Now that I have a blender, maybe I’ll get more onto smoothies. I’m sure there are many combinations; and however delicious chocolate-blueberry is, I won’t want it for every drink!

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Am I Blue

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Am I Blue? Am I blue; or was it only the bird? During my ride this morning, I saw what I thought was a bluebird!  It wasn’t a jay; the shade of blue was wrong; and the bird was smaller than a jay. I could see only the bird’s back; but if I had been able to see the bird’s breast, I would have known whether it was a bluebird. Today, for once, I had a tailwind most of the way home. It was cool enough for leg warmers; but am I blue? Not blue with cold, thank goodness. That would have been utterly miserable! I got in 21.10 miles; so I’m making progress on the distance aspect of my riding. Over 15-20 miles is enough of a ride for me to need on-bike eating; and my latest ride food is the Tahoe Trail Bar. As often happens, I found a Tahoe bar in a store (I think it was the salvage store); and got it to test as potential on-bike chow. I liked it; so I got more. The Tahoe bar is all plant-based; not that I care much about whether it’s vegan, but for some people that is important. For me, the important thing is: Does It Taste Good? Incidentally, a hunt through the grab-bag bins at the salvage store  yesterday yielded three FitCrunch bars! With a find like that, there’s no reason for me to feel blue!

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Good Question

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Good Question What Do I Eat Now? is a good question when you’re faced with a diagnosis of prediabetes, or Type 2 diabetes. I was diagnosed with the former some two years ago; and admittedly haven’t done at all well with my diet for the last year or so. Late February last year, I began intensive re-working of my website. I’d get home from work and plunge right into it; and usually didn’t take time to prepare a proper meal. Weekends were similarly occupied; and proper eating  habits went out the window. Before I could get back on track, I had the hand surgery. I cooked things to freeze beforehand; but that supply ran out before I was really able to cook again. On top of that, we’ve just gone through Easter-candy season! So, start all over again. Today I made Hoppin’ John; and this time I put some worcestershire sauce in it. I also was a bit short on dry black-eyed peas; and filled in with pinto beans. I must clean the carrots I have in the fridge, and try to munch on raw carrots instead of chocolate eggs! They have fewer calories; fewer carbs; and far less fat than chocolate. Riding more miles will help burn some of those calories; but I have to watch that I don’t overdo the post-ride meal! Now — what is the weather going to do over the weekend? That’s another good question. For several days the forecasts have looked like it will rain; but so far we haven’t had much of it. NOAA shows heavy rain for Saturday; and if it’s storming, that means no trip to the salvage store! I can only wait and see what’s happening Saturday morning. Meanwhile I have occupational therapy tomorrow; and at least it’s supposed to be sunny tomorrow. But Sunday? Good question. It might be raining again!    

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Daily Ride Nutrition

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Daily Ride Nutrition Daily ride nutrition is something to which I haven’t given much thought. Before I retired, I ate a pre-ride snack (usually a banana and peanut butter); went for my morning ride; and after that it was just off-bike food for the rest of the day. Now, however, things are different. With hopes of RAGBRAI 2024 in my mind, I’m working to lengthen my daily rides. As those rides get longer, I’ll need to start eating on the bike. The question is, what should I eat? It was one thing to pop bites of assorted protein/energy bars during my 40-mile Sunday rides. That won’t do as I advance to the point of several 40-milers per week. I suspect that MET-Rx bars and their ilk aren’t the best idea for almost-daily use. For one thing, freehanded use of energy bars can be very expensive! I’ve gotten spoiled by finding them cheap at the salvage store; but lately I haven’t found very many of them. What alternatives are there? Meat snacks aren’t cheap; and for on-bike fare, they’re harder to chew than I like. They also make me too thirsty; and aren’t filling enough. Sandwiches are bulky, and hard to manage while rolling; even if I cut them into quarters before setting out. I guess it’s time to haul out Feed Zone Portables again. Rice cakes (made from sticky rice) might well make better daily ride nutrition than store-bought energy bars! And, my gut needs training. This morning I ate a banana; two tablespoons of peanut butter; and a cup of almond milk before setting out. I rode about 8.2 miles before turning back for home. As usual, I had a headwind. With six miles left to go, I began to feel hollow; and wasn’t sure I could reach home before I got too hungry. I stopped to eat a GU-Gel; and after a few more miles my stomach suddenly felt uncomfortable. I wasn’t even working to push my pace today! RAGBRAI seems to involve a LOT of eating; and if eating one “goo” makes my stomach feel weird after a few miles, I’ve got a long way to go! So daily ride nutrition is important!      

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Rego

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Rego? Rego? As in ready to go again? I guess that’s the point. Science in Sport Rego is designed to help your muscles recover quickly; and then you’ll be, well, ready to go again. I bet this would be good mixed with almond milk; and regular dairy milk would be good, too. I’m admittedly not a big fan of vanilla shakes, so I’d go for the chocolate flavor. Each serving of this powder contains 20 grams of soy protein isolate; and works best when you consume it immediately after a workout. Rego is lactose free; and tested for banned substances. 3.5 lb canister. $58.00 For electrolyte replenishment during a ride or other workout, try Rego’s companion product: Science in Sport Go. “Go” helps combat fatigue and muscle cramps by supplying the electrolytes lost through perspiration. Available in Lemon & Lime; or Orange. 3.5 lb canister. $41.53  

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Unkeurig

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Unkeurig! I think unkeurig when it comes to hot chocolate. I once bought home hot chocolate from the salvage store; and didn’t notice that it was for a Keurig until after I got home. I don’t have a Keurig machine; but I wasn’t about to throw that mix away. The only thing to do was try it! The top of the pod was easy to puncture; and I poured the mix into a mug. Then I added hot water (heated on the stove); and stirred it up. It worked just fine! So if you don’t own the machine, don’t despair. Going unkeurig is easy! Last night it cooled off considerably; so I’ve got hot chocolate on my mind. It was quite windy this morning, too; and I really felt the chill on the way to occupational therapy. My left hand is still quite weak; but it bothers me less and less. In another week I should be able to get back on the bike! At first I might have to use my Camel-Bak, even for short rides; because my left hand might not be ready for pulling a bottle in and out of its cage. But it will be great to be back in the saddle! Of course it will be some time before I can do really long rides again; but I’ll work up to it. It’s not as though I’m training for a major event, such as Tour de Cure; or a century. But I do want to get back to 40-mile Sunday rides. Maybe I’ll experiment with doing those long rides during the week. I  don’t have to do them on Sundays any more; and that gives me a lot more leeway when it comes to planning cycling activities around the weather. What a luxury that will be!

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Spice of Life

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Spice of Life? Variety is the spice of life, so they say. Why not “spice it up” with this Larabar 16-Flavor Variety pack? This collection includes taste sensations such as Cashew Cookie and Carrot Cake. I think this package would be great for me, because I often prefer smaller amounts of several foods to a large amount of a single dish. That’s why I like to get a combination plate when I eat at a Chinese restaurant!  I might be able to get back on the bike again in a week or so.🙂 It’ll be great to be able to visit the salvage store! First thing will be a raid on the grab-bag bins; then I’ll hunt for canned chicken; almond milk; and cheddar cheese. Of course I’ll watch for things I can use as ride food. It will also be good to be able to visit the regular supermarket for fresh produce. I really need to get back on a proper diet; and, now that I’m retired, I don’t have to wait for the weekend to make the ride. I can get lettuce and other salad makings; and apples and bananas.  Soon I should be able to make some Hoppin’ John variations; so I’d better add celery and bell pepper to my shopping list. I have to start using up the dried beans I’ve got sitting abound here; and “HJ” variations are a great way to do that! Then I’ll have something different to eat. After all, variety is the spice of life.

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