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Luc

Feeding in cycling

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As in any sporting activity, the right diet is a cornerstone of cycling and cycling practice.

Cycle tourism, at whatever level is meant, is a sport-recreational-philosophical practice that involves a prolonged effort of several hours.

This is why adequate nutrition is required so as not to be half-way through a crisis of hunger or thirst which makes it impossible for us to continue at a decent pace.

My goal is to provide some key concepts regarding the different characteristics of food and what are the fuels that our body requires before during and after the cycling effort.


 

Carbohydrates: Pasta, bread, rice …

They could define the true fuel of the cyclist: the carbohydrates in the digestive phase are transformed into glucose, which is used by our muscles to produce energy.

There are 2 types of carbohydrates: complex and simple.

While complex carbohydrates undergo various metabolic processes resulting in slow assimilation, simple carbohydrates undergo far fewer processes and are a more immediate source of energy.

In cycling complex carbohydrates are a source of nutrition of primary importance: the energy produced by them is in fact absorbed by the body slowly and progressively and therefore ideal for the need of lasting energy.


Simple carbohydrates, on the other hand, represent an excellent source of immediate energy, but their very limited duration makes them less effective if not at times when a peak of energy is required.

In a healthy diet carbohydrate should provide at least 50-60% (especially complex carbohydrates, the percentage of simple ones should be around 7-8%) of the daily caloric intake.

 

 

Protein: Meat, fish, eggs …

Proteins are transformed by our body into amino acids, which have the function of repairing tissues and building new muscles.


Fats: Dairy products, oil …

Not all fats are bad, far from it. If it is true that saturated fats slow down the metabolism and induce the increase in cholesterol, unsaturated fats are necessary for the absorption of vitamins and represent an excellent long-lasting energy source.

 

 

Some tips on sports nutrition:

It is essential to pay attention to food before, during and after physical effort:

we will need to accumulate the necessary energy reserves before tackling the effort, supply ourselves in the best way during the stage and reintegrate our body at the end of “fatigue” .

Before starting, it is advisable to take many complex carbohydrates (cereals, pasta, rice, wholemeal flour sandwiches); during it is important to eat light and easily assimilated foods with a certain continuity. Simple carbohydrates can be added to complex carbohydrates. The main foods that can be taken during the effort are cakes, sweets, bars or specific drinks and sandwiches.

After the hard work, we create the so-called “window” of 30 minutes:

half an hour in which our body accelerates the ability to use carbohydrates especially when combined with proteins. Very important than a good refueling at the end of the race: ideal are sandwiches with tuna or butter, sweets, yogurt etc …

The day after the stage, especially if it took a lot of effort, it is necessary to fill up with proteins for the reconstruction of muscle fibers.

Lastly, perhaps the most banal, but absolutely fundamental advice: during a physical effort the main integration that our body needs is liquids.

Dehydration is a phenomenon that can happen very easily if proper attention is not given to it. The advice is to hydrate you often drinking about a liter of water (perhaps with the addition of mineral salts) every 2 hours.

The cyclist’s diet: minerals

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Let’s tackle a somewhat difficult topic: the mineral salts in cycling.

Starts with a sporting digression then become a dietitian: as soon as the temperatures rose half a degree, my mother placed next to the training bag a beautiful saline energy drink with an unnatural color, so full of sugar and substances that exalted the thirst rather than remove it and that, without you noticing it, supported your weight increase.

 

The drink we choose must be commensurate with the activity we do:

the energy contribution of the drink can contrast with the reason that pushes me to go to the gym (for example maintenance or improvement of body weight) and the income of mineral salts can exceed the real sweat losses.

 

The first concept that I would like you learn is this: there are drinks that bring only minerals and others that also bring energy.

On the famous shelf of supplements there would still be thousands of products with different characteristics, but in a nutshell the big difference is this.

 

We know very well that drinking water before and after pedaling is essential

to prevent dehydration; losing more than 2% of the body weight during a ride results, as well as a significant drop in performance (up to -45%), in a real danger for the cyclist. Of course, common sense will tell us that this becomes meaningful when the rides exceed 1-2 hours of activity, but the concept is universally important. It is different for the substances that we add to the bottle.

 

Let’s concentrate on mineral salts. They come into play for outputs longer than one hour and in climatic conditions that cause considerable sweating.

There is no way to give precise indications on how many salts it is necessary to integrate during a ride as this depends first of all on how much we perspire and the composition of the sweat: it is extremely variable from one individual to another and in the performance, and also depends on the climate, training, acclimatization and intrinsic conditions of the sportsman.

 

First of all, we see that the most representative mineral salts in the sweat are sodium and chlorine, to which much more modest amounts are added potassium and magnesium.

The sweat, despite the variability in the concentration, is however hypo tonic with respect to the plasma. In fact, the liquid that is introduced into the sweat gland is initially isotonic compared to the plasma, but then, along the duct sweat before the sweat comes to the surface, sodium and chlorine can be reabsorbed precisely to protect the osmolarity of the plasma as much as possible. The final product is therefore hypo tonic for this reason.

 

This is why a re hydrating drink must also be preferably hypo tonic.

Sodium in particular is the substance that most of all regulates the body’s water balance: adding it to drinks stimulates the re absorption of liquids and avoids the reduction of plasma volume with increased osmolarity which, otherwise, would negatively affect the cardiovascular system, the performance and thermoregulation. When we sweat a little sodium and chlorine are reabsorbed, when we sweat a lot we lose significant amounts of these electrolytes.

 

Below we analyze the four most important mineral salts for a cyclist engaged in long rides:

Magnesium (Mg)

Magnesium is an intracellular mineral, only 1% is found in the extracellular space. It performs various functions related to the metabolism of carbohydrates, proteins and lipids as well as being involved in the functioning of the central nervous system, neuromuscular, cardio circulatory and bone. It is essential for protein synthesis and muscle contraction. Stress conditions, such as demanding and prolonged workouts, can increase magnesium losses with the appearance of asthenia, muscle weakness, cramps and reduced performance (over training syndrome).The intestinal absorption of magnesium is very efficient, unless there are high concentrations of calcium in the intestinal lumen. Excretion is predominantly fecal; the share lost with the sweat is on average poor, comes to 1% of the total magnesium content in the body with sweats of at least 4l.

Potassium (K +)

Potassium is an intracellular ion, the protagonist together with sodium (Na +, extracellular ion) of the regulation of the pressure between the infra and extracellular liquids. The distribution and concentration of the two ions is maintained by the active transport mechanism (sodium-potassium ATP dependent pump) that constantly transfers potassium into the sodium outside the cell, maintaining the necessary difference in electrical potential between the inside and the external of the cell (membrane potential).

Potassium, together with sodium and chlorine, regulates the water balance. The intestinal absorption of potassium can be reduced by the simultaneous intake of alcohol, coffee and sugar. Excretion is predominantly urinary; the share lost with the sweat is on average poor, comes to 1% of the total potassium content in the body with sweats of at least 4l

Sodium (Na +) and Chlorine (Cl-)

As already mentioned, sodium is an extracellular co protagonist ion of the regulation of infra and extracellular fluid pressure. Chlorine, fundamental for acid-base balance, is the main component of gastric juice where it is present as hydrochloric acid. Sodium and chlorine are the main components of sweat. Sodium and chlorine, we know, form the common kitchen salt (1g NaCl = 0.4g Na + 0.6g Cl). Of sodium, our diet is far too rich either as salt added to the preparations or as salt hidden in preserved food.

The Reference Nutrient Value (VNR) indicated by the Minister of Health for salt is a maximum of 6g / day (equal to about 2.4g of sodium): for a cyclist, in relation to the rate of sweating, a higher requirement can be assumed. always and in any case proportional to the entity of the output and related to it. For sweats equal to 1-2 l the losses of sodium and chlorine are negligible; with losses of at least 4l of sweat, sodium losses of about 3655mg and of chlorine equal to 4864mg are estimated, corresponding respectively to 5% and 7% of the body contents of the two minerals. Significant sodium losses result in weakness, dizziness and minor cramps up to nausea, hypo tension, collapse and violent cramps.

 

Conclusion

A further good reason not to get off the saddle is to have to grant the much feared kitchen salt that is our intimate ally during the most sweaty rides. Good nutrition ensures a daily supply of mineral salts. In the saddle the preparations of the trade surely come to our aid, without ever forgetting that even a well-made housework preparation has its dignity. To reintegrate the salts lost in the saddle, after a long ride we do not underestimate the high availability salt content also present in natural foods.

Lose weight pedaling: how to lose weight by riding a bicycle

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Thinking about cycling as a tool to lose weight is undoubtedly a good idea: if in general physical activity is the only way, along with a healthy and balanced diet, to lose weight, doing it pedaling also has other undoubted advantages, first among all that to put less to the test joints such as those of the ankles and knees compared to other aerobic activities and fat burning like running or even walking.

However, it is not enough to ride the bike and take a few turns to burn calories, turn on the metabolism and ultimately reduce the extra pounds: sure to use the bike is usually a good way to achieve the objectives of daily movement recommended by the World Health Organization, but for those who have specific weight loss needs you also need to know how, how much, when and even where to ride a bike. Because it is now established that training too much and without a clear method does not help to lose weight, as we wrote here.

So here’s all you need to know and do to really lose weight practicing a pleasant activity like cycling.

Use the bike for daily trips

It is undoubtedly the first step, the simplest, to do a little more movement every day: apart from going to work on a bike it makes you healthier and that riding a bike has something to do with happiness, according to some studies it also seems that using the bike regularly even in the city allows you to lose up to 5kg in a year without changing other habits, including food. And if the metropolitan traffic frightens you, start with these 10 practical bicycle safety tips.

Cycle before breakfast

In general, doing activities in the morning immediately after waking up is the best way to reduce the sense of hunger and lose weight, so much so that it is one of the 6 recommended things to do in the morning to lose weight. This does not mean skip breakfast, which in any case has many benefits and it is better to do it, but if the Pro cyclists for years now make at least 20 ‘pedaling on the bike before sitting at the table to have breakfast, there is a reason According to research published in the Journal of Applied Physiology, the activity on an empty stomach burns more fat than that performed with a full stomach. How to do? For example, going to work – or bringing children to school – by bike and only after breakfast.

Bike to the maximum

It is exactly the same reasoning already done about how and how much to run for weight loss: prolonged activity at low intensity turns on the metabolism and burns calories and fat much less than a short, intense activity and at intervals like HIIT. What does this mean in practical terms? That it is better to push a hard relationship, or to pedal at a high frequency, for short stretches rather than to take a long ride at a moderately slow and steady speed and with an agile relationship. According to some studies published in the Journal of Applied Physiology it is not so much the calories burned in the saddle to be different, but those that our body continues to burn once you get off the pedals to really make the difference (even up to 9 times as shown exams made to sprinters compared to cross-country skiers).

Leave the asphalt road and take dirt roads and climbsmountain

Deciding between road bike or MTB is the logical consequence of the previous point: a varied activity is more useful to burn fat and lose weight than a monotonous and continuous. Of course, if you live in hilly areas the road can go well, but abandoning the asphalt and riding on a dirt road, maybe with some ascents, is the perfect interval training cardio, in addition to the fact that develops the strengths, tones the muscles (and not just those of the legs) and more toned muscles substantially mean a greater calorie consumption. After all, the secret is to turn the kilograms of fat into kilos of muscles, right? And if you really want to get the most out of the mix of the route you can also try to pedal both sitting and standing on the pedals, to stimulate different muscles and accelerate the heartbeat.

Eat while you ride a bike

It seems a contradiction, but no: certainly not worth a short ride, under the hour of time, but if there is scheduled a half-day or more trip, munching something while cycling (and cycling is the only activity that allows eating while practiced without risk of rejection) allows you to arrive at your destination without a stabbing sense of hunger that inevitably leads to binge eating. The rule at the bottom is always that: many.


Check The Bicycle

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Check the bike

Five minutes: the time necessary to check the perfect seal of our vehicle before an exit. Whether you are a road cyclist, fat-wheeler biker, long-distance cycle riders or urban cyclists dedicated to bike to work, checking your bike before getting into the saddle has countless advantages and is a good rule that can be transformed into a habit. Let’s see how.

Check your bike before using it is really a good habit. In fact, with the use of the bike tends to lose the adjustments, the components wear out, the bolts become loose and the overall efficiency decreases progressively. Checking the most important aspects of the bike allows us to increase our safety, as it ensures that everything is tight, lubricated and working at best and allows us to get to know our vehicle, what it can give us and what are its general conditions. It is also a preventive practice, because a quick and serious check like the one proposed in this article gives the opportunity to realize any problems or malfunctions before they occur or lead to the breakdown of a component.

 

The quick bike check step by step:

  • Step 1: check the steering Vibrations, humidity, dust, there are many aspects that can affect the correct operation of the steering and that is why it is good to check it before using it. Stand astride the front wheel and see if the stem is parallel to the wheel, then hold down the front brake and try moving the handlebars. If you experience games, noises or the steering is stiff, it means that the headset needs a regulated or a complete cleaning.
  • Step 2: check the gearbox The derailleurs allow you to climb the ratios of pedaling and for this it is important that they work properly. Try to trigger the gear shift lever and observe the derailleur response: do they move well? Does the chain rise and fall smoothly? Is the system silent? Position the rear derailleur on the smaller sprocket and turn the pedals: if the chain falls, then you need to adjust the limit switches. Repeat the operation also on the largest pinion. Here you will find our complete article on how to adjust the front and rear derailleurs.
  • Step 3: check the spokes Bumps, jumps, bumps, holes, the use of the bike itself is a considerable stress for the spokes, which can release tension and lose the centering of the wheel and for this you must always check the resistance. A broken beam will unbalance the wheel and create unbalanced tensions that will lead to the breaking of other spokes. With the thumb and forefinger of the right-hand grasp two crossed spokes (putting your hand on the triangle formed by the intersection of two neighboring spokes starting from the hub) and try to “squeeze” them: you will have to feel resistant but flexible. Then, with the thumb, pinch one by one all the spokes: they must emit a sharp sound otherwise they have lost the tension and the centering of the whole wheel has to be done.
  • Step 4: check the brakes Our safety is entrusted to the brakes and their control is a step that we can not neglect. Rotate the wheel and press the brake lever: how do you feel it? Is it too soft, too hard or does the wheel struggle to stop? Then you will have to adjust the tension of the brake cable, since it has been stretched. Then check the brake pads: what is their status? Are they clean and the braking paste still has a good thickness, or are they worn? If consumption has reached too high a level, then you have to replace them. If your bike is equipped with disc brakes, then you should also check the centering of the rotor on the pads, so that there are no rubs that would produce useless wear.
  • Step 5: Tighten all screws The vibrations tend to loosen and the bicycle screws, even those fitted with the thread locker. As for the brakes, even in this case there is at stake your safety, so it is always better to arm with suitable keys and review all the screws of your bicycle. Warning: you do not need to increase the tightness, because you risk stripping the thread, to break the component or to ruin the cut of the screw head, especially if you do not have a torque wrench, but make sure it is tight and not slow. Insert the key and try to force it slightly: if you already feel that the screw is tightened, do not add more torque but move on to the next one.
  • Step 6: check the tire pressure The valves of the inner tubes are not watertight, so the internal pressure slowly decreases. With your hand you squeeze the tire and feel if it seems swollen to the right point or not (you go to sensations, unless you have a pump with a pressure gauge that indicates the exact pressure or a digital meter). The hand pump you use along the way is sufficient to inflate the air chambers, as it will always be a few bars to add.
  • Step 7: check seat tightening Most of the sounds of a bicycle come from an uneven saddle. Unfortunately the frame is a sounding board and this causes the noise to propagate or appear to come from somewhere else. Grasp both ends of the saddle with both hands and try to move it, pulling and pushing: you must not move or make strange noises. If it moves, then tighten the clamping screws that lock the lower guides. If it does not move but makes a noise, the clamping bolts are probably too tight and it will be easier to loosen them slightly.
  • Step 8: check the quick releases One tells you that he has experienced on his skin what it means a quick release that opens (actually in my case has broken off) while you are cycling: ten points behind the ear and three weeks of head injury. Eh, the asphalt is hard, guys. For this reason, always check that the quick release levers are tight and that the wheel does not have strange games.
  • Step 9: check the suspensions If your bike has shock absorbents, then you have to try it. Release any compression blocks and compress the suspension. Look if you have a tendency to bag (to get to the limit switch) or if you work well. Then leave the socket and check whether the return is at normal speed or is too slow or fast. If one of these conditions occurs, then you will have to waste a few more minutes to adjust your suspension.

Concluding

Our quick check up is finished. Seen? It took just five minutes but it was time well spent, because it allowed you to get everything under control, to increase your safety and fun. Let the quick check become a habit and you will see that the maintenance intervals of your bike will also be dilated considerably. Now you just have to get on the saddle and get on your bike and ride

2019 Objectives

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I started to have care of myself last year, it was July 2018.

This happened because I was feeling worse than ever and actually everything look going worst every day

The Bottom

I started not to be very much interest in social life, like going out with friend or participating in extraordinary events taking on in my home place.

You know it is a medieval town in the north of Italy, small and cut out of the challenging life of the main business areas,

it is like a new Eden but in the same time a comfortable hole where you are idea from the reality.

So if you forget to be there when something big happens this mean you are excusing yourself to be and get the best for you.

Take consciousness

I was 108kg, and I am not taller than 175cm so not really athletic I must admit.

That was not the only problem but a main uncomfortable issue and something making me feel different and worst from anyone in my close friends group.

This means I was not depressed because of it but it was an easy step to make to star something better.

An achievable objective which was going to give me a lot of self-esteem and make me healthier

Go down to 80kg, not perfect, because by the books I should be 70kg or less but a step.

80Kg to feel better

I chose this weight because it was far more achievable than dream to wake up one day 65 kg what I was by the time of college.

Achievable and a big step, not really a small victory but a real goal.

So I started to ride my Mountain Bike. That poor one was hidden in the dark angle of the garage, close to the skiing gear.

It was 5 years from the last time I ride it, so I had to do some checks.

Tire pressure, clean the chain and grease it properly, check the disk brakes for my sake and

Riding Plan

I started with an easy ride close to home, it was a circuit of 7k 100m climb mixed, it was half gravel and half road.

I started to go every day after 6pm, a day one turn, the second day 3 turns and so on for a week.

The week after I made it longer, putting in some more road and climbs, so it became a 13km ride, and I started to repeat it again and again.

In a month I got comfortable and I started to dream to climb a hill not so far from here, and I did

august training

83kg close and ready for the next goal

Now I am 84kg, in 6 months I almost made it, actually in December I arrived to 81 but Christmas has been a huge problem, with the cold and the snow, the impossibility to ride and the parties related with Christmas and new year’s eve o got 3 kilos back…but I am not scared, tomorrow I start again, and even if the temperatures are most of the day under zero I will do my best to come back in shape and get even better than the 21st of December, the day I started to have too much fun

Definition of Mountain Bike

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Mountain biking is a sport of riding bicycles off-road, often over rough terrain, using specially designed mountain bikes. Mountain bikes share similarities with other bikes but incorporate features designed to enhance durability and performance in rough terrain. Mountain biking can generally be broken down into multiple categories: cross-country, trail riding, all mountain (also referred to as “Enduro”), downhill, free ride and dirt jumping. However, the majority of mountain biking falls into the categories of Trail and Cross Country riding styles.

This non-sport requires endurance, core strength and balance, bike handling skills, and self-reliance. Advanced riders pursue both steep technical descents and high incline climbs. In the case of free ride, downhill, and dirt jumping, aerial maneuvers are performed off both natural features and specially constructed jumps and ramps.

Mountain bikers ride on off-road trails such as single track, back-country roads, fire roads, and often venture to ski resorts that stay open in the summer for such activities. Because riders are often far from civilization, there is a strong ethic of self-reliance in the sport. Riders learn to repair broken bikes and flat tires to avoid being stranded. Many riders carry a backpack, including water, food, tools for trail side repairs, and a first aid kit in case of injury. Group rides are common, especially on longer treks. Mountain bike orienteering adds the skill of map navigation to mountain biking.

 

About Luc

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How I got well again thanks to MTB and Diet

I have been struggling with my weight for years, actually, from the day I come back close to my parents

Tecfitnes

I want to give you some good examples to improve your life and enjoy the ride, literally

My goal

To know that somebody is going out with his bike or to the gym having fun and rewarded

If you ever need a hand or have any questions, feel free to leave them below and I will be more than happy to help you out.

All the best,

Luc

Techfitnes

 

 

 

Cyclism and MTB

 

Hello gorgeous!

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Welcome in this small world of well being and enjoyment, by now the website  is a work in progress but i invite you to come back, maybe tomorrow, to have a look at what I am getting ready for you.
take care and enjoy life till the next time.

Kind regards