Bike to Work Day

Bike to Work or anywhere else! PHOTO: Crossover Helmet by Nutcase, GLC's Guilden Carry All, Craghopper's Gabriela Dress, Pistil's Straw Hat and OKeefe Scarf, Naya Maeve Sandals.

BIKE MONTH, NYC CITIBIKE-BIKE SHARE LAUNCH: While May is officially Bike Month, this is Bike to Work Week, (May 13th - 17th) with Bike to Work DAY coming on May 17th. More Americans are feeling the pinch of higher gas prices this year which makes getting around by bicycle even more attractive. NYC's plan to launch their city-wide Bike Share Program seems on track and scheduled to fully roll out on May 27th. This is really exciting because it gives people a chance to try getting around by bicycle before perhaps investing in one. Depending on where you live, keeping a bicycle in your apartment just might not be feasible.

So here are a few outfit & accessories ideas to help you along on your own bicycle or if you're using the CitiBike Program to get around.  Keep in mind that no matter which you choose, there is some amount of walking involved in every commute so it's important to make sure your shoes are comfy even off the bicycle.

Bicycle Helmets

Nutcase Crossover fits neatly inside the Guilden Carry-All

As a teen, I road around the city without a bicycle helmet for years. Now I am seldom seen without some sort of head-protection. Helmets have gotten a lot cooler these days and while I'm especially fond of my road bike helmets, they don't quite go with the urban vibe of bicycle commuting. I like the Crossover by Nutcase shown in the lead photo in Fire Engine Red. It's fully vented and has a comfortable chin strap cover with magnetic clasp. 
Once you arrive at your destination, take it with you by stowing it in the Guilden Carry All by Give Love Cycle. It will fit in this bag with room to spare and no one will be the wiser to your arrival by bicycle!

GLC's Guilden Carry-All attaches to your rear rack. Fits the new CitiBike Baskets too!

Bicycle Baskets
I've always been of the opinion that messenger bags are for well, bike messengers! That's because they are notorious for shifting during your ride. If your commute requires you carry in more equipment or supplies, consider a basket. I've found market & shopping trips to be a lot easier with a rear wire basket.  That way you can place all of your gear in a removable basket.  Since it's in the rear, no worries about squirrely steering up front. This Basil Cosa rear basket clamps securely onto my rear rack and the fold-in handles lock down in place. This is my farmer's market basket as it holds a LOT of produce!

Cosa Rear Basket by Basil NL

Bicycle Panniers
Another option for urban commuting and the downtown ride would be to use bicycle panniers that hang from your bicycle rack.  These are usually easy to put on and take off.  You can choose a variety of colors like these bright orange ones from Detours (Fremonster Flap in Poppy) which will give you extra visibility in traffic or go with something more subtle. 

Detours Fremoster Flap Panniers-totes clip on and off quickly.

Bicycle Clothing

Craghopper's NosiLife Gabriela Dress

Of course we want to ride with something that's going to be comfortable! The CitiBike has a nice step through so us ladies can wear skirts and dresses to work if we wish. Just keep in mind that being on a bicycle means being exposed to the elements. Sun, wind, insects are all just waiting for you on your ride. 

That's why I was so pleased to discover Craghopper's NosiLife Collection, specifically their Gabriella Dress which offers a UPF of 45 and mosquito repellent properties. You can dress the Gabriela up or down but it is an office ready piece that you can ride in comfortably due to the stretch jersey fabric.

Padded Shorts
You might want to add something like Pedal Panties, (Bicycle Lingerie) or a Terry Mesh Liner underneath for a little extra padding but the CitiBike seats are known to be quite cushy and wide.


Bicycle Shoes
Yes, they make pumps with SPD plates built into them! You really don't need that for a simple bike commute though. I like the Naya Maeve Leather Sandals because they are very comfortable and look great once you arrive at your destination.  The soles have a rubbery grip that keeps you from slipping.  These really are comfortable despite the heel height and you'll find them to be perfect as they require very little break-in time.

Naya Maeve Leather Sandals in Oxford Brown

Prepare for a Rainy Day
The weather can change in a second, especially during summer months. Your bike commute gear should include some type of rain wear that will cover you on the bicycle. This is where a bicycle with fenders is going to be your very best friend! That or a rear rack with a center shelf like my Blackburn. As for a raincoat, I like ExOfficio's Rain Logic Trench Coat.  Downtown chic styling but super lightweight.  Roll it up and pack it into its hood when you don't need it.  Has a bit of stretch and zip pits, it is completely waterproof and covers your whole outfit. One of the best raincoats I own.

ExOfficio's Rain Logic Trench rolls into its own hood!

Bike Month: CitiBike and GLC's Guilden Carry All

Right: GLC's Guilden Carry All designed for the Capitol Bike Share Program in Washington D.C.

Spring 2013 NYC Bike Share Program: One of the pure joys I have as a fitness author and blog editor is the opportunity to meet some real movers and shakers. I'm talking about people who walk the walk (or ride the ride) and are making a difference with innovative designs and ideas. Two intrepid entrepreneurs who fit this description are two former college roommates, Debra Zusin and Mariana R. Chambers of Give Love Cycle. They've designed both the small and large Guilden Carry All with cyclists like us in mind.

Guilden Carry All on my Nishiki (Blackburn Rear Rack)

This May, the NYC Bike Share (CitiBike) Program has finally launched after several stalls, projected starts and then delays. As someone who often travels into NYC for business and pleasure, I was quite excited about this program since the Bike Path is often my main transportation route around the city. 
Previously, I would bring my own alloy folding bicycle on the train. Problem is, carrying it up the stairs from the train platform (sometimes the escalator is not working) at Penn Station is a bit much, especially during rush hour.

Riding our Green Zone Foldy downtown at Chelsea Piers, NYC.

As for carry on luggage you can see in the photo above, the standard issue Trek Trunk most cyclists use. I'm not knocking this bag but it is not very comfortable (or stylish) to carry even though it comes with a shoulder strap. Taking it on and off the bicycle is also a bit of a pain. The Guilden Carry All secures easily by means of built in strap clips and loops. So two things which are made for each other can solve my NYC transportation issues: CitiBike + GLC's Guilden Carry All.

GLC's Guilden Carry All with reflective piping, is made to fit CitiBike Baskets

I really think this is a much better solution to getting around the city but it's made that much easier when you have the right "luggage" on board. The small Guilden Carry All was made to fit the CitiBike, bike share bicycles' front basket with ease. The reflective piping all around gives you extra visibility when the sun goes down. So it's a win-win situation. Roomy enough to accommodate your helmet, extra clothing and other items. One of my pet peeves is when people tell me they drove to the gym to take a spinning class. I'm thinking "Wow, what a waste!"  All of that gas, energy and time. How about just getting some exercise and fresh air while doing your errands or commuting to work? A bag like this would be a great gift for someone who has signed up for a bike share program or is thinking about commuting by bicycle. Really this bag fits on any rear rack or Dutchy style handle bars.

I'm hoping that the bike share program expands to many other cities but right now I am LOVING this bag on my own bicycle.  While it is ready for the CitiBike transfer, it also looks amazing on your arm. Now when I head into the city, my Guilden Carry All is ready for the trip!

GLC's Guilden Small Carry All in Bone

ReBody Supplements: First Impressions

ReBody Program: Hunger Chews & Pre-3 Max Workout Enhancement Formula. PHOTO: Kestrel Heat Stress Tracker, ThermaLuxe Polar Bottle & Buddy Lee Jump Rope

As the weather is finally breaking with some warmer temps and sunshine in the northeast, I'm encouraged to get outside more and more.  This past weekend was a blast! Close to 4 hours of inline skating that left me sweaty but really happy to know that my body is no longer in dormant mode. Today I shook it up a bit more with a bit of speed rope time, (see my Jump Rope Mix).

So how do you maximize your workouts so they yield the most gains? When I use my weight machine, I make sure to have my recovery drink within 30 minutes of completing the last rep. I have a chocolate-Sunbutter based smoothie whipped up in my VitaMix as a reward for my hard work. So I've been thinking, what about BEFORE my workout? 

Pre-3 Max: Exercise More Effectively
I've recently been using Re-Body's Pre-3 Max which is a Pre-Exercise Energy Optimizer. I definitely needed something even as a motivator because sometimes, especially in the mornings, you're just not quite there. Even the thought of working out is tiring!  The Pre-3 Max contains what they call 3 superstar ingredients, namely Powergrape, CapsiMax plus Rhodiolife. This formula also comes in a caffeine free version but I am using the regular one which offers 200mgs per serving.

I Need a Boost
On days that I know I will be out exercising for long periods of time is when I think this product will perform the best. It is supposed to reduce oxidative stress which comes with aerobic exercises like skating, cycling, running, jumping rope, etc. However you can also build up oxidative stress when lifting weights. We all want stronger muscles and using a supplement like this before you workout is a great incentive to go hard. I am noticing that once I am into the reps on my Nordic Flex Ultra Lift, I seem to get stronger with each set. I also rest less between them so I can get through a bit quicker. Over the past three weeks, I have noticed a bit more definition in my upper arms which is quite a milestone. My legs are generally not a problem because of all the cycling, skating & walking I do.

Re-Body Meal Plan
It may not seem like a big thing but I really like about the Re-Body Program is that it is based on real food and pretty wholesome food at that. The little booklet, Commit Connect Succeed has a sample meal plan anyone can follow because the components are easily available. They give you some ideas and calorie counts on meals rich in complex carbohydrates and lean proteins. Fact is, now I pretty much Panini Grill or Rotisserie nearly everything. Not only do I enjoy those fancy criss-cross grill marks but I am using a LOT less olive and coconut oil for cooking. I grill peppers, onions, eggplant, you name it, and it all comes out so delicious.

Complex carbs like those shown here are at the core of the Re-Body Meal Plan

Even though I've written several books on nutrition, (The New Woman's Herbal & Nutritional Guide Lotus Press) this is something simple to remind you of calories, fats, portion sizes and what a healthy, balanced meal looks like.

Hunger Chews
What I have found to really be helpful are the Hunger Chews. They taste delicious with a Star-Bursty Mandarin orange flavor and come individually foil wrapped. These are a definite hit. They contain a natural Satiereal Saffron Extract (Crocus sativus L.)  If you have a specific meal where you tend to over-do it, that would be the meal or time to take a Hunger Chew. My highest calorie meal is dinner plus the extra snacks that tend to go with the end of the day. I take one of these before dinner and it knocks out all of that recreational night-time snacking. This is something that you can take to get serious control over your calorie count and will give you immediate, measurable results.

Moving Forward
As you may know, I am in training for the Rapha Women's 100 coming up in July. The day of the event is NOT the time to try something new! So that is why I am trying these supplements NOW rather than wait. So far, I feel great and think the Re-Body Program is going to be a successful addition to my existing cross training program. These two products: Pre-3 Max & Hunger Chews are so far filling a gap in my exercise & meal planning protocol. If I can get those two issues nailed down, I believe I'm going to see some pretty amazing results as the season progresses.

Buddy Lee's Aero Speed Jump Rope

X-Training Diary: Park Ride, My Menu and Kit of the Day

Kit of the Day: Lazer Helium in Flash Flouro, XX2i France1 Eye Wear, Gore Bike Wear Countdown Lady AS Vest, Victoria Thermal Jersey and Spinnaker Capris by Terry.

RAPHA WOMEN'S 100, NJ: What a beautiful weekend! I started with a bit of cross-training on Saturday by doing some curls and chest presses on my Nordic Flex machine. Many cyclists neglect the upper arms but you do need a certain level of strength and tone for steering and quick handling.

Sunday morning started off right with a new multi grain cereal. Hodgson Mill Multigrain with milled flaxseed & soy.  It is a hot cereal and takes a little less time to cook than my Irish oatmeal.  It contains oats, wheat bran, milled flaxseed, soy grits, untoasted wheat germ and cracked whole wheat. It is SO delicious and is rich in Omega 3 oils due to the flaxseed. Complex carbohydrates like these were just what I needed for my training ride. Today, I went to my local park to avoid weekend street traffic.

My training buddy. Fully loaded Nishiki Sport Touring

A Ride in the Park
I find riding to my local park to be a cross-training adventure in itself. Once I arrived, there is a fitness trail that you can either hike or bike. It's about a 7 mile loop around the park and past meadows and marshy areas. 
The bright sunshine and blooming flowers and trees we amazing. I stayed on the main road and pulled into this bike rack here to stretch and take a few sips of water. I would have stayed longer but the wind and low temps were making it difficult to extend my training session.

My Menu for the Day
I was glad to have had the multi-grain cereal under my belt. I also had a cup of Rainbow Light's Chocolate Protein Energizer with a shot of coffee added to it. This gave me a bit more alertness and energy. I only did about 5 miles but after bucking the wind most of the time, I was a bit hungry when I got home.  Here is my menu for the day, not including dinner which will most likely be rotisserie chicken and mixed vegetables:

Chocolate milk is a great recovery drink. This is even better!

Breakfast
1 Cup Multi Grain Hot Cereal
1 tsp Butter + Canola oil
Splash of Milk

1 Cup Rainbow Light's Chocolate Protein Energizer

Lunch
15 Small Shrimp fried in Coconut Oil
1 cup mixed organic spring greens
3 marinated mushrooms
1/2 fresh avocado
1 tsp lemon juice
1/3 cup ramen noodles 

I try to keep anti-inflammatory foods like avocado & shrimp high on my training table list.

Kit of the Day
It was only about 48 degrees when I went out just before noon. Add in the wind chill factor and it felt more like 42. I prefer it a little warmer if I can get it of course but it was dry and sunny so I took a chance.  Here is my "weekend kit" which has more visibility due to the flashy green Lazer Helium helmet and white vest. My jersey and knickers are mostly black so I wanted to be sure and stand out for those Sunday drivers.

This thermal kit is good for between 44-48 degrees.

Lazer Helium Lid in Flash Flouro Yellow and XX2i France1 Eye Wear.

Terry's Victoria Jersey had a mandarin collar and is soft brush lined. Terry's Spinnaker Tights have minimum padding as they are more suited for spinning class.
With the added Gore Bike Wear Vest, I was very comfortable despite the wind. That's due in part to the built in Windstopper fabric. You want to keep your core warm.

In the 40's, I prefer full fingered gloves. These soft, fitted Pittards by Pearl Izumi are perfect and I also have a fingerless pair.  That's how much I like them! So this kit offers adequate to good comfort for between 44-48 degrees outdoors.

Last but not least, I always wear my RoadID FIXX ID tags just in case of an emergency. These go on with every kit and I pray I'll never need them.

Natural Backache Relief

Cycling, walking and running can all put extra stress on your back.

I know a lot of athletes say, "Go big or go home" but sometimes that may mean going home with a backache. After a somewhat dormant winter, our muscles seem to rebel against any unfamiliar stretching.  All the same, here are some natural muscle soothers that I have used over the years to avoid "back talk".

Stretch After You've Warmed Up
Aggressive stretching right before you've had a chance to warm up isn't the best idea. Your muscles are cold and will not appreciate being coaxed and elongated. Skip it. If you are out for an hour, you can do a bit of stretching at the 30 minute mark.  Save the rest for when you get home.

In The Drops or Not
This is obviously when you are bicycling and try to get low in the drops. Spend only about 30 seconds down at a time until you back is able to take longer times.  Better still, invest in a set of aero bars. They make such a difference and allow your back and upper body to take a break while cutting through the wind. 

Back Stretches

Try ab specific exercises as part of your x-training

The best way to stretch out the spaces between your vertebrae and ease the muscle tension is to lay flat on the floor with your legs up on a chair at a 90 degree angle. Dig your heels into the cushion and lift your buttocks off the floor for a count of 10.

Tone Your Abs
Your abdominal muscles support your back muscles so keep them in shape with planks and other exercises to include your obliques.

Limit Your Time Sitting
As a writer, this is one occupational hazard I can't avoid. I have used a voice recognition software program to dictate my last book but spent even more time correcting the computer's mistakes.  If you have to sit, make it point to get up at least every 20 minutes. It has been found that people who sit for long periods of time not only have more back problems but also have a higher mortality rate than less sedentary folks.

Dietary Helps for a Backache

Curamin by Terry Naturally quells inflammation

Curamin vs NSAIDS
I used to take Celebrex on a limited basis but eventually decided the risks were not worth the relief. I did a bit of research on natural anti-inflammatories and found Curamin which is a highly concentrated and bioavailable form of Tumeric.  Within about 3 months of using this supplement, I was completely off the Rx medication.

I also make sure to eat anti-inflammatory foods like ginger, tart cherries, salmon and others to keep flare ups at bay. There is an even more powerful form of this supplement call CuraMed which I use if I've over-done it.

Topical Soothers

I'll be the first to admit that I can not stand the scent of menthol, camphor or any other strong rubbing salves. Well, maybe a little embrocation on my legs every now and then but otherwise, NO.

Topricin Homeopathic Cream
If I'm especially sore, I take a warm bath in Epsom Salt or Dead Sea Salts and follow up with a generous slathering of Topricin which is completely odor free and non-greasy. I put my body through a lot and often start the day with a Topricin rub even before I get rolling.

Red LED Light Therapy
I have used this treatment for my shoulder, lower back and elbow as it gives drug-free relief from most strains and sprains. The powerful LED lights penetrate below the skin to help bring healing at the cellular level. The unit I have has a large panel that can be placed right next to the skin.  Usually 20 minutes is enough as I set it to cycle between frequencies. I recommend getting a unit that has a larger area of LED lights so you can treat multiple zones all at once. I place it against my lower back and set my iPod's timer to between 15-20 minutes.  It's very soothing and offers lasting relief. 

Red LED Light Therapy Panels like these cover and treat larger areas like your back.

 

X-Training Diary: Nike Leaner Legs, My Menu & Cycling Kit

KIT OF THE DAY: Rudy Project wins this round with their: Windmax Helmet, Kylix cycle eye wear and Long Sleeved Team Racing Jersey. Gore Bike Wear Shorts, Smartwool Hy-Fi Knee Warmers, Pearl Izumi Cycling Gloves.

Training Day
Well the temperatures finally broke a bit in the northeast and even though it was windy, 63 degrees felt pretty good!  As you may know, I am in training for the Rapha Women's 100 Cycling Sportive coming up on July 7, 2013. Now for the past two or three years, I've ridden through the winter but since Hurricane Sandy hit my area, there is still so much debris on the side of the road along with fallen trees whose branches lean in to snatch you. I have used my bicycle for short errands but that's not the same as a good long fitness ride. Over the next three months, I'll try to give you a snap-shot of one of my training days including what cross training exercises I did, menu ideas and my Kit of the Day.  Here we go with day one:

Oatmeal is delicious, full of protein & fiber. I'm going to need it!

Nike Leaner Legs
So I started off today with a group outdoor exercise class. It was beautiful outside and about 53 degrees at the time. We did the Nike Training Club App: Leaner Legs which takes you through 15 minutes of leg toning jumps and lunges. Just what I needed!  To fuel all this fun here is my breakfast & lunch menu:

Breakfast: 1/2 cup Oatmeal + handful of dried cranberries & 1 tsp. coconut oil

(15 Minute Nike Leaner Legs Workout plus lots of water)

Lunch: Egg Salad on 1 slice whole wheat bread. 2oz portion of grilled boneless skinless salmon & whiting

(After lunch, 6 + mile bicycle ride on my Nishiki Sport Touring)

Dinner: Homemade California Pizza with Avocado & bell peppers

Salmon is rich in Omega 3 fatty acids and can help with post exercise recovery.

On the Road Again
After lunch, it was time to hit the road (bike). My strategy (yes I do have one) is to train on the heavier Nishiki Sport Touring bicycle replete with stuffed panniers for that extra drag. This should strengthen my legs and make it easier to push a much lighter bicycle on the day of the ride. That would be my Terry Symmetry.

Cycling Kit of the Day
I chose the long-sleeved Rudy Project Racing Jersey because it was windy today and I didn't want to get chilled. The full zip feature allowed me to regulate my temperature very easily and I like that it is white and highly visible. I topped it off with their new Windmax lid which is super light and airy. I could actually feel cool air blowing over my scalp! Comes with a bug net to allow air in but keep those critters out.

Rudy Project Kit - 
The Rudy Project Racing Jersey, helmet and glasses were so comfortable for my opening day ride. 100% polyester it offers some sun protection. Three open pouches in the back. Soft spun, it allows just the right amount of air to pass through so I stayed comfortable and dry.

Rudy Project Windmax Helmet - This thing is so light and comfortable.  Weighing only 250 grams (8.8 ozs) with out accessories, it is my favorite lid.  Comes with a removable mountain bike visor and insect net plus extra replacement padding for a custom fit.  Turn the knob in the back to dial in the perfect fit for your noggin. Helmets are always a problem for me due to my long hair but this one has that situation covered.

Rudy Project Kylix Eye Wear - I really like these for style and their ability to accommodate my eyeglass Rx. The nose and earpieces are totally adjustable but the payoff are the inter-changeable optics. I'm wearing the Lazer Red lenses here but most of Rudy's eye wear allows you to replace the lenses with another color / tint according to your specific riding conditions.

Smartwool Hy-Fi Knee Warmers

Smartwool Hy-Fi Knee Warmers

I wanted to wear my Gore Bike Wear shorts today but it was still a little too cold for all that air to be hitting my quads sooooo. I added these soft Merino Wool knee warmers from Smartwool to the kit. The silicone bands both on the skin and fabric sides keep them in place. They didn't move for the whole ride nor did they cause my shorts to shift.

I really can't say enough about these.  You get double duty out of your shorts and short sleeved jerseys because you can add these and extend the season.  It's still not warm enough to me for bare arms and knees.  I guess I'll be using them a while longer until the temps heat up.

Another side benefit I noticed is the leg/thigh compression the knee warmers offer. This gave me a little unexpected boost on the hills the first day out.  Thank you!

Smartwool Knee Warmers & RoadID Bibs on my Terry.

Next Stop, Bib Shorts!

I enjoy my cycle shorts but nothing beats the comfort and convenience of bib shorts.

Next to my Smartwool Knee Warmers, I enjoy wearing my Road ID Bib Shorts.  You never have to worry about pulling them up so they make the perfect companion for longer, more intensive rides.

So are you taking on the Rapha challenge or any others this season? Share what exercises programs or apps you're doing to get in shape this spring!

My "Trainer".  I figure with all the stuff I have in these panniers, I should shape up in NO time!