Cal,
If you haven't already, you should check out the sturmey archer kickback hub. I have the freewheel version (there is a coaster brake version as well.) I built up a set of wheels with the Kickback as my entire drivetrain. It has a 1:1 ratio and a 1:.66 ratio. This givea a great spread for mountain biking east coast trails. One gear for climbing and one gear for the flats and downhill. I have this on my first 1996 Stumpjumper rigid bike. The whole bike is an homage to Suntour's pinnacle days with a XC pro set of brakes and crankset and XC Comp front hub (I used the comp because the races are the same but the axle is steel not titanium.) I love this bike and it is pretty dang light for a steel mountain bike.
Also, about eating; when I was racing with Temple U. I consulted a nutritionist at the VA hospital who was formerly the nutritionist for the sports teams at UNC. When I asked her about my intake she said I needed to TRIPLE it or I would suffer ketosis where the body eats the muscle for energy and I would never get stronger. I was eating 3000 calorie breakfasts and on race day I would try to hit 4000 calories. I was 168lbs and my BMI was supposedly unhealthy since I had no fat. When I would go to the doctor, I would mess with the intake nurses and drop my blood pressure to the floor. Cyclists and long distance Runners and swimmers have that ability to sit down and breathe and relax to have a resting heart beat that would otherwise be dangerous in many individuals. Right now I only have my 1981 Miata 610 Touring bike for the road but I can still train on it. It would be really nice to build up another really lightweight racing bike but that certainly isn't in the budget this year.
Right now, I have realized that I do not eat enough protein. Since I am largely commuting to and from school as well as my internship 10 miles away, and doing it on a bicycle, I feel like I am actually losing muscle mass because we don't cook very much meat at home. Yogurt and peanut butter can only go so far when packing protein.
Phil Forrest
Phil,
I'm an old fan of Suntour Micro-Drive. I have a set of Micro-Drive 175mm cranks if you want them: square taper for 112mm bottom bracket. They are yours, if you want them.
My 48" to 63" is only 1:1.31. The 63 gear inches seems to be a good all rounder, but not tall enough for my Harlem Hills interval loop. I can see how 1:1.6 (Golden Mean) is the sweet spot. If I use 48" for a low the high is a nice 76.8" which is a great hammer gear. I use to have my steel IBIS set up with a 48-16 for 72 inches.
This Perricone Diet has been a game changer for me. While carbs are somewhat restricted, processed grains eliminated, I find the time to cook up legumes in batches. I soak them for a day to reduce the cooking time to about 45 minutes.
I found these jars of Tuscan flavors that have herbs, spices, peppers that I blend into cooked black-eyed peas. I add olive oil when I dose out my servings. Great to have 4 fried eggs over these beans.
This same brand also makes a Mexican jar of herbs spices and peppers that I add to black beans. Imagine a black bean omelet. Mucho good.
Chick peas are another staple. I make large batches of hummas using large amounts of olive oil. Part of the Perricone Diet are superfoods and seeds. I add to this Hummus sesame seeds (high good fat), flax seeds (another superfood).
I usually make guac with 5 avacados twice a week. Avacados are another superfood.
Oatmeal for breakfast with frozen blueberries. Today I threw in some chia seeds (another superfood Omega 3's) and some flax seeds. I buy in bulk amonds, walnuts, and sunflower seeds.
The only grains I eat are oats (5 minute not 1 minute), Barley (not a processed grain) and wheat germ (only wheat product and a superfood) that I sometimes add a few tablespoons to my oatmeal.
The feed given animals effects the amount Omega 3 and Omega 6, which are essential fatty acids that pretty much have been eliminated from out diets. I purchase "Eggland's Best" which are vegitarian feed that have markedly different/better nutrician that other eggs. Grass feed beef has Omega 3'S AND Omega 6'S, while regular grain feed beef is deficient in these essential fatty acids.
The same goes for Salmon. Farmed Salmon lack the abundance of Omega 3's and Omega 6's that is featured in wild Salmon.
Potatoes and corn are starches that are not part of this diet.
So I kinda have learned that my body requires more fat to remain healthy, and the Perricone Diet utilizes fats that encourage great youthful skin.
Before this change of diet I had chronic dry skin that was inflamation. Behind my ears near my scalp I had Seboratic Demititis, this scabby painful dandrif. I still have to moisturize my skin everyday, but it seems I am getting relief from these autoimmune responses with this diet change.
It seems that certain foods that have a high glycemic uptake like Bananas, and starches like processed wheat (pasta, breads, bagels), rice, potatoes, and corn are avoided because spikes in insulin are considered inflamatory because of insulin spikes.
Whole foods really are affordable, and can be both cost effective and be great nutricionally. One of the things required though is more frequent eating. Around 10:30-11:00 AM I eat a handful of almonds or walnuts. Today I'm going to have a hearty dose of Hummus laden with olive oil and fortifien with Flax seeds and Sesame seeds.
After 4:00 PM when I get home I'll have a snack of Guac. For dinner I have French Lentals that I first soaked for 24 hours, drained, and simmered for 45 minutes with some canned imported Italian peeled whole tomatoes that had no salt added. The ingredients are tomatoes and citric acid on the can. To this stew of lentals and tomatoes I add a dose of "Power Greens," a blend of Kale and Spinach.
Will likely have a chicken breast or some smoked Salmon as added protein.
What I have learned is that the American Diet utilizes too many processed foods, and encourages the intake of too many carbs. The "unprocessing" of food, if one takes the responsibility, can be readily mitigated with a minimal of planning and effort. I also find this food rewarding and satisfying to eat. This food is far from boring or bland. Bonus is youthful skin.
I'm not a big fan of Greek Yogart, but instead I consume regular yogart with fruit as a snack, and get a good source of protein from using Skim-Plus which is double the protein.
Yesterday I did two 17 1/2 minute miles on the elyptical that ended with sprints. With the cool downs for recovery I did 40 minutes on the elyptical overall.
Threw around some dumbells, and then Jumped on the stationary bike for another 40 minutes pushing a moderately high resistance at low rpm. My body was tired but not hammered. Today I'm happy that I beat the rain and walked to work.
Pretty much I don't feel like I overdid anything, I'm not sore, and If I had the time I would put in the extended time in the gym again, but to save time I will likely have to go high intensity to fit it in.
Cal
