Rolf Devinci Sports

Benefits of Intermittent Fasting? Part Three - Autophagy

2012-02-01T12:56:00.000-08:00

Autophagy is......

"...a catabolic process involving the degradation of a cell's own components through the lysosomal machinery. It is a tightly regulated process that plays a normal part in cell growth, development, and homeostasis, helping to maintain a balance between the synthesis, degradation, and subsequent recycling of cellular products. It is a major mechanism by which a starving cell reallocates nutrients from unnecessary processes to more-essential processes."

Wikipedia

In layman's terms autophagy is when cells recycle waste material, eliminate or regulate wasteful processes and repair themselves.Sort of like your computer defragging it`s hard drive and deleting unnecessary files and processes. Why is this important?

" It’s required to maintain muscle mass, and inhibiting it induces atrophy of adult skeletal muscle. It reduces the negative effects of aging and reduces the incidence and progression of aging-related diseases..."

                                                 M Sisson

"Although fasting induces an acute increase in autophagy in most tissues, the more intriguing effect of long-term calorie restriction is to prevent an age-dependent reduction in basal or stimulated autophagy. No one seems to have a clue as to why this happens. It is clear that properly regulated autophagy (i.e. balanced by new synthesis of proteins and organelles such as mitochondria) helps to keep the interior of our cells “clean” and optimally functional by getting rid of proteins, aggregates of proteins, and organelles that have been damaged by oxidative stress or other mechanisms".

                                                 J Stone

Autophagy and Aging......

"During the aging process, free radicals . – highly reactive byproducts of our cells’ respiration – wreak havoc on our cellular machinery. Mitochondria, the tiny power plants that keep a cell functioning, are especially vulnerable to this type of damage. The effects can be disastrous – if malfunctioning mitochondria aren’t removed, they begin to spew out suicidal proteins that prompt the entire cell to die. Cell death, on a whole-body scale, is what aging is all about...."

William Dunn Jr

Autophagy, Apoptosis and Cancer.....

"A cell that switches from normal growth to cancerous proliferation can also be induced to commit suicide, making apoptosis one of the most important built-in barriers against cancer."

"The functional relationship between apoptosis ('self-killing') and autophagy ('self-eating') is complex in the sense that, under certain circumstances, autophagy constitutes a stress adaptation that avoids cell death (and suppresses apoptosis), whereas in other cellular settings, it constitutes an alternative cell-death pathway. Autophagy and apoptosis may be triggered by common upstream signals, and sometimes this results in combined autophagy and apoptosis; in other instances, the cell switches between the two responses in a mutually exclusive manner. On a molecular level, this means that the apoptotic and autophagic response machineries share common pathways that either link or polarize the cellular responses...."

http://www.theiflife.com/green-autophagy-evolutionary-health-care-plan/

Autophagy and the Brain

Good for the body but also good for the mind........

"If we have leftover or damaged mitochondria just hanging out, they seem to create destructive reactive oxygen species and general mischief.....such as dementia, premature aging, cancer, and probably autism...."

http://evolutionarypsychiatry.blogspot.com/2011/02/basic-science-energy-is-everything.html

"Fasting may also protect the brain from age-related neurodegenerative diseases such as Alzheimer’s and Parkinson’s....."

http://www.mindfulmuscleblog.com/intermittent-fasting/

"It is however very clear that an adequate basal level of autophagy in brain neurons is required to prevent neurodegenerative disorders — many of which are associated with and mediated by undue accumulation of toxic protein aggregates in neurons. Indeed, drugs which accelerate autophagy in the brain have been shown to be useful in rodent models of Alzheimer’s and Parkinson’s disease."
J Stone

Ball Hockey - The Perils Of "Going To The Net"

2012-01-30T13:06:00.000-08:00

What happens when you go to the front of the net looking for a screened shot, tip or rebound when someone like this takes a slapshot from about 12 metres from the net......

Using a (hard) Mylec orange street hockey ball like this.......

While you are in a similar position as player #24............

This is what happens............Ouchie!

Needless to say it was one "sensitive bike commute to work this morning and a long day in the chair. The things I suffer through for the love of the game!Worse thing is it was probably a goal had I not got in the way.

Got hit between the glute and the hip.Sore as a beotch but at least the swelling is subsiding. The question now will be how much bruising will occur...hopefully my platelets are higher than usual or I am in for a colorful, albeit temporary, tattoo.(wink)

"Meat, Vegetables and Tubers...."

2012-01-28T11:40:00.000-08:00

An excellent interview with Matt Lalonde titled The Science Behind The Paleolithic Diet. Hosted by Evolution TVOL.

My takeaways.....

"...vegan for two years and vegetarian for eight...."

An unique perspective on Paleo tempered from experience on the other end of the dietary spectrum.I think this important and adds balance to his views.

"....Using the evolutionary approach or if you're using the anti-nutrient approach...."

  .Different methodology for different folks. I know I tend to fall within the anti-nutrient/toxin "camp" and base much of my diet on the foods that work for me (and,conversely, do not) rather than assuming everything neolithic is unsuitable.It's been my mantra for some time so it is gratifying to see some of the brightest minds in the paleosphere advocating an individualist approach......

"The only way to figure out what an optimal diet is for you is to experiment and observe."
                                      C Kresser

http://chriskresser.com/beyond-paleo-moving-from-a-paleo-diet-to-a-paleo-template

"Just because you never eaten it doesn't mean you are not adapted to it,maybe it means you are less likely to be adapted.....where do I stand on that spectrum, maybe I will run the experiment on what I can tolerate and what I can't..."

   Bingo! That has always been my POV and practice.

"(Plant) proteins are the problems....very rich in proline.....undigested peptides have biological activity"

   Plants can`t run away to defend themselves hence some produce antinutrients, problematic proteins and toxins. Can't argue the logic.

"We are never going to see full adaptation to this stuff (grains) cause it is not killing us before...we can reproduce and...the pressure is not high enough....."

   Yup. Makes sense.

"Paleo is a pretty good baseline....."

   Agreed!

"....about 50 years of topsoil left if corn and wheat agriculture is kept at it's current rate...."

   Scary if accurate. Damaged soils repaired by ungulates eating grass - oh the irony!

http://rolfdevinci.blogspot.com/2011/01/in-praise-of-ungulate-paleo-perspective.html

"Meat, vegetables and tubers...."

   Amen!

"What works best for you....."

   Exactly! To Hell with the cookie cutter approach to diet. As I said a million times.......find what works for you!

Great interview with some sound reasoning and basic logic.

Benefits Of Intermittent Fasting? Part Two - IF, HGH and Type II Diabetes

2012-01-23T09:31:00.000-08:00

"Fasting has been found effective in the treatment of type II diabetes, often reversing the condition permanently."

Stephen Harrod Buhner

An excellent primer by Idai Makaya on how IFing decreases insulin production while increasing human growth hormones which in turns promotes fat burning, lean muscle and the prevention of insulin resistence.

"(IFing) is likely to reduce the risk for diabetes and many other ‘lifestyle diseases’ - is it not likely that people with diabetes (and on medication) will require less medication if their bodies were to adapt to burning fat (and using very little glucose) and if their growth hormone levels were to be raised for most of the time ..."

http://idaimakaya.com/IntermittentFastingandDiabetes.aspx

"(I) had finally discovered a method that keeps my blood sugar levels at or close to the normal range. Diabetes was defeated! I naturally lost weight, and also began to experience many quality-of-life benefits which I did not expect, as well as marked improvement in measurements such as cholesterol and blood pressure......"

Lee Shurie

http://shurie.com/lee/writing_defeat_diabetes.htm

"The researchers were able to replicate these initial finds and also demonstrate that fasting is associated with a lower prevalence of diabetes. In fact, fasting appeared to nearly halve the odds of developing diabetes."

Jarret Morrow, M.D.

Insulin Versus HGH

"There are some indications that human growth hormone may actually improve diabetes. A study done at John Hopkins about the effects of HGH on blood glucose supports the idea that when elderly people have low human growth hormone they also have more intraabdominal fat and their insulin acts less well. "

http://www.thegrowthhormone.com/hgh-diabetes.html

Here`s the beauty of fasting regimens - you can activate natural* HGH production through intermittent fasting.Why is this so important?

"Basically speaking, high levels of insulin do not co-exist in the body with high levels of growth hormone. If one is high, the other is low."

Idai Makaya

How does this happen?

"HGH and insulin are opposites in function. HGH is focused on tissue repair, efficient fuel usage and anti-inflammatory immune activity. Insulin is designed for energy storage, cellular division and pro-inflammatory immune activity....Researchers at the Intermountain Medical Center Heart Institute found that men, who had fasted for 24 hours, had a 2000% increase in circulating HGH. Women who were tested had a 1300% increase in HGH. The researchers found that the fasting individuals had significantly reduced their triglycerides, boosted their HDL cholesterol and stabilized their blood sugar."

http://www.naturalnews.com/034277_fasting_longevity.html

"HGH does play an important role in both building muscle and burning fat. It acts directly on your fat cells telling them to release stored fat for energy when you are fasting. And it also activates key pathways involved in muscle building."

http://www.eatstopeat.com/what-is-hgh.html

(*Usual caveats apply. There have been some studies that seem to indicate that HGH therapy may increase the chance of insulin resistance and developing type 2 diabetes. From what I can determine it is usually the result of supplementing with HGH.Artificially elevating it`s presence to facilitate muscle growth, getting stronger or used as an anti-aging cure so popular with celebrities. I was unable to find any link between natural fasted increases in HGH and the negative side effects associated with artificial supplementation.)

The Take Away

In layman's terms you (naturally) increase HGH while fasting as insulin levels drop which in turns activates metabolic fat burning. This in turn begins the process of "leaning out" with less stored fat but more lean muscle.That state of being improves many health markers and helps prevent the formation of metabolic syndrome illnesses such as cardiovascular disease, cancers and type 2 diabetes.

Part One
http://rolfdevinci.blogspot.com/2012/01/why-intermittent-fast-part-one-if-and.html

Winter Walkabout - The Woods

2012-01-21T06:25:00.000-08:00

After a pre dawn cold water dousing I opted to take advantage of yesterday's snow storm and take a hike through the woods. I love the woods in winter especially after a snowfall when the trees are shrouded in fresh powder. Not only is it quiet and peaceful but everything seems so pristine and clean.

It was chilly this morning with temperatures listed at -7C but much colder at -16C with the windchill.That is the beauty of the woods in that the trees offer protection from the prevailing winds and combined with the rising sun it feels much warmer.

The trees coated in fresh snow contrasted against the bright blue skies makes for awesome photos.

What is it about streams in winter? How the trickle of partially frozen running water seems to loudly echo in the silence of the surrounding woods. I'm not sure why but it resonates with me?

What also resonates with me after breaking trail in the snowy morning woods is a cup of coffee in the brisk air. Coffee always tastes good but after a winter hike through the snow it tastes absolutely divine.

Absolutely gorgeous day!
Priceless!

Benefits of Intermittent Fasting? Part One - IF and Cardiovascular Disease.

2012-01-20T14:51:00.000-08:00

Me - "I fast most days usually between 16 - 19 hours then consume my calories in a smaller eat window usually between 3 - 9 pm."

Aquaintance - "Why would you do that. It`s not healthy?"

How many times have I heard that reply since assuming an intermittent fasting way of eating(WOE)? My last conversation on the subject got me thinking about the health benefits of intermittent fasting and how it could make for some interesting blogger fodder.

Intermittent Fasting and Heart Disease

There appears to be benefits of calorie restriction and fasting for cardiovascular health with confirmations from the usual animal studies.....

"Enhance[s] cardiovascular...functions and improve[s] several risk factors for coronary artery disease and stroke including a reduction in blood pressure and increased insulin sensitivity" and that "cardiovascular stress adaptation is improved and heart rate variability is increased in rodents" and that "rodents maintained on an IF regimen exhibit increased resistance of heart and brain cells to ischemic injury in experimental models of myocardial infarction and stroke."

Wikipedia

Recent studies on human subjects by the American College of Cardiology have determined that intermittent fasting decreases your risk of developing heart disease....."HDL(good) cholesterol increases while triglycerides decreased during an intermittent fast."

The Mormon study in Utah confirmed that even periodic fasting resulted in lower risk factors.....

"ACC had also previously found that those who fast for at least one day each month, have a lower chance of developing coronary heart disease.This study included 200 Mormon residents of Salt Lake City, Utah......most Mormons tend to fast for 24 hours at least once a month for religious reasons, making them perfect long-term candidates for this study."

http://www.fitclub4.com/fitness-news/intermittent-fasting-helps-prevent-diabetes-heart-disease-and-lowers-cholesterol

A balanced article from the New York Times regarding the Mormon study, ACC and previous research on the effect of fasting on cardiovascular health......especially at the hormetic level.

"There is a lot more to be done to fill in the research on the biological mechanism,’’ Dr. Horne said. “But what it does suggest is that fasting is not a marker for other healthy lifestyle behaviors. It appears to be that fasting is causing some major stress, and the body responds to that by some protective mechanisms that potentially have a beneficial long-term effect on risk of chronic disease.”

http://well.blogs.nytimes.com/2011/04/04/regular-fasting-may-boost-heart-health/

A Pubmed.gv document if you are so inclined to read the research. A possible link between fasting and exercise for heart health.If I understand this correctly IFing may be even more beneficial for sedentary/inactive individuals.

"Interestingly, cellular and molecular effects of IF and CR on the cardiovascular system (and the brain) are similar to those of regular physical exercise, suggesting shared mechanisms."

http://www.ncbi.nlm.nih.gov/pubmed/15741046

As is expected there are always naysayers(which is a good thing) who offer alternative views on any controversal dietary/nutritional subject. Fasting is not exempt from this spotlight with studies(?) indicating that breakfast skippers often end up with cardiovascular health issues.....

"In the study, published in the American Journal of Clinical Nutrition, Australian researchers examined whether breakfast skippers are setting themselves up for heart disease and diabetes.....Turns out those who tended to skip breakfast as kids and adults had a larger waist circumference and significantly higher insulin, total cholesterol, and LDL cholesterol levels—all warning signs for heart disease and diabetes—than those who regularly ate breakfast as kids and adults."

That begs the question of what actually causes the health concerns; extending an overnight fast by skipping morning meals or what foods are consumed once the breakfast skippers opted to eat?

Mike from The IF Life sums it up appropriately here........

"The real message is that if you eat less quality of foods, gain weight, smoke and drink more all because you skip breakfast, then perhaps you need a new plan......"

http://www.theiflife.com/skipping-breakfast-increases-risks-for-heart-disease-not-really/#more-17738

MEC Plasma USB Front and Rear Flashers - Product Review

2012-01-16T09:57:00.000-08:00

I tend not to do product reviews because such things can really be subjective but since my accident in October I have become much more aware of how I (as a cyclist) am perceived by motorists.That awareness is made even more acute as a winter bike commuter in Canada.

I picked up one of the front (white) flashers last winter to facilitate a safer commute and it has been rock solid. Holds a charge well(no batteries required) but is recharged via an USB port. Brilliant! Easy to charge at home or at work.Waterproof and wrapped in flexible silicon housing it attaches to a bike's handlebar by placing the tail into an U shaped notch built into the body. No tools required except for your fingers. Brilliant.

It offers a surprisingly bright illumination for the size with a couple options; steady or flashing. On the(un-illuminated) rails to trails path bypassing Joe Howe drive it lit up the route very well in the pre dawn darkness.Brilliant!

In addition to a second front light I also picked up a rear (red) light to supplement my current battery operated flasher.Containing all the benefits of the front flasher it is designed differently but still cranks out either a steady or flasing red light. Suitable for a seatpost it could also be added to a back pack, paniers or helmet with some creativity due to it's small design. I have some concerns about the clamping attachment as it does not look as sturdy as the front lights and appears rather minimalist in design. It also does not offer side illumination due to the housing but in conjunction with my standard rear flasher it should add visability to my backside.

The best part is the price. Retailing at $9.75 CDN with no need for AA battery purchases it is a simple, cheap and effective way to be seen. They also come in a variety of colors beside basic black.Brilliant!

http://www.mec.ca/AST/ShopMEC/Cycling/Lights/PRD~5025-534/mec-plasma-usb-white-led-front-light.jsp

http://www.mec.ca/AST/ShopMEC/Cycling/Lights/Rear/PRD~5025-535/mec-plasma-usb-red-led-rear-light.jsp

It's a jungle out there especially on dusk and dawn work commutes with motorists either asleep at the wheel or anxious to get home so cycle defensively and ensure you are visable to the metal sharks less they make a meal out of you.Been there done that!

Ride safe! Ride smart!

Feeding Stump - The Wary Crows

2012-01-15T07:35:00.000-08:00

A cold Sunday morning in January meant the local murder of crows were probably really hungry so off to the feeding stump I went with todays offerings of PB&J sandwiches. Grabbing the camera I figured I would shoot some video and placed a small table next to the stump to facilitate the shoot.

Crows are intelligent birds and right from the moment I walked away it was evident that they sensed something was different. On a frigid morning like today they are usually diving upon the feast before I have even departed the back yard. Not today. Acutely aware of their enviroment they knew something was afoot and were quite skittish about the table and camera.

So I had some fun with the video.......the caws seemed to comprise a conversation so I ran with it.

A Saturday Morning In January

2012-01-14T08:49:00.000-08:00

It was a catch all kinda morning on a damp, blustery winter day. Ended up doing a real cornucopia of stuff in my outdoor playground with plenty of variety. After a warmup run it was some 50 metre sprints.....

Followed the sprinting up with some deadfall squats. I really need to focus upon lower body strength this winter.

Back on the softball diamond I opted to do some bokken kata. I picked up a bokken online to teach myself some sword play this winter just for the fun of it. Scratch another lifetime "must do" off the bucket list. As a historical reinactment fan sword play has always been of great interest.You Tube is great for these type of things. All kinds of instructional videos to self educate oneself. That said Aikido Ken-Gi is quite complex so my attempts are quite rudimentary to say the least.Things one does to help pass the winter away.....(wink)

Followed up the katas with some sword spins. It took me the longest time to figure out the hand and wrist movements but once I got it I was able to start practicing in earnest.Yeah - I know. Nerd alert!(wink) As a swords and sorcery fan and a LOTR acolyte sword spinning is neat in a Hollywood movie kind of sense.Remains a work in progress for no other reason that it is a challenge.

Heading homewards I stopped at my balance beam. The last big wind storm had dropped two trees so I placed a third across them to form a Z. My injuries from my bike crash in October have cleared for the most part with the exception of my balance. Vertigo and dizziness were the worse legacy of smashing my head off the pavement and, although better, my balance is somewhat sub par. Decided I would start working on making it better by some simple exercises. Oddly enough I find bokken kata seems to help it as well as it involves footwork and body positioning combined with (controlled) sword strikes. Funny how things work out sometimes?

Coffee

2012-01-10T16:48:00.000-08:00

Need I say more other than question why the glorious bean has only had supporting roles on my blog? I feel there is a definite need to right a wrong and end an injustice. Not only is it my favorite "pick me up" beverage and comfort drink but has many health benefits as well. Long demonized coffee is experiencing a long due renaissance and finally recognized as a legitimate part to any healthy diet.

"It looks like coffee has two main ways of improving the health of your body: antioxidants and caffeine. Both these substances have health and anti aging benefits....."

http://longevity.about.com/od/lifelongnutrition/a/coffee_health.htm

Coffee linked to brain health and improved cognitive functions?

"It provides coffee-drinkers with protection against certain age-related brain problems, such as Alzheimer’s Disease (AD) and dementia.....A study published in the Psychopharmacology journal revealed that coffee-drinkers performed better on tests of cognitive function (reaction time, incidental verbal memory, and visuo-spatial reasoning) than non-drinkers."

http://www.pureandhealthy.com/blog/2010/07/the-anti-aging-benefits-of-coffee/

What of the proposed antioxidants found in coffee?

"the antioxidants in coffee are called 'polyphenols'. Coffee also has flavonoids, proanthocyanidins, stilbenes, lignins, cinnamic acids, coumarins, lignans and benzoic acids. Coffee also has high level of chlorogenic acids and caffeic acid, which are very strong antioxidants. "

http://www.buzzle.com/articles/antioxidants-in-coffee.html

It also appears to have a role to play in athletics and sports performance.......

"It is thought by many that one of the ways in which an athlete receives a benefit from taking caffeine during exercise is through enhanced fat oxidation occurs; this leads to a sparing of the use of glycogen. However, it is probably more likely that the way that caffeine is beneficial to athletic performance is because it is able to inhibit adenosine receptors in the central nervous system. A further aspect of caffeine use is the effect that it has on the cardiovascular system...."

http://www.coffee-tea.co.uk/caffeine-athlete.php

Studies tend to support the theory that endurance athletes reap the biggest boost in performance primarily due to the caffeine found in coffee.

"The average improvement in performance is about 12 percent, with more benefits noticed during endurance exercise than with shorter exercise (eight to 20 minutes) and a negligible amount for sprinters."

What about the diuretic affect of coffee on hydration levels - especially important for athletes?

"The U.S. military is intensely interested in the physiological effects of caffeine on hydration.....Using subjects who habitually consumed a relatively low amount of caffeine -- equivalent to one, six-ounce cup of brewed coffee (100 mg/day; about 1.3 mg caffeine/kg), they found no detrimental effects of caffeine on 24-hour urine volume. (Armstrong, In't J Sports Nutr, June 2005) By day's end, the urine losses were similar whether the person consumed no caffeine or a high dose."

http://www.active.com/nutrition/Articles/The_facts_about_caffeine_and_athletic_performance.htm

Coffee remains a staple of my diet. I drink it black but also enjoy it with heavy cream or coconut milk. Sometimes I even add a little unpasturized honey before I head out on the bike or a run. I love the complex tastes of the different beans, the flavors of the different roasts and the aromas of (fresh) ground coffee. I like an expresso shot but also drink instant coffee as I am far from being a coffee snob.In my world there is a time and a place for all coffees. It is truly an amazing bean!

Cold Water Dousing - An Experiment!

2012-01-07T05:11:00.000-08:00

On the heels of my hormesis post, inspired by KT's polar bear swim and a natural extension of my fasting regimen I have decided to tackle a cold water dousing experiment this Saturday on my favorite guinea pig......me!(wink)

"Reporting benefits of improved circulation, healthier skin, overall vitality, and faster recovery from injuries, people from many cultures still swear by the age-old practice(cold water therapy) and it is recommended by Russian Systema teachers and some of the Asian (including Akido) Martial Arts practitioners."
G. Carver

http://gregcarver.com/blog/2011/hydrotherapy-cold-water-dousing/

According to Russian Systema the practice of cold water dousing involves....."taking a large bucket, filling it with water as cold as you are able to get it from Nature (in our case, the tap) and then pouring the contents over your standing body, from the head down and repeating this immediately a second time."

There is a methodology to the practice - at least in Systema.....

"The work of dousing begins with awareness. Make a conscious effort every time you douse, to maintain a strong and correct standing posture. Your body should feel balanced and in alignment, relaxed and natural, with every component of your column stacked above the one beneath it. Your joints should be loose and elastic, not rigid and locked. It is essential that you do not stop breathing..."

and benefits for health....

"offers this same feeling of overall refreshment and awareness on a bodily scale and to a much greater degree. The reason this is so refreshing is that when the body is exposed to hot water, it draws blood to the surface of the skin and away from the internal core, causing blood vessels to expand. By comparison, exposure to cold water causes blood vessels to temporarily tighten, draining blood out of the extremities and carrying the lactic acid and toxins that have gathered there away. A moment later, the body surges with a wash of “new” blood that invigorates the muscles with fresh oxygen and improves cellular function."

http://www.systemanorway.com/default.asp?iId=JLEIH

No time like the present! It actually felt quite amazing albeit the temperature was moderate at about -1C. I was standing barefoot in my unlevel rhubarb patch so will seek out a more balanced position next douse, preferably snow covered grass as opposed to snow covered dirt.Kinda cool way to start your day....pardon the pun.

Update - January 21 2012

Yesterday's snowstorm offered me an opportunity to perform a second douse in more challenging conditions;-7C and ankle deep snow. As some traditions follow the douse with a snow rub that will be the objective. Other than my exposed feet in the snow I felt no discomfort during the douse or snow rub.As in the first dousing it felt quite invigorating.

Hormesis

2012-01-04T14:14:00.000-08:00

"(from Greek hórmēsis "rapid motion, eagerness," from ancient Greek hormáein "to set in motion, impel, urge on") is the term for generally favorable biological responses to low exposures to toxins and other stressors."

Wikipedia

"Spartan life was governed by the principles of discipline, self-denial, and simplicity.They did not surround themselves with luxuries, expensive foods, or opportunities for leisure. The life of the Spartans seemed to hark back to a more basic way of life....."

H2G2.com

Stephen Guyenet puts the concept into layman's terms......"Hormesis is the process by which a mild or acute stressor increases resistance to other, more intense or chronic stressors. It can increase resistance to a variety of stresses, not only the one to which you are exposed...."

Surprisingly many people probably incorporate some level of hormesis into their lifestyle without even realizing or understanding the concept in regards to wellbeing. Moderate alcohol consumption, skipping meals and exercise are examples of hormesis.I can`t help but think of that old proverb - what doesn`t kill you makes you stronger. That is the general premise. Introducing the body to low/moderate levels of stressors will cause adaptation and the body will thus become stronger.

As an athlete I have been applying the principles of hormesis to my sporting activities. Train yourself to become a stronger, faster and fitter athlete in pursuit of personal bests. My recent adoption of a intermittent fasting way of eating is also an example of hormesis in action on a dietary level. Stephen's introduction to the subject also makes me wonder of all the modern convienences of Western civilization has indeed made us "soft" and the resulting rise in chronic illness just a reflection of our easy(er) lifestyles.

"Why is it that our ancestors were able to perform feats like killing bears and wooly mammoths in snow-swept grasslands? How do present-day tribesmen withstand days of ultra-cold temperatures in Northern Greenland and prolonged periods without water in scorching hot Kenyan deserts? Why is it that a century ago, children in the Swiss alps ran barefoot through ice-cold mountain streams on cold days, while now they get carpal tunnel syndrome playing video games?"

http://wholehealthsource.blogspot.com/2008/06/hormesis.html

I suspect everyone has rolled their eyes in response to an elder exclaiming how "young people have it so much easier nowadays" at some point in their lives. In fact I still regale my kids with stories from my youth about walking kilometres to school in bitterly cold temperatures, of hot days spent at the beach without any sunscreen and, to their utter disbelief, going hours without food cause I was busy playing baseball, riding my bike or sledding. As an adult I was amazed to hear how my parents and grandparents lived with such austerity, often without electricity, modern appliances or even running water and plumbing. As technology advances maybe we are becoming "softer" with each passing generation. Is it having an effect upon our wellbeing and health?

What prompted me to write this post? I have read some blogs on the subject of hormesis ranging from the benefits of fasting, of sun exposure to the gaining popularity of polar bear swims held locally every winter but it was my conmute to and from work that sealed the deal.Temperatures today were listed at -9C but -22C with windchill.

Under estimating the weather (due to an unseasonal mild winter) I was wearing cycling clothing suitable for warmer weather. Needless to say it was quite the shock once I was exposed to the prevailing winds. The stinging sensation of the crisp air was invigorating after I adjusted to the initial shock and soon settled in to my short 5km ride. Once at work,changing and shaking off the cold I remembered reading this blog posting by Dr. Anastasia about traditional European hometic cold weather practices. An excellent read that I had to revisit.

"In Finland the practice of ice-water swimming is called Avantouinti, in Russia its practitioners are named ”morzhi” (“walruses”). The less threatening variation is cold water dousing, an old tradition with roots in asceticism and naturopathic healing, frequently practised with fasting....."

http://primalmeded.com/2011/11/29/what-doesnt-kill-us/

Hormetic adaptation can occur with a variety of applied substances........

"Beyond chemicals and radiation, other biological stresses have been shown to have hormetic effects. Some of the more interesting of these hormetic stresses include: calorie restriction,cold temperature, heat shock, and hypergravity....."

The benefits appear to be wide ranging....."The hormetic effect also appears to involve several seemingly independent physiological systems, including the endocrine and immune systems, tissue repair and growth mechanisms, and neural plasticity".

Excellent resource here....check it out.

http://gettingstronger.org/hormesis/

So maybe the Spartans were a culture ahead of their time by advocating the health benefits of a hormetic type of lifestyle? We can disagree with their politics but there is little doubt that they were physically fit, strong bad asses! What about us? Maybe getting some sun exposure without slathering ourselves in sun screen is not wrong? Maybe taking a cold shower now and then might actually be beneficial? Enjoy that glass of wine!Skip a meal or two. Maybe "no pain, no gain" is indeed true and that a little measured suffering actually does benefit the body and soul.

I do know this.........it might have been bloody cold cycling to work but I was feeling prime once there!

Minimalist Running,Indoor Soccer Shoes And Ball Hockey - An Experiment.

2011-12-31T11:05:00.000-08:00

Last season I had bought a pair of mid distance sprinting cleats to facilitate my focus upon sprinting as opposed to distance running. Extremely light and very minimalist in design I actually adjusted to them quite well.It resulted in me becoming a mid foot striker as opposed to my usual plodding heel striking self while wearing "modern" runners.

http://rolfdevinci.blogspot.com/2011/08/barefoot-sprinting.html

Since I have been contemplating the return to duathlons for the 2012 season the issue of minimalist running has resurfaced of late. I have been doing some research and basically narrowed down my potential buy list to the Nike Free and Saucony Kinvara 2. In the process of evaluating these performance trainers as A - a bridge to true minimalist shoes and B - whether they would be capable duathlon shoes* it occurred to me that I should also evaluate my footware choices for ball hockey.

(*Note - I went for a run this morning in my traditional runners and it was misery.I will need to find a suitable minimalist alternative if I hope to begin distance running again.)

Since my ball hockey is played indoors on a highschool sized gym the nature of the game is similar to that of basketball. Fast transitions from offense to defense, sprints, cuts and pivots.Typically I have used running shoes and now understand why it was so hard on my body.Not only was I heel striking on an unforgiving surface but the uppers offered precious little support when it came to sudden stops, pivots and cornering.

My first thought was basketball shoes but since there is no jumping involved I questioned the need for high topped shoes.That led me towards court(tennis) shoes which then sent me in the direction of indoor soccer shoes. It became the classic epiphany moment! Indoor soccer and indoor ball hockey were definitely similar. Both played on a smaller surface and both requiring lots of footwork and sprinting.

"Indoor soccer shoes must allow you to run forward,cut laterally and pivot which is why they have a lower and different tread pattern than running shoe......they are designed to withstand regular ball contact and other impacts....."

Sounds like an experiment! I went to Sportchek and bought myself a pair of Diadora Monzuno shoes at a post Christmas sale price of $24.95.Sweet! Generally indoor soccer cleats are very affordable compared to runners even when not on sale. In light of the recent popularity in minimalist design perhaps they, track spikes, Chuck Taylors and Converse are the minimalist genre's forebears. That said the toe box in soccer cleats are snug and would not let the toes splay outwards upon impact which is so important in minimalist/barefoot running. As a ball hockey shoe, however, they should be an improvement over runners.They might make a good everyday shoe as well.

What is Minimalist Running?

Here is an excellent perspective on the whole barefoot/minimalist trend in running and how it relates to the vast variety of running shoes available......

"If we view running footwear as a spectrum, on one end you have no shoe at all, or barefoot. In the barefoot condition cushioning and stability are provided by the inherent strength and control of the feet and legs, proprioreception/ground feel are maximized, there is no added weight on the lower extremity, the heel and forefoot are placed at the same level on the ground, the splay of the foot is not restricted when it contacts the ground, and flexibility is limited only by the structural limitations of an individual’s feet....."

http://www.runblogger.com/2011/09/what-are-minimalist-running-shoes.html

Update - Jan 1 2012

I tested the indoor soccer shoes by using them for a run on a variety of terrain; pavement, hard pack trail, crushed rock trail and grass.In my case I am discovering that a more minimal style of shoe is better for my running style and lets me naturally become a midfoot striker. Slowed down for effect the Diadoras do seem to cause me to run more efficiently on the mid/forefoot.

It was a tale of two runs. Yesterday in my Adidas(stability) runners I was miserable but today in the Diadoras not only was I more comfortable but my stride felt much lighter despite the shoe being heavier. Ground feel was much improved - no doubt the result of the lower profile of the shoe.That connection to the ground through the use of minimal padding should make a hugh difference in both my ball hockey and running.

The difference between the shoes is remarkable.Heel to ball in the Diadoras was 2.5 cms- 1.5 cms with a drop of 1cm. In my Adidas it was 4cms - 2.3cms with a drop of 1.7cms.

Ball Hockey Upgrades

I also upgraded some of my ball hockey gear. Got a new helmet from Santa that fits(my fat head) quite well as it is required for participation in the East Coast Ballhockey League. Cage is optional so I will remove it prior to the first game.

Also upgraded the most important piece of protective gear - the jockstrap.The latest trend is shorts constructed around the cup obsoleting the traditional strapping and belts. Not only is it more comfortable but the shorts allow for unemcumbered movement while still protecting the family jewels.

I`m definitely looking forward to beginning the new league in January as well as playing my usual twice weekly sessions at the Bloomfield Recreation Centre. With the noggin and lads protected with new gear and low profile soccer shoes hopefully sparing my body undue pain, strain and discomfort I am good to go.Yippee!

Update - Jan 5 2012

The indoor soccer shoes worked well tonight at ball hockey. I am pleased with the "on floor" performance and I am far less stiff and sore tonight post game. A little tension across my shoulders and neck(my usual trouble area) but much less stiffness in the lower body.

Update - Jan 18 2012

Very happy with the soccer shoes. Performance on the gym floor is perfect and easier on my body, both during and after playing. I`m thinking of competing in the 2012 TNS duathlon series this season so the plan will be to start transitioning to more outside distance running. Before that happens I will need to research an appropriate minimalist runner and see how the body responds before commiting to duathlons.

Post Holiday Season Update

2011-12-27T06:06:00.000-08:00

Well the holidays are coming to a conclusion or at least they are for me as I head back to work tomorrow. The chaos that is the season has subsided back to the usual daily routine of domestic anarchy so everything is now right with the world.

In terms of diet I actually did well this Christmastime and limited my exposure to "bad things". With the exception of a couple Guinness and one Keiths I stayed away from the beer. I had a couple rum and cokes on one particular day but otherwise my alcohol consumption was red wine. The down side was I drank lots of it.

Food was not really an issue which was quite surprising. In previous years I was constantly tempted to eat the abundance of sweets, pastries and treats but not so much this past week. I'm not sure if my fasting regimen has improved my will power but I was able to limit my snacking - the key being able to enjoy a treat but then walk away. As a result I think I managed to limit weight gain this December despite a decided lack of exercise.

Exercise remains a challenge for me. Other than my MTB commute to work and back I have not gotten back on the road bike since the accident in early October. The plan was to (road) cycle throughout the winter season when both temperatures and road conditions allowed one to do so but my crash has ended that plan. Not only do I have no ambition to jump back into the saddle but my winter bike was involved in the accident and I am loathe to use my "race" bike for winter cycling.Not a word from my claims with the driver's insurance carrier. The lack of communication is beginning to feel somewhat annoying but I suppose these things resolve themselves at a turtle's pace.Getting some closure would help with my motivations especially if it entails the replacement of my crashed bike. Nothing like bike shopping to rekindle the cycling fire.

It is at that crossroads that I stand. Right now(but subject to change) I don't think I will bother racing bikes in the 2012 BNS race season. I am thinking about doing some duathlons instead (subject to change) but have had little desire to start any consistent running to date. I am enjoying ball hockey this winter and have signed on with another league for the rest of the winter. That will find me playing three times a week(twice on Sundays) until the Spring. Hopefully ball hockey will help exorcise my "crash demons" from my head and come April I will be keen to get back on the road bike. Time will tell - stay tuned.

Bought myself a traditional Chinese bow for Christmas and had the pleasure of shooting it yesterday.It feels good and pulls easier than my #45 hickory longbow even though it is ten pounds heavier at #55 @28.The surprise was the complimentary arrows. Made of bamboo with a traditional fletching/nock they are beautiful and function well.I have since learned that bamboo arrows also loose well on a wide range of bow poundages and are quite bombproof. I have since ordered six more from the seller.

Santa also bought me a hockey helmet for my new ball hockey league (they require helmets for liability issues). Ended up with a full cage since the helmet combo package was on sale and I could use it as a (ball hockey) goalie helmet as well. My current goalie mask is old and a little small so this gives me some options and would provide me with much better visuals. I would need to add/remove the cage each Sunday but that is no big deal.

It was good to have my sister and hubby relocate back to Canada from Australia. Now in Montreal they managed to get down and spend Christmas in Nova Scotia, For the first time in years we all managed to get together on the 25th for a family meal. Nice!

Winter At The Feeding Stump - The Seed Crow?

2011-12-18T06:35:00.000-08:00

Today is probably the coldest day yet as we awoke to a dusting of snow and -6C temperatures made all the worse by a windchill.My adopted murder of crows were hanging out in the back yard awaiting breakfast and I did not disappoint - on the menu this morning were trimmings from a cross rib steak, a dinner roll and peanut butter sandwiches.Once recognized(yup - they know me) the sentinel crow then "caws" the dinner bell and the rest of the posse arrives in short order.

Fortunately they enjoyed the steak and leftover roll before the gulls made the scene and gulped down the sandwiches after having chased off the Starlings. Gulls are definitely the T Rexes of the local bird population.Two of them singlehandedly finished off the cubed sandwich in short order.

Generally my crows will either pick up a cube of sandwich or offal and scoot off to enjoy the meal or fill their beaks and then depart the scene completely. My understanding is the male crow will take food back to the nesting female and/or actually stockpile food for later. They are quite intelligent omnivores so it would not surprise me in the least if they cache food, especially in winter.The gulls on the other hand just scoff down offerings in record pace.

Yesterday I noticed something very unusual. I put out hanging feeders for the juncos, bluejays and chickadees but will spread some assorted birdseed on the ground to keep the swarms of ground feeding starlings away from the feeders. I will also throw down some cracked corn for the crows but it seems they will only eat it as a last resort. Having restocked the feeders and spread some seed over the vacant driveway that borders my back yard I later saw a couple crows, but one in particular, actively eating seed? I know they are an omnivoric bird but seed is not usually on their menu?

It has been quite a mild winter to date so I don't think it was because they are extremely hungry?Could it just be an adaptation to urban life and the abundance of back yard feeders and bird seed? So today I placed my camera in video mode hoping I would catch my seed eating crow in action. Not only did I catch some footage but was privy to a closeup pov of seed selection, shell cracking and eating of the kernel.Over the hum of the city listen for the sound of the seed being "popped" by the crow's beak.

Its interesting how the local murder of crows has become familiar with my presence. Instinctively wary they have become less evasive of me and my approach, now ignore my camera for the most part and will ground feed even if I remain in the general area. I think I will experiment with calling them this winter. Sort of a Pavlovian response kind of idea based on a sound or vocalization.

Update - It seems crows will eat seed and will respond to being called. They also like peanuts so I guess that is why the PB&J sandwiches are such a big hit.
http://www.crows.net/food.html

The Forest For The Trees - Baked Apple

2011-12-11T15:13:00.000-08:00

Sometimes delicious yet simple food is just an "aha" moment away yet one never seems to discover them. The proverbial "can't see the forest for the trees" scenario. I headed down to the farm yesterday to visit my mother and during our meal she placed a couple baked apples on the table. Baked apples! It has been years since I had a baked apple. It just never occurred to me.

Tonight I cored two apples, placed some butter in the centres and sprinkled with cinnamon. Wrapped them in tin foil and placed in a hot oven. When soft I placed one hot apple on a dish, added heavy cream and more cinnamon. OMG! How tasty was that little treat.Apple pie without the wheat and added sugar.

Delicious, easy and fast to prepare. A perfect Primal treat.

The Healing Fast

2011-12-06T15:16:00.000-08:00

I started a week of Intermittant Fasting yesterday with a 19 hour fast. I have been struggling with some sinus issues of late that has not developed into a full fledged head/chest cold but has not cleared up either.Symptoms periodically include a runny nose, inflammation of the sinus cavities, phlemy throat and pressure around the eyes and cheeks.The plan will be to adjust my usual daily meal frequency to give my body some extra fasted time.Aiming for 19 hour + fasts this week by pushing my eat window back to late afternoon/early evening.

Fasting and Hormesis

I do find interesting the hormesis aspect of fasting. Hormesis, in layman's terms, is the application of limited stresses to the body which over the long term would be detrimental to wellbeing. Over the short term they make us adaptive and stronger. Exercise is the classic example - we become fitter but over training eventually makes us ill and/or broken. The periodic stresses of exercise have many beneficial outcomes.....

"Exercise is a form of hormesis. It's a stress placed upon the body that increases resistance to a number of other stressors: physical exertion, cardiovascular disease, depression, diabetes, age-related cognitive decline, neurodegenerative disease, etc......."

http://wholehealthsource.blogspot.com/2008/06/hormesis.html

It is really no different for fasting. Abstaining from food will eventually kill you but periodic fasting will improve health markers and make you metabolically stronger.

The premise I am experimenting with this week is whether intermittant fasting lets the body focus on healing and repair by diverting metabolism(energy) from digestion(stomach) to areas of the body that needs additional attention. In my case it's my troublesome sinuses.

"The goal is taking in your calories in a shorter time window, or taking a day off eating so your body can do some much needed internal gut cleaning...Healing takes alot of the body’s resources and energies but digestion takes up alot too.(Fasting) helps us rebuild our sick cells and detoxify the body."
M Sisson

Fasting offers improved immune function as well as opportunities for detoxing among other beneficial healing properties.....

"- HEAL a host of minor (and sometimes major) health disorders
- help you lose weight and keep it off
-CLEANSE your body of metabolic wastes and toxins
-improve your skin tone and health, making you look younger
-stimulate new cell growth, making you feel younger
-STRENGTHEN your immune system and natural defenses
-IMPROVE glandular health and hormonal balance
-increase mental clarity
-enhance your moods, enjoy a more positive outlook
-give you more energy and enthusiasm
-enhance your spiritual connection"

http://www.allaboutfasting.com/

Sinus Congestion and Intermittent Fasting

Will escalating my usual IFing regimen improve my sinus congestion and excess mucous? A search of Google seemed to indicate an improvement through fasting based upon many personal ancedotes. The question remains whether improvement was because fasting increased the efficiency of the immune response, fasting limited the consumption of mucous producing foods or if fasting limits/ prevents/heals inflammation within the body. Perhaps a combination of all?

Immune System and fasting
http://preventordoctor.blogspot.com/2009/03/boost-your-immune-system-go-fasting.html

Mucus Producing Foods
http://www.livestrong.com/article/30642-foods-can-cause-nasal-congestion/

Imflammation and Fasting
http://www.proteinpower.com/drmike/intermittent-fasting/inflammation-and-intermittent-fasting/

What about hydration? Regardless of what style of fast you adhere too they all advocate lots of clear fluids, pure juices and teas. Does proper hydration also stimulate a better immune response, alleviate congestion and prevent inflammation? Hydration might be a basic common denominator in all three?

"Poor hydration weakens the body's immune system and leads to chemical, nutritional and pH imbalances, which can eventually cause sickness and premature aging...."
http://www.stayhealthy.com/en_us/main/hydration_information

"The drainage of mucous from the sinuses can also be impaired by thickening of the mucous secretions, by decrease in hydration (water content) of the mucous brought on by disease, drying medications (antihistamines), and lack of sufficient humidity in the air...."
http://www.vaxa.com/sinus-health-main.cfm

"Drink lots of water: Remember to keep yourself well hydrated. When inflammation occurs anywhere in our body, our body naturally sends more of our body's water to the point of inflammation to help it heal. Proper hydration is can greatly reduce the pain that comes with inflamed and dehydrated muscles....."
http://www.netplaces.com/anti-inflammation-diet/other-ways-to-take-a-vacation-from-inflammation/hydrate-for-health.htm

Is that why fasting can be such an effective weapon in one's wellness order of battle? You strengthen, heal and cleanse the body but the very nature of fasting lends itself to sufficient hydration through the consumption of non caloric fluids in lieu of foods. Being properly hydrated in turn facilitates the beneficial effectiveness of strengthening, healing and cleasning. The classic win-win scenario.

Ball Hockey Goalie - The F-Bomb Post

2011-12-04T14:47:00.000-08:00

I guess the title pretty much sums up the body of this blog post. I was feeling good heading to hockey today and was seeing the ball well so I have no excuses. The first game was tied when a late comer arrived and defaulted to the other team who had one less player. Problem was he is inarguably the best ball handler and playmaker we have on the roster. His presence quickly un-leveled the playing field as the opposing squad began to dominate. We kept the first game competitive but lost 10 -8.

Second game began badly as we dropped three consecutive goals but did rally to make it a close game. The other squad were dominating the match forechecking, passing and taking advantage of our lack of a backcheck.We kept it close thanks to one of our forwards singlehandedly scoring at least 6 of our 8 goals. It quickly was becoming one of those days for me. Despite my best efforts I was unable to make that critical save or control that important rebound and the frustration in my game became evident. We eventually lost the second match 10 -8.

In the remaining 20 minutes of the third game we were totally dominated and I tweaked my lower back in the process(sigh). I'm not even sure what the final score was....I was basically a pylon for the last 15 minutes trying to minimize any further damage.

I had video taped the second game so here are some of the funnier moments.These short vids pretty much sum up my long day in nets. Warning - graphic language(wink).

- Didn't have much of a chance on this one.Just throw yourself across the crease and hope for the best.The "third man in" was my nemesis all day long as my forwards did not commit to a backcheck.

- I saw the play develop and knew the pass was going out to the man in the slot but I had to respect the shooter. Got across the crease in time but the redirected ball hit my inner thigh and then into the net.

- We just tied the game at 7 and I offer a pep talk then immediately let a rebound out right back on the stick of the shooter who then beats me with a shot pass my glove.This is all on me as I have to control the initial shot better.

- Once again the pass came out to an opposing forward in the slot. I got across in time to make the save but somehow he managed to get his stick through me and on the ball. It was the game winner and my comment pretty much summed up how I felt about it....hehehe.

Sucked I tweaked my back but at the end of the day its just fun competitive ball hockey and I do enjoy playing it. Some days you do wish there was a backup goalie on the bench and a coach with a hook though..........(wink).

Traditional Chinese Hunting Bow - The Reveal

2011-12-03T13:00:00.000-08:00

Last winter I picked up an American hickory Modoc style longbow and self taught myself(with the help of You Tube) the basics of traditional archery.Heading into this winter I decided to expand my knowledge by purchasing a 55# traditional Chinese recurve hunting bow.

Much shorter than my Modoc bow it will facilitate indoor(basement) shooting much better so I am anxious to string and shoot it. Unfortunately it is a Christmas gift to myself so will be off limits till Christmas Day. Stay tuned.....

2011 BNS Point Series

2011-11-29T06:12:00.000-08:00

Stumbled upon the point series for the 2011 racing season. I ended up participating in only three races this past season having worked the 2011 Provincial ITT and did not attend both the Yarmouth and Cape Breton events. Sadly the Raceday stage race was cancelled at the 11th hour which was too bad - I was looking forward to the event.

Placed 20th in the C category out of 61 competitors based upon the Falmouth(6th place) and Riverport(11th place) races and tied for 39th in the B category out of 54 competitors based on racing up a cat at the Halifax Criterium (13th place).

Not sure what the plan is for 2012 as I am considering flipping over to TNS and competing in the duathlon race series for a change. Guess that will depend upon how well the run training proceeds over the winter.

Sunday Morning In The Woods

2011-11-27T07:36:00.000-08:00

Since the cross race was cancelled due to concerns about doing too much damage to Seaview Park I opted to grab the longbow and head out to the woods to do some shooting. I forget how much I love the woods in winter when there is a carpet of snow on the ground and upon the foliage. Not only is it pretty but the silence is deafening, as if the layer of snow absorbs noise. It immediately puts me at peace with my surroundings and on some primal level just feels right. Note to self - snowshoes required if this November's snowfall is any indication of the coming winter weather.

My shooting range uses a deadfall's root system as a backdrop. I use an old area rug with a painted bull's eye that is draped over the fallen tree. I then cleared out some underbrush and deadwood to create a lane about about 35 yards between the trees to the target.When done I roll up the rug and place at the base of the fallen tree.

Today I experimented with my accuracy by elevating myself upon a boulder and seeing if I could thread the needle of trees to hit the target from a side view.It was a good challenge but expensive as I broke the field point off another arrow when I let loose into a tree. Guess that is why they are called hardwoods....(wink).Once my recurve arrives from Asia I will purchase some new arrows that (hopefully) will be usable on both my American longbow and the Mongolian recurve despite a slight poundage difference on the bows.

It was a good morning playing with the bow and just defragging in the quiet and solitude of the winter woods.A perfect head space before I strap on the goalie gear and head to the organized chaos that is ball hockey this afternoon.

Winter Training

2011-11-21T13:01:00.000-08:00

Today under sunny but cool late November skies I went for a 5 km run. That makes November 21 the start of my winter training regimen (sigh).

The Plan

To be honest I have no plan heading into the winter as I have no idea what I am actually training for come Spring and the start of the 2012 cycling season. That is an unusual situation for me to be in as I usually have a good idea of what I want to accomplish well in advance of the season. There are some reasons for this.......

I am unsure of the future of Finbar's Racing. The "beer" kit operating under the auspices of the BPCC banner became an official club last season. It offered the opportunity for those who had the team kit to actually race in the colors.Unfortunately GM, the president and co-founder of the club, moved out of province and there arose a general malaise as a result. I have no idea if the club will actually register with BNS for the 2012 season? I fear it may go the way of the Metro, Sportwheels and Gleneagle racing clubs.

A couple club members within BPCC opted to create a new race team for the 2012 season and in the process of recruiting for the JBR roster effectively beheaded the BPCC race team.No need to pass judgement since I opted to race in Finbar colors last season but surfice to say that BPCC racing is now a shadow of it`s former self.

http://javablendracing.com/

As a result I will consider returning to BPCC just to ensure we have some blue in the peleton for 2012.In terms of membership BPCC is the largest cycling club in the Province and host of the Halifax Criterium so it would be a damn shame not to see the jersey at the races. If I opt to race I will decide which Cat come Spring after I gauge my fitness and, more importantly, if I can regain my cycling mojo lost last month........

(I gotta admit that my desire to jump back on the road bike is not where it should be. I'm confident that a cold winter of running will remedy my "meh" attitude and come Spring I will want to get back out there on the roadways.)

It all hinges on whether I opt to race the BNS 2012 schedule at all. I have been giving some thought to taking out a TNS membership and revisiting duathlons after focusing upon road racing the last couple seasons.It will come down to my training over the course of the winter and how the body responds to the rigors of running.Having four duathlons held within close proximity to Halifax makes future participation even more attractive. I am also considering attending more non competitive club level cycling events. The last couple seasons has seen an increase in organized century/charity rides in the region.It certainly is cheaper than racing and avoids the usual ego dramas associated with competitive cycling.

I am also investigating the possibility of playing organized ball hockey during the summer of 2012. I have recently signed on to play in another winter league in the new year. If things work out this winter I may consider scaling back my competitve cycling in favor of fun-competitive ball hockey if I can find a summer league accepting new players.

Running

I was happy to see the trail maintenance folks were busy at work on my favorite stretch of local trail. Not only is it covered in a new layer of wood chips but rudimentary bridgeworks were created over the boggy, wet sections.Nothing fancy but it avoids wet feet which is real nice on cold winter days.

The wood chips are a nice feature. Not only do they add some cushioning under foot that helps diffuse moisture and mud but it mitigates the impact stresses of running on my wonky back and neck.Unlike pavement, hard pack dirt or concrete there is a little bit of give to the footing to make it easier on my body.

My running of late has been more of the track sprint variety(intensity versus distance) but this winter I will flip to more short distance trail running. Since most duathlon running segments are 4 -6kms I will focus upon that distance for the most part.Might try out a pair of minimalist running shoes since I have had good success with track spikes for sprinting. I will escalate my core training this winter along with strength training. Plan is to continue to cycle commute to work this winter weather permitting.

Diet

My way of eating has become somewhat lax of late, especially since the accident on October. I have realized some weight gain probably due to my pizza indulgences and occasional flirting with grains.Gotta get back on the Primal wagon and zoom in my WOE. Work in progress......

Bottom Line

I have no idea what I will be doing come the Spring of 2012, what colors I will wear if I opt to road race, what Cat to race, whether I will join TNS (duathlons) or just become a club cyclist and forgo competition altogether. I might even play summer ball hockey if I can snag a spot on a team? At least I can take reassurance in the fact there are lots of options. Until the big picture comes into focus I'll just continue winter running, ball hockey and bike commuting to, hopefully, maintain some kind of fitness.

The Goalie's Delemma

2011-11-13T16:04:00.000-08:00

Quite the day in nets.Saw lots of rubber today....whew!

Goalie's delemma - play the shot or play the pass? Sometimes you pick right and sometimes wrong.

Back In The Saddle...Again!

2011-11-08T13:21:00.000-08:00

To quote Aerosmith......."I'm backkkkkkkkkkk!"

With the unseasonable Spring like weather this week it was time to start commuting to work - in other words I got the message. On the weekend I re-fit my Norco hardtail to fill the gap as commuting bike since my Devinci remains at the shop. Other than getting used to flat pedals(my spds are on my Devinci) and getting comfortable on the upright MTB it felt real nice to get back in the saddle.

Hard to believe a month away from the bike could result in such a loss of bike fitness. I took the long way home via the rails to trails route and Bayers Lake today and the legs were pretty much complaining the whole way. To quote Jens..."shut up legs!" Nerves got a little bit frayed rubbing elbows with the metal sharks on Lacewood but none decided to take a bite. Veered off on to the Powerline trail and meandered my way home. The versatility of a mtb commuter is way understated.

Not sure if I will bother attempting any club rides for the remainder of the season. It is only a matter of time before the temps drop and the roads get salted. I am loathe to use my racing bike in winter conditions so bike commuting will have to surfice till Spring.

Things That make You Go "HMMMM" - Post Concussion Syndrome?

2011-11-02T11:03:00.000-07:00

Since I was continuing to experience some head issues twenty five days after my fall I decided to do some research on Post Concussion Syndrome(PCS). My current symptoms that were not present before the Oct 8th crash are....

- Dizziness upon waking and moving from prone to standing(mostly)first thing in the AM.
- Disorientation when I extend my arms over my head and tilt my head to the right(while stretching).
- Occasional blurred vison similar to looking through binoculars when the two lenses are not quite focused with each other.
- Memory issues like remembering passwords or needing to concentrate longer/harder on routine tasks.
- Dull ache in forehead. Not really a headache but more of a feeling closer akin to eye strain.

Most frustrating are that these are not consistent all day/everyday but seem to ebb and flow. Good days and bad days with no rhyme or reason. I can exercise with no issues but get dizzy getting out of bed...WTF?

So what is PCS?
(Author's comment -I capitalized those revelant to me)

"Post-concussion syndrome is a complex disorder in which a variable combination of post-concussion symptoms — such as headaches and dizziness — last for weeks and sometimes months after the injury that caused the concussion.Concussion is a mild traumatic brain injury, usually occurring after a blow to the head. LOSS OF CONSCIOUSNESS ISN'T REQUIRED for a diagnosis of concussion or post-concussion syndrome. In fact, the risk of post-concussion syndrome doesn't appear to be associated with the severity of the initial injury. In most people, post-concussion syndrome symptoms occur within the first seven to 10 days and go away within three months, though they can persist for a year or more."

(Author's comment - Swell!)

I find it reassuring that losing consciousness is not required to guarantee PCS. I certainly got the impression after my crash that since I remained "awake" that my brain was considered less injured. Probably true but it gave me a false sense of wellness and when I exhibited some concussive symptoms I chastised myself for being a complainer.So I'll happily accept some personal redemption. I did ring my bell hard enough to rattle some screws loose.

What are the symptoms of PCS?

"....HEADACHE isn't alone - it's accompanied by a complex set of other symptoms. Other common symptoms include:
•DIZZINESS
•irritability
•difficulty sleeping
•anxiety
•TROUBLE CONCENTRATING
•MEMORY PROBLEMS
•sensitivity to noise or light "

What a surprise. It goes well beyond the common symptoms as well......
"Sometimes family members may notice a change in behaviour or personality in someone with PCS. The person may become more moody, MAY LACK INTEREST IN FAVORITE ACTIVITIES, may become stubborn and opinionated, depressed, or even overly suspicious. Some of these less-known symptoms include:

•nausea
•VERTIGO
•fatigue
•ringing in the ears
•BLURRED VISON
•difficulty speaking/communicating
•difficulty understanding instructions
•GUILT AND FEAR
•changes in appetite
•decreased sex drive
•loss of hearing
•difficulty smelling and tasting
•aggression
•difficulty tolerating alcohol
•impaired judgement
•difficulty tolerating stress "

A couple symptoms I find very interesting. Despite the nice Fall weather I have been unable to get back on the bike. I`ve chaulked it up to post accident stress but is it really a case of FEAR and a LACK OF INTEREST to get back on the proverbial "horse"? Despite my dismay at taking Metro Transit to and from work I still have not motivated myself to refitting my Norco hardtail as a commuting bike. Of course I am feeling GUILTY for not summoning the get-up-and-go to ride and as a result have come up with several viable excuses. I admit that my inability to get back on the bike is all mental at this point but maybe it is not just about me being "chicken" but related to my head trauma?

I terms of memory I have noticed some issues as well. Most of it involves having to concentrate more on routine things usually one takes for granite. Some recent occurances to illustrate my silly state of mind.....

- Even though I spent hours over the past couple months working on a series of reports I was unable to remember what they were named whem prompted by my manager. Felt like a moron.I quote...

" Um...er.....yeah I got six of them done.....um...er....you know the ones.Not the new box reports but the...um...er...which ones were they? Oh yeah....the OUTSTANDING BOX reports...yeah...that`s it....sorry."

- Made myself a nice striploin steak with onions and mushrooms on the weekend and completely forgot I baked a potato to go with it until I opened the microwave oven door later in the day.

- Left work early on Halloween and decided to purchase some wine so stopped at the bank machine for some cash. Needless to say I looked at my balance and realized I had neglected to transfer out the bill money to the chequing account.Totally forgot it was the last day of October despite it being Halloween. I am the domestic budget zealot and never forget about the household finances.

Now I question myself to the point of being neurotic. Got out of bed last night to make sure I turned off the oven after making pizza for the kids and now double check everything just to be sure I did what should have been done. That alone will drive one insane.

It`s a terrible thing to lose one's mind.
(sigh)

Back In Goal - A Return To The Nets

2011-10-30T16:23:00.000-07:00

Today was my return to playing nets at Sunday ballhockey for the first time since my bike crash on the Thanksgiving weekend. I have played out for a couple games and all felt good so today was the test to see how the knee felt playing goal, specifically the demands of post to post mobility.

Still sore to the touch the knee worked fine, albeit in a losing effort. I lost the coin toss and didn't get the first draft today so the opposing goalie ended up with the first, third and fifth picks.Since we were missing a couple skilled players today he definitely ended up with the stronger team. Luck in the draft also meant he had an extra spare which played a role later on in the day when fatigue became a factor. I was rusty! Not seeing the ball well and turning it over behind my own net in an attempt to clear the play. My game quickly because nothing more than making myself as big a target as possible in an attempt to stop the ball.
.

Despite the speed, skill and forecheck of the opposing team we managed to win the first game 10 -9 but got shelled the second match as the opposing squad stormed the proverbial gates and dominated the play for a 10 -3 win. A slapshot to the top corner sealed the victory for a convincing win.

The rubber match saw me play well and despite us rallying for a 6-5 lead at the midpoint, we lost the game 10 -6. The extra spare certainly played a role in the match as my squad just ran out of steam

.

I was quite content with my performance as the body responded well to a challenging day in nets. Mobility was good for both the knee and neck which were my main concerns heading back into goal.The only thing left to do now is get back on the bike. Hopefully this week I will gear up my Norco MTB with lights for commuting to and from work.

Crashed! A Journal To Recovery

2011-10-21T02:16:00.000-07:00

Guess the title says it all. Having narrowly avoided get struck down by a car last month described here....

http://rolfdevinci.blogspot.com/2011/08/caress-of-steel-precautionary-tale.html

....I was not so lucky this time. On the Fall Thanksgiving weekend Saturday I opted to ride the usual BPCC club ride. Leaving Bedford via Rocky lake road we cycle the Windsor Junction road then climb the hill on Fall River road to Fall River. After the groups all reassemble some opt to cycle out to Laurie Park while others may head back to the shop via the Waverley and Rocky lake roads.

Since I have not been cycling much of late other than bike commuting to work I opted to join the second group departing the shop. In fact I hesitated in my decision and had to chase back to the group from the start after getting caught at some red lights in Bedford. Eventually I joined both PD and JM who had dropped back after the two groups had merged. BPCC has a club ride policy that groups should try and be kept at a seven rider minimum to help facilitate sharing the busy Saturday morning roads.

The three of us cycled together through Windsor Junction and separated on the Fall River Hill. JM, a fast climber, left us on the climb while PD joined a dropped rider from the lead group on a leisurely climb of the hill. I was in between riding solo and remained alone after the climb and descent, passing the fire station and school before descending the small hill towards the intersection in Fall River.

As I began the descent towards the lights and the Wilson's gas stop I scrubbed some speed, shoulder checked to make sure I didn't have any traffic on my 6 o clock and maintained my line about a foot from the shoulder of the road.I estimate I was moving about 30 kph at that point. It was then I noticed a white car pulling up to the road upon a side street(Silversurf/side Lane?). Without stopping the vehicle lurched forward straight into the lane and blocked it as effectively as a barricade.I am 5:11/ 195 pounds dressed in black, white and red cycling gear approaching the lane with no visability impediments affecting either the driver or myself. The way the vehicle lurched into the roadway it almost looks like he hit the gas instead of the brakes but that is just speculation on my part.

My first response was to yell and apply my brakes as I was about 15 metres from the vehicle but I had no where to go and moving downhill the distance was covered quite quickly.I can vividly recall thinking I was gonna T bone the car so I veered left toward the centre line attempting to bypass the car which at this point was stopped. I impacted the front quarter panel near the front of the vehicle with my right knee taking the brunt of the impact.Next thing I remember is feeling the blunt impact of my forehead hitting the ground, seeing the lense of my sunglasses go past my face and rolling till I felt my back against the curb. Looking at the car damage if I had another two feet I might have skirted the vehicle but I ran out of space and time.(pic compliments of AC)

Bike helmets work! Although I have a nasty contusion on my forehead the Bell Sweep helmet did it's job by absorbing the shock of the impact.Picture says it all...I painted the cracks for better visuals.It compressed and fractured and not my skull. I did not black out and, apparently, was not(clinically) concussed. I am amazed that I avoided any additional head trauma.As of this writing I am experiencing some vertigo and dizziness so suspect I have some type of brain injury.

It seems my impact with the car resulted in part of the headlight assembly being torn from the vehicle. Since my right knee is badly swollen but with no typical road rash I assume it bore the brunt of the impact with the vehicle and not the road surface. Xrays are clear but I am really concerned about soft tissue damage.

Having come to a rest beside the opposite curb things got fuzzy. I remember hearing someone reassure me I was not bleeding, to stay down and requesting someone call 911. I remember having a off duty(?) volunteer fireman (I remember seeing a badge on his jacket) sit with me on the curb as I was unable to stand due to some serious vertigo. I remember seeing the RCMP car pull up and then having a paramedic begin assessing my condition. Neck brace for precautionary reasons, strapped to a board and off to the Cobequid.

Many thanks to the bystanders, club members, volunteer fireman and the paramedics. Response was fast and efficient. The kicker of the whole incidence was the driver of the vehicle was later determined to be intoxicated. Apparently he backed his vehicle back into the lane/driveway then departed the scene on foot. My understanding is the canine unit tracked him down but regardless he ended up in custody.

A special thanks to AA who abandoned her ride to accompany me to the Cobequid and stay with me through the course of the morning and afternoon.I am indebted. Thanks!!!!

Bike is at the shop. It was my Devinci Silverstone so determining frame condition will come next. The carbon bits, including the fork will need replacing as will the stem, saddle and bar. It was actually bent from the crash so I am leery that the frame will be undamaged and frankly cannot trust my venerable devinci no longer(sigh). I love that bike!

It is Thanksgiving and I give thanks that I was alone and not in a group of cyclists as we all (might) have crashed. I give thanks that I eventually was able to limp away, bruised and battered, but otherwise in good health. I give thanks that the RCMP caught the perpetrator and got another drunk driver off the roads. I give thanks that some credible witnesses remained on the scene and at least two of them can confirm seeing the suspect behind the wheel. Apparently he denied involvement. But mostly I give thanks that he didn't take out a kid in a crosswalk, another vehicle or, a group of my clubmates just trying to enjoy a bike ride.

Update - Oct 11

I'm coping quite well with my injuries far better than I expected. I guess there is something to be said about remaining fit, strong and flexible. My initial concern remains with my knee but the swelling has gone down, mobility is better and, despite the start of bruising, it's improving.The bruising is strange with most of it behind the knee and not on the front right that made contact with the vehicle.

The head is still problematic with dizziness and some vertigo upon standing. Only lasts a moment but remains disconcerting. Can one exhibit some concussion like symptoms but not others? Hopefully it clears up soon as I am timid about getting behind the wheel of my car for fear of it reoccuring while driving. Likewise for cycling although getting back on the bike is the last thing on my mind. I've lost my mojo, in fact I am downright scared to head out on the roadways. Once bitten twice shy. Hopefully that fear passes as well.

Since I am way over my head in regards to the insurance issues I contacted my home/auto insurer, The Personal, for advice. Not only did they direct me on the right course but N, a claims advisor, called me back to assure me she would make some calls on my behalf once I get the driver's insurance info. Excellent customer service!

Also got to Genesis Chiropractic for my scheduled appointment albeit late due to commuting on rush hour transit and explained the situation. Dr. J got the accident forms filed, spinal scan completed and initial post accident adjustment done. I do have some subluxation issues from the blunt force of hitting both the car and the ground.

Now I am waiting on officer S to return my call to see if he can give me the driver's insurance information. That is the last hurtle. I will admit some trepidation that the driver may not have any insurance but I will face that obstacle when, and if, it happens.

Update - Oct 12

It seemed like a better day as my dizziness was lessened although I have some light sensitivity today? I did end up with a bout of vertigo while in my chair at work. I placed my hands behind my head with fingers interlaced and leaned back to stretch my upper back and shoulders. It is one of my usual stretches I use at work and it immediately resulted in blurred vision,a feeling of spinning and a cold sweat. Not pleasant to say the least.

Bruising is progressing to yellow in spots. I expected far worse but then again my platelets were up on crash day. Bloodwork at the hospital showed I was still lower than the low normal of 150 000 clocking a 123 000 but that was an improvement over my last blood donor clinic where I was down to 95 000. That might explain why my bruising isn't nearly as bad as past experiences.

Left glute has been tender of late and I do have bruising. I suspect the saddle "kicked" me in the backside upon impact with the car as I had stood on the pedals trying to push my weight backwards in the futile attempt to brake.

Right hand was x-rayed at the Cobequid and came back clear but is still sore to the touch, somewhat swollen(but better than before) and also bruised.I suspect I hyper extended the two middle fingers backwards at some point on the landing.

Right knee is coloring up well.Getting that mottled Petechial look along with some yellowing. Not sure if the picture does it justice. Knee function is improved but definitely stiffens up when I sit for extended periods.

Update - Oct 13

Had some knee issues last night while sleeping. My sleep pattern is to constantly move from my left side to my back and I always use a leg pillow between my knees. That was a habit I adopted in my pre chiropractic years when I dealt with lower back pain and just kept doing it. Last night I experienced a sharp burning pain on the inside of the knee whenever I moved.The apex of the pain originates on the side of the knee, in the middle of the bruising, where the upper leg meets the lower leg(see pic). As of this morning the knee resonates with a dull ache and I have a pulling sensation that travels up my inner thigh. Not sure what to make of this change? The area is very tender to the touch.

I took another dizzy turn last night. I was laying down and sat up suddenly when the phone rang(I'm still waiting on a call from the RCMP with insurance details) when I got the bed spins.Lets see what today brings. Its funny how the body's response to injury changes on a day to day basis.

I headed off to the medical clinic after work just to check on the noggin and knee. The sharp pain is not involved with the knee structure so that is a good thing. Doctor suspects some tendinitis like inflamation which should resolve itself. I have a note for physio if it lingers or gets worse.

The brain is bruised from impacting the ground. Doctor says the symptoms of vertigo, nausea, sensitivity to light and headache will eventually clear up but everyone is different. Some take longer than others. The key to it is to avoid a second jolt to the head before the initial injury is healed.She recommended I take it easy for a couple weeks or until I have a couple consecutive days without symptoms. Ease back into activity for both the head and the body. As long as this dizziness is present I have no desire to exert myself on the bike, in the gym or on the run.When I take a "turn" its like a hangover mixed with motion sickness. I break out in a cold sweat but it usually passes quickly by closing my eyes and remaining still.

Update - Oct 14

Slept well last night but awoke with a start when my watch alarm chimed and jumped out of bed. Not a good idea in the darkness and without glasses as the dizziness is prevelant when moving from a prone to standing position, especially upon waking.The swaying Metro Transit bus ride to work didn't improve my head. I had stopped and purchased a bottle of Fiji water enroute to the bus stop and sips of water helped keep the queasiness at bay. Just gonna get through today and look forward to a low key weekend.

Thanks to the RCMP Lower Sackville department and N at The Personal my claim is now registered with the driver's insurance. I just gotta wait and speak to the claims adjuster probably next week. At least that part of the process is over.Gonna pick up some Gravol on my doctor's advice to help with the queasiness and dizziness. If anything it will help me sleep and sleep is nature's balm.

Update - Oct 15

Awoke this morning with some new bruising around my ankle. A week after the crash and I am still discovering things.

The knee is unchanged although the bruising is starting to spread which I think is normal as the body starts pulling out the accumulated "junk" from the injured area. It has spread downwards over my calf in a mottled pattern. Maybe that explains my ankle bruising?

Awoke this morning at 5AM and just couldn't get back to sleep. Had a low grade headache and some dizziness when getting up around 6AM but passed fairly quickly. Took a wee bit of a "turn" getting off the couch at Noon but otherwise the day is good.

Update - Oct 17

It was a good weekend. Knee is still sore but bruising is clearing. The tendinitis symptoms persist but mobility is good.The inflamed area is radiating some pain across(under) the knee cap area.

Head has cleared and dizziness only seems to occur first thing in the morning getting out of bed. I still get some weird sensations if I lay on my right side for a few seconds but generally passes quickly.The throbbing in my head has deminished substantially as well so I felt close to "normal" on Sunday.

Neck is problematic as is the upper back and shoulder area with some tension between the left side of my c1 and c7 vertebrae culminating in a "knot" between my shoulder blades between the t1 and t7 area of my spine. Those are my usual trouble spots anyway so that is to be expected considering the crash. I'll be back to chiro on Tuesday and probably Thursday.

I am feeling better but now I am suffering exercise withdrawal. The body has healed to the point where I feel like I need(want) to start becoming active again.

Bussing it to work has simply sucked. Bike commuting was far quicker and enjoyable even with the usual traffic.A moot point since my commuting bike was also my training bike and the one involved in the accident.I suppose I could re -fit my Norco mountain bike as a commuting ride once I decide to begin commuting again. I remain somewhat gun shy about getting back on the bike.

Walked home after work. It`a about 5kms of hilly terrain and it felt good to get some exercise completed. Head felt OK but both knees caused me some discomfort. I suspect I`m still "twisted" from the impact of the crash but my chiropractic manipulations should eventually remedy my lower body issues.

Update - Oct 19

Awoke to additional neck stiffness this morning but had a good night sleep and don`t recall moving around much during the night. Hopefully it loosens up as the day progresses. Met with Mr. R this morning from Crawford Adjusters and filled out all the appropriate forms. I also have a meeting with Ms. N from the same company tomorrow morning in regards to a different aspect of the claim. It is a relief to get the process moving forward and I appreciate their promptness in this matter.. I really just want to get the business dealt with and move on from this unfortunate incidence.

Knee is the same but I feel a lump in the area that is causing me discomfort. About the size of a quarter it is a hard but tender mass on the inside of my knee. I seem to recall a similar thing in 2005 when I had a hematoma on my hip so maybe it is just a concentrated knot of "stuff" that will eventually disperse.

Update - Oct 21

Same old song and dance. Chiropractic treatments continue to address my subluxations. I have a precondition so the focus is to get me back to where I was prior to the crash then continue with my maintenance schedule. Knee remains sore but functioning although I am yet to test it on the bike, run or playing ballhockey. I remain inactive but will attempt a return to ball hockey next week. Head feels ok but I still get the occasional dizzy spell...yeah....I know(wink). The first step might be to go for a run this weekend and see how I feel. My claim is now in the hands of the adjustors so that stage of the process is finished.Time for me to move forward and get this body active again - brain and body willing of course.

Update - Oct 24

Decided to head to ball hockey on Sunday but arranged to have someone else play goal. I figured I would play out to see how the body felt before strapping on the goalie gear. That way if I had issues I could leave and not impact the rest of the game by leaving the nets. Knee hurts but works. No issues in start/stop running on a gym floor and I was able to plant and push off fine. No head spins even when the heart rate maxed out. Overall mobility was fine but I was darn stiff later on Sunday and this morning. Amazing how a two week period of inactivity can make you lose fitness. Just doesn't seem fair. I'll aim for playing out on Thursday then back in the nets next weekend.

Update - Oct 28

Played ball hockey last night and the body responded well. Lots of jump in the legs although the knee is sore this morning just above the knee on the bottom right of the quad. Don't recall any impact and I do wear shinpads/grieves that cover the knee. Head is fine with one exception - if I raise my arms above my head in a stretch and tilt my head to the right I get a dizzy sensation. Going back in nets on Sunday so it will be interesting to see how the knee and head responds to the rigors of goaltending. Got my eye on a used goalie mask on Kijiji since my current lid is sized too small so a full sized Senior mask is definitely on my want list.

Update - Nov 2

What is it about dizziness when I raise my arms above my head? I can play ball hockey no problem but if I stretch or do crunches on a Swiss ball with my arms extended or hands clasped behind my neck I get the strangest feelings of disorientation? It's really starting to annoy me yet concern me at the same time. Despite feeling normal most of the time I think I still have head issues. That alone is enought to keep me off the bike for fear of taking a "turn" or having another fall. I`m trying not to get discouraged with these minor setbacks but its so damn frustrating.

Update - Nov 4

Dr. J told me my dizziness with arms elevated above my head is not unusual but rather a sign that the noggin is not quite healed yet. Nothing to be really concerned about so that is good. Eye strain has been an issue of late. I did have an eye exam in September and also purchased new eyewear but since my prescription did not change I think it might be a side effect of the fall. Truth be told staring at a computer screen all day probably doesn`t help the brain and eyes. I have begun to spin(pardon the pun) my chair around periodically and do the "thousand yard stare" out the window just to let the eyes unfocus. It does seem to help alleviate tension around my eyes and forehead.

Update - Nov 7

Time to get back in the saddle. Since the weather this week is unseasonably nice I took it as an invitation to get back on the proverbial horse and begin cycle commuting to work again. Truth be told it was getting down to brass tax as using transit at day`s end was really getting on my nerves. Regardless if I left early, on time or late I was always standing around waiting for the bus.The ride in this morning was cool but it felt good despite using my old MTB with flat pedals. Felt really weird not being clipped in a pair of SPD pedals and should prove interesting on the hill climbs home. My old Ritchie Logic pedals were on my Devinci the day of the crash and remain on the bike at the shop. In terms of recovery I`m feeling better with each passing day and now that I am back on the bike perhaps the mental recovery will hasten now that I can get back on my usual daily routine. The only thing remaining is to begin my sprint(run) intervals again, but like the club rides, both may well be put aside till next Spring.

Bell Sweep - The Anatomy Of A Crashed Bike Helmet

2011-10-10T04:44:00.000-07:00

I was involved in a car bicycle accident this past Saturday and suspect I initially impacted the pavement with my forehead.Not a good idea to lead with one's head but it happened so fast that it was unavoidable.

Bike helmets work. Plain and simple they work to prevent more SERIOUS injuries from occuring. I walked away apparently unconcussed from the accident thanks to a Bell Sweep helmet. I recall hitting the ground on my forehead just past the hairline then shoulder rolling towards the curbside. The force of the impact was enough to cause a large contusion on my forehead.The second picture is today as the swelling has gone down but is beginning to bruise.

Having checked the helmet yesterday to see how it faired in the crash I was surprised to see that it appears to have remained intact. Further investigations revealed how the foam shell worked as it was designed by absorbing the blunt impact forces. I painted the cracks for better visuals. Essentially the whole front of the Sweep compressed and cracked rather than my skull.

The front of the helmet shows the impact site at the brim of the Sweep with road scrapes beginning on the logo and reaching 4 inches back towards the peak of the lid.

Thanks Bell. You have been my helmet of choice and will remain so in the future.Well done!

Between The Pipes - Oct 02 2011

2011-10-02T16:26:00.000-07:00

Today was the start of the 2011-2012 Sunday Ball Hockey season and my return to a winter of goaltending. I was looking forward to the start of hockey and actually got an early primer on Thursday night. Scheduled to play out I got the "call" late that day to play nets as the regular goalie was unable to make it.

I have made a change this season by picking up a newer pair of goalie pads over the winter. The Itechs are much lighter than my old leather Browns with a smaller side profile but much improved protection and strapping, including a thigh pad. I also picked up a goalie specific jersey which is way more comfortable with far less restriction and binding of my regular style jerseys.

In hinesite it was good to play goal on Thursday. It gave me an opportunity to test the new pads and make adjustments accordingly before todays match. I needed to punch some new holes in the straps to snug up the pads to my comfort which made a world of difference this afternoon.

Other than being muggy and hot I felt pretty good during the warmup and was seeing the ball well which was a good sign considering I was wearing contact lenses.Another change this season was my adoption of daily contacts. My previous contact lenses just did not work well in the gym (under the lighting)so I was wearing glasses and there was always an issue with sweating and comfort in the helmet. The dailys worked really well today - they are trial samples but I think I will go ahead with a purchase. No more lense fluids,containers and cleanings. Wear them then chuck them in the bin. Nice!

Surprisingly the pace was pretty good so early in the season so the first game(play to 10) was a back and forth affair that ended in a victory for my squad 10 -9. We were outplayed for most of the match as the opposing squad's forecheck and speed really put our defense under pressure but managed to ike out a victory.

The second match felt like we were defending a penalty even though we had a full complement of players on the floor.Down 3-0 early we rallied somehow despite being badly outplayed to make it close but ended up losing 10 -8.

With 20 minutes on the clock we started the rubber match and my squad got out to a fast start scoring 4 goals in the first 10 minutes. The heat was taking it's toll on me and I had finished the last of my water with about 12 minutes on the clock. At that point I was just hanging on trying to backstop a second victory. The opposing team rallied to score 4 goals but we added 3 as well for a 7 - 4 win as time expired.

It was a good day. The new pads and contacts were a success but I do need to work on my hydration.The loss of fluids from playing indoors wearing full ice hockey gear certainly challenged my hydration regimen and pre game prep. I was literally sweating bullets for two hours and, post game, looked as if I jumped in a lake, goalie gear and all.

The Feeding Stump - A Murder Of Crows

2011-09-28T15:30:00.000-07:00

With Fall my neighborhood murder of crows are back begging for meals. Surprisingly intelligent creatures I'm positive they recognize me and have become quite bold while demanding I distribute some treats their way.

Maybe it has something to do with the top of the line food scraps I send their way. Generally I cannot afford grass fed steaks so grain fed cuts is the best it usually gets. As a result I tend to trim excess fat on the store cuts rather than eat it like I do from grass fed animals. Seems a damn shame to garbage it out so out to the feeding stump it goes along with other table scraps. I will also make them peanut butter sandwiches cut up into beak sized bites.They really like them, sometimes more than the meat. I also buy bags of cracked corn to help them through the winter.

Tonight they got some sirloin steak. I had to go find them with a walk through the neighborhood and after a "caw caw" greeting I got their attention. I threw a sample on the pavement then started walking home and before long I had them in tow. I had the camera pre set and shot some video of my buddies. They are interesting characters with some being bolder than others with different feed strategies. Some will approach the stump on the ground while others will fly in, perform a touch and go then depart with a morsel. Some will take one piece while others will get a beak full before leaving. All the while other members seemingly take up guard duty or vocalize to other family members that supper is served.My understanding is that they will cache food and since there appears to be some kind of order to their feeding I wonder if they also share among themselves?

http://www.cbc.ca/documentaries/natureofthings/2009/murderofcrows/

Some folks consider them a nuisance but I for one do not take that point of view. I like the sound of "caws" in the morning, enjoy their company on my trail runs and generally get a kick out of their antics. Would be pretty boring without the wily crow hanging about and, besides, us omnivores need to stick together....(wink),

Sunday Morning Archery

2011-09-25T06:50:00.000-07:00

I got out this morning to complete some archery practice. I had decided last winter that it would be kind of neat to teach myself how to shoot a traditional longbow so I picked up a Modoc style hickery bow on Ebay. All of my practice (till recently) have been in my basement with a shooting lane of 10 yards. Since my initial objectives were to work on the basics and form it was the perfect setup. I was itching to get out and add some distance so I scouted out an isolated spot in the woods while doing some trail running this summer. Built myself a backdrop from the abundance of deadwood in the area and made myself a target out of three egg flats wrapped in a plastic bag.

The bow is a shelfless style and my shooting is all instinctual- I measured off 16 yards for my first several attempts. At a modest 45 pounds@ 28 the bow is surprisingly powerful using 100 gram target point cedar arrows.

My initial shots were low but I quickly adjusted to the additional distance which is what instinctual archery is all about. Works on the same principle of a quarterback throwing a football to the hands of the receiver or an outfielder throwing the baseball into the glove of the second baseman. My form felt ok but I really need to lock in my anchor point as sometimes I get lazy.

I ended my practice by pushing up the distance to 25 yards just for the challenge of it. My egg flat target looked pretty darn tiny against the 4X4 deadfall backstop from my new vantage point.First arrow was low of the target by a foot. Second arrow missed the backstop high by a few inches. Third arrow missed the target by an inch - high right. At least I hit the backstop twice....(wink)Work in progress.

September Forage

2011-09-24T09:02:00.000-07:00

Score!

On a muggy rainy Saturday I opted to stay off the bike and headed to the Halifax Seaport Market. It has been awhile since I have been downtown so I was looking forward to any changes, new vendors and foraging up some local primal goodies.

The market was hopping this morning so a cup of Java Blend coffee was my primary goal to help bolster my courage to go shoulder to shoulder with the multitudes.Grabbed a table outside to enjoy the delicious dark blend while doing some people watching.

http://www.javablendcoffee.com/

Inside I headed to the Cosman and Whidden kiosk to pick up some local unpasteurized honey. I have been cutting way back on my sugar consumption but the occasional taste of the sweet stuff after exercise or in a cup of coffee is prime. Today I lucked out and purchased some honeycomb - it was a delicious treat after a trail run, track sprints and hill intervals this morning.

http://www.novascotiahoney.com/

http://rolfdevinci.blogspot.com/2011/01/honey-of-paleo-treat.html

No trip to the market is complete without a visit to the Getaway Meat Mongers shop for some local grass fed beef. They now have a permanent butcher's shop onsite and offer an assortment of fresh meats. Upon the unanimous nods and smiles of the staff I decided to try some of the fresh Elements Blend ground beef. It looked prime and I am anxious to try it later today.

http://www.getawayfarm.ca/about/

http://www.facebook.com/pages/Getaway-Meat-Mongers/150969901641802?sk=wall#!/pages/Getaway-Meat-Mongers/150969901641802?sk=wall

Stopped at the Evan's Family Farm kiosk and picked up a dozen free range eggs. Not sure if they are new or just expanded their booth but they had a nice selection of meats and produce.

http://www.evansfamilyfarmmarket.com/

A push through the crowd and I found myself at the Ran-Cher Acres kiosk so I purchased a litre of the goat's milk.An excellent product and my local favorite. With all due respect to the "most interesting man in the world"....I don't often drink milk but when I do it is goat's milk.Delicious!

http://www.rancheracres.com/

http://rolfdevinci.blogspot.com/2011/04/lactose-casein-and-goats-milk.html

After the successful forage it was home for a transition into running gear and out for a rainy trail run. I actually enjoy running in the rain, especially with the humidity of late, so I added in some track sprints, hill intervals and rock jumps. Loving the burn!

Beef and Red Wine

2011-09-21T16:00:00.000-07:00

Two of my favorite things and a match made in Heaven.What more can I say other than suggest both have benefits for health and wellbeing despite what you might have been told.The noble beast and the noble grape.

I could tell you the health benefits of red wine but I won't because I'll let Healthdiaries.com explain it to you.Lets just say resveratrol and other antioxidants in red wine helps everything from aging to cholesterol. I'll grant you that wine is, by definition, a neolithic food but it's an old neolithic food.Some estimates has wine being produced as early as eight thousand years ago in parts of the Mddle East. That said I am still waiting on the discovery of a paleolithic wine press (wink).

http://www.healthdiaries.com/eatthis/10-health-benefits-of-red-wine.html

Beef and lamb. If those two words don't immediately get your mouth watering then surf on over to the vegetarian websites cause this is gonna get ugly. I could tell you that red meat is not the nutritional Satan it has been accused of being but I won't. Even mainstream fitness mags fueled on carbs and low fat strategies are reimbracing traditional foods so I'll let them tell you.....

http://www.menshealth.com/mhlists/saturated_fat/Beef.php

I will admit that there are numerous studies and clinical trials that have connected red meat consumption with cancer, strokes and heart disease. In fact I will agree with them in principle because the "red meat" they use to base the trials upon include processed meats, the stuff loaded with fillers, nitrates and preservatives.Or worse they consider hamburgers (including the bread and condiments) as red meat. Eat that on a regular basis and you will be in a world of hurt. I could tell you that but I won't....Jamie (aka The Paleo Guy) can address the issues.....

http://thatpaleoguy.blogspot.com/2010/12/same-shit-different-day-red-meat-and.html

http://thatpaleoguy.blogspot.com/2010/12/medscapes-red-meat-paradox.html

http://thatpaleoguy.blogspot.com/2010/12/red-meat-paradox-part-ii.html

I could also tell you that there are trials and studies that offer different opinions on the consumption of red meats but I will not. I will let Dr. Eades do that in his debunking of the often one sided media coverage of the issues......

http://www.proteinpower.com/drmike/fast-food/meat-and-mortality/

If I was so inclined I could also suggest that many epidemiological studies need to be taken with a grain of salt due to the inherent limitations of those studies but Dr. John says it far better than I.....

http://www.drbriffa.com/2010/09/29/why-we-cant-rely-on-epidemiological-evidence/

What I will tell you is that a top sirloin rubbed with sea salt and crushed peppercorns, seared on both sides then simmered till medium rare, a side of carrots, a couple radishes and an onion saute'd in pan juices is wonderful. Washed down with a glass of the nobel grape it becomes the perfect meal.

Nightshade Vegetables - A Harvest Experiment

2011-09-15T02:38:00.000-07:00

Harvest season here in Nova Scotia means lots of new potatoes at the markets. I do like new potatoes, boiled (in skins) with butter and sea salt. The thin skinned, firm and crisp tuber have always been a late Summer/early Fall favorite.They also tend to be shipped direct from the fields to the markets thus limiting their exposure to light and (storage) damage. That helps limit the amount of antinutrients, specifically solanine, found in fully mature sprouted tubers or those exhibiting green spots,green tints and damage.

I have essentially ceased eating white potatoes (and other nightshade vegetables) since assuming a paleo/primal way of eating during the winter of 2010 due to my predisposition towards joint and muscle pain and a possible connection to the anti nutrients found in nightshade vegetables.

"Nightshade family plants manufacture drug-like chemicals within their tissues. These chemicals are of a type known as alkaloids......In some people, the nightshade vegetables appear to cause arthritic pain, arthritic deformity, nerve pain, and other central nervous system problems..."

Confounding Factor?

Since avoiding nightshade vegetables I have noticed a definite improvement in my joint and muscle pain especially the tendinitis type symptoms in my elbows, shoulders and neck. Hand numbness is also improved. That said I also began regular chiropractic adjustments at the same time as I adopted a paleo WOE so it begs the question of whether the improvements were the result of dietary change or my chiropractic regimen?

Geo`s Flawed Design

My chronic subluxations are focused upon my my cervical spine(C1 - C7) and the upper thoracic spine(T1 - T6). Both can have an impact upon proper functioning of shoulders, arms and elbows......

"T1 - arms from the elbows down including hands, wrists and fingers.....C7 - Thyroid gland, bursa in the shoulders, elbows...."

Since childhood I have had joint and muscle pain as has my siblings, often related to other undiagnosed symptoms including low platelets. A bike crash in 2005 resulted in additional shoulder and neck issues and was a major reason for my regular chiropractic treatmentss specifically in regards to my upper back/neck. Previous to 2005 my lower back was the main problem area but core training and weight loss has improved mobility substantially.

http://rolfdevinci.blogspot.com/2011/06/96000-per-microliter-of-blood.html

Interestingly enough, and on the heels of my Seasons Of The Omnivore posting, I see that the alkaloids present in nightshade vegetables may accumulate in the body (although Beyondveg.com debates that claim). Is it a case where regular consumption can/could lead to a toxic tipping point(and associated illness) but limited(seasonal) use managable over the long term?

"The alkaloids found in common nightshade vegetables are powerful, with effects on various tissues, including the membranes of the cells of the body. They bioaccumulate: they remain unprocessed by the body and simply accumulate in tissues. In addition, nightshade alkaloids are cholinesterase inhibitors, just as organophosphate pesticides are. They affect the central nervous system and cause, among other adverse effects, pain...."

Premise(September 13)

- A reintroduction of (new) white potatoes into my daily diet (that commenced) September 11 2011 to determine if the regular consumption of a nightshade vegetable will result in the reoccurance of my joint and muscle pain, specifically the tendinitis type symptoms in my elbows. I currently have no pain in my elbows, neck or shoulders.I will begin tracking feedback on Sept 14 2011.

Controls

- I am scheduled for a chiropractic manipulation (tonight) on Sept 13 2011 which should address any subluxations that have arisen since my last appointment that may have an impact upon my neck, upper back, arms, elbows and hands.In laymans terms I should be "untwisted" for the most of the potato reintroduction.

-Ball hockey does not start until October so I will not have to factor in the potential for "hockey elbow", the result of repetitive strain from manipulating hockey sticks(regular and goalie).

Plan

- I will eat (at least) two medium sized new potatoes per day boiled(in skins) served with butter, sea salt and pepper as a side to my usual foodstuffs. No other new additions to my diet will be added. No new additions to my exercise regimen will be added. I will continue to practice intermittant fasting throughout the experiment. Exercise will continue to focus upon cycling, sprinting and periodic strength training with 12 lb medicine ball and 15 lb dumbbells.

Purpose -  I just have to know.....was the improvement in my joint and muscle pain the result of the elimination of nightshade veggies or was it the twice monthly chiropractic adjustments?A recent bloodscreening has shown my platelet levels continue to be well below normal(as usual) so that can be ruled out as a reason for improvement.

- As a side experiment I will also weigh myself daily(first thing in AM each day) since another issue with potatoes(starch) is potential weight gain.Two or more potatoes a day will definitely add additional carbohydrates to my diet.

Bring on the potatoes!

Update - Sept 14(6am) - no joint/muscle pain(henceforth known as JMP).Fasted Sept 13 for 18 hours. Weight - 194.6 lbs. No exercise other than bike commute of 10kms.

Update - Sept 15(6am) - Five days in the experiment and I am showing symptoms this morning.....

  - some minor stiffness in right elbow.Noticed it on the bike commute home yesterday when out of the saddle on a standing climb and this morning when picking up a cup of coffee.

  - Neck is definitely stiff this morning (side to side mobility issues) with JMP along left side from ear to shoulder.

- Tension and JMP increasing across shoulders.

Fasted September 14 for 15 hours. Weight - 196 lbs.

Update part two - Sept 15(8am) - Definitely feeling JMP today. No exercise last night and no sleep issues that might explain my neck difficulties this morning.

Update part three - Sept 15 (4pm) - Experiment Concluded!

After consuming 4.8 lbs of potatoes since Sept 11 I experienced a return of JMP today as indicated . Neck and shoulder discomfort has continued all day although elbow has stabilized.I noticed some minor lower extremity JMP this afternoon and knees ached on the bike commute home with some pain under the knee cap.It has only been four days but long enough for me to consider "case closed" based upon my JMP being felt today. Interestingly I was symptom free till day four so, perhaps, there is an accumulative affect/tipping point caused by potato alkaloids afterall? The remaining question will be how long it takes to detoxify and return to my pre experiment state? Stay tuned........

Concluding note - Having reintroduced sweet potato this summer I can now conclude that consumption of the (non nightshade) sweet potato (in similar quantity/frequency as the white potato) did not result in similar levels(or any) of JMP.Sweet potato will remain in my diet while nightshades will continue to be avoided.For most folk tuber consumption might not present any issues but on my personal level avoidance appears to be the wise choice. At least I now know.

A September Sunday Morning

2011-09-11T15:33:00.000-07:00

Awoke to a beautiful sunny Fall morning this September 11 so after a cup of coffee I opted to go sprinting. A short warmup jog through my "outdoor gym", a small wooded area in my neighborhood, found me at the powerline trail and my sprinting track. It was so quiet and peaceful in the woods with the streaming sunlight and chirping birds I just sat for awhile and soaked up the crisp Fall air. Reflecting upon the day it seems surreal what happened ten years ago...the day the whole world changed.

Did some track drills and a couple warmup sprints at the softball diamond then a series of 80 metre sprints on the hard pack of the powerline trail. The sprinting shoes are working out well now that I have adjusted to the minimalist design.

Once home I figured the morning was too nice so decided to do a solo loop of the Halifax Harbour on my road bike. I skipped the Saturday morning club ride to take care of some domestics and was itching for a bike ride. Heading out towards Bedford there was not a breath of wind. The Bedford Basin was flat oily calm, like mirror glass.

With little traffic it was a pleasant cycle out the Rocky Lake road towards Waverley enroute to Dartmouth. Perfect time to shoot a little video.

The section of Waverley road from the Rocky Lake to Dartmouth has to be one of my favorite sections of road. Most of it snakes along lakefront and the historic Shubie Canal with lots of overhanging trees and short rollers. It is white knuckled when cycling during heavy traffic but on a Sunday morning it is so darn fast and fun.

Reaching the Dartmouth city limits I found myself among competitors of a triathlon taking place at Shubie Park. Made a point of staying out of the way of any racers but still managed to snap a photo.They certainly had a great day for the event.

Meandered my way past Lake Banook and through Dartmouth on my way to the MacDonald bridge.It truly is the city of lakes and I often end up humming Matt May's song whenever I am cycling the D side.

HRM has little bike infrastructure but at least they added a bike lane during the last major renovation of the old bridge.Not only does it let me cycle the 50 kilometre Basin Loop but it also offers some nice views of the Halifax Harbour.

Home via an easy spin through Halifax to prepare for the opening day of NFL football with a steak, new potatoes, carrots and a glass of red wine...or two. How about those Bills!!!!!

Seasons Of The Omnivore - Food For Thought

2011-09-06T06:51:00.000-07:00

Question - Are we apex omnivores designed to consume a wide range of whole foods based upon seasonal availablity?

"******** are omnivorous and will consume practically any food item, plant or animal. They prefer corn, crayfish, fruits, and nuts, but there is a seasonal shift in diet depending on availability of food items. During the spring, animal matter, including invertebrates, or small animals without backbones, and insects, makes up the major portion of the diet. While they prefer crayfish, ******** also consume muskrats, squirrels, rabbits, waterfowl eggs, and freshwater clams. In the summer, plant material, including fruits and nuts, becomes more important. Wild cherries, gooseberries, elderberries, wild grapes, strawberries, and garden items such as potatoes and sweet corn are relished. They also eat frogs, small fish, turtles, beetle grubs, grasshoppers, earthworms, crickets, and snails during the summer....."

Sounds like your typical hunter/gatherers.....eat what is edible, eat what is available, eat by the seasons.

"The **** is omnivorous. They will feed on invertebrates of all types, carrion, seeds, eggs and nestlings, fish and various grains. ***** are active hunters and will prey on mice, frogs and other small animals. In winter and autumn, the diet of ***** is more dependent on nuts and acorns.....like most *****, they will(also) scavenge....Where available, corn,wheat and other crops are also a favorite food. "

Omnivorous opportunists taking advantage of the season's offerings.

"Most ***** eat anything they can find: berries, nuts, honey and fruit as well as mice, gophers, fish, birds, eggs or carrion. In the spring they feed on protein-rich fare such as insects, larvae, fresh grass, seeds, roots and fresh plant buds.....**** need foods with two characteristics. They must be highly nutritious and easily digested. During the annual cycles ***** move with the availability of their primary foods.
Also, ***** are not well adapted to eating plants. They are essentially meat eaters that have adapted to include a wide variety of plants in their diet. They do not have the ability to digest cellulose, and can only make use of the highest quality and most easily digested plant foods....As the calving season begins for ungulates certain ***** can take up to 50% of newborn elk and 42% of moose calves."

The natural varied diet of the successful hunting omnivore.

Meet these resourceful hunter/gatherers.....

Not only do they continue to thrive even with loss of habitat but these omnivores are adaptable enough to coexist alongside us.They are clever and seem able to learn, specifically when it comes to sourcing food. Nature has certainly favored these animals with a flexibility and adaptability only an omnivore can possess.

After watching a TV documentary on the increase in urban raccoon populations across North America I got to thinking about how urbanized animals are fairing in terms of diet, health and wellbeing. Are they also suffering from diseases of civilization brought on by the abandonment of natural diets, consumption of human food via our refuse and/or also subject to food reward?

Diseases of Civilization and Urban Animals.

Urban raccoons were tracked and studied and it seemed they were adapting to city life, becoming both urban savy yet also urban obese (from consuming the recycle bin cast offs of the SAD).

http://www.discoverwildlife.com/animals/raccoons-back-yard-bandits

It appears they too suffer the diseases of civilization. According to an Illinois Natural History Survey Center for Wildlife Ecology and the University of Illinois College of Veterinary Medicine study to evaluate the health of wild raccoons they..."showed some negative effects following association with humans. Raccoons that lived in a state park and were fed by visitors had higher rates of dental caries and gum disease as well as higher cholesterol levels than those living in a farming area." Will urban raccoons pass by their traditional foods enroute to the "all you can eat" green organic recycle bins?

Urbanized bears also have health issues specifically in regards to weight gain.According to a Wildlife Conservation Society study in Lake Tahoe bears in urbanized areas weighed an average of 30 percent more than bears in wild areas due to a diet heavily supplemented by garbage. They also discovered that birth rates of urbanized bears are increasing....

"...that because the bears weigh more they are giving birth at an earlier age — on average when they are between 4-5 years old, as compared to 7-8 years for bears in wild areas. Some urban bears even reproduced as early as 2-3 years of age around Lake Tahoe."

Another study determined that urban bears are a third less active and are showing behavioral changes along the same lines as raccoons...."(they) have also become night owls, whereas wild land bears are active during the day."

http://news.nationalgeographic.com/news/2003/11/1125_031126_dumpsterbears.html

Crows also have become urbanized and have also exhibited behavioral changes over their rural cousins......

"Downtown crows are much bolder than rural crows, the researchers have concluded, adding that they easily find food through co-operative searching strategies in which groups of crows forage as units....Researchers attribute rapid growth in urban crow numbers to abundant food sources, which the intelligent birds readily exploit by means of inventive foraging behaviour. Stan Temple, a researcher at the University of Wisconsin, says the handy availability of "Dumpster-style" food has made urban crows up to 100 times more abundant per unit area compared with their rural counterparts."

http://www.winnipegfreepress.com/opinion/westview/clever_crows_increasingly_plague_cities.html

It seems urban crows are also impacted by the standard American diet.......the irony!

"Junk food is stunting the growth of young suburban crows, new research suggests. To make matters worse, and like some humans, crow parents opt to feed their young less nutritious food if it is easier to get....Bowman thinks that it's an "evolutionary mistake," that crows evolved to be opportunistic feeders, which helps them in natural environments, but may be detrimental as humans continue to urbanise the rural landscape."

http://www.newscientist.com/article/dn17278-junk-food-gives-crow-chicks-a-weight-problem.html

Logic dictates that if we deprive our urbanized omnivores their modern processed "all you can eat" dumpster/garbage meals and they consume their natural seasonal based diets that they will(should) become healthier. That begs the question.....are we any different?It was at this point that I began thinking about human diets and how technology and globalism has made seasonal availability of our food a moot point.

I have been experimenting with dairy and starches to see if I garner any beneficial outcomes from eliminating types of these foods and, conversely, any negative outcomes when later reintroducing the same foods. It then became of question of a "tipping point" and at what point (potential) problematic foods became an issue? Then it occurred to me that maybe it isn't the food itself that was the problem but the volume and frequency of consumption. Too much of a good thing may be a bad thing? Omega 3 fatty acids now seem to fall into that category. Excessive consumption of protein and carbohydrate can also lead to issues and excess fructose intake, even from fresh fruit, has raised questions. Perhaps it is not the nature of the food that has created problems but rather we just eat too much of it far too frequently?We can now selectively eat whatever we want, whenever we want in whatever quantities we choose.The only limiting factor is our wallets.

Questions......
- Is it beneficial to get back to a more seasonal approach to nutrition?
- Could there be a dietary component to Seasonal Affective Disorder?
- Perhaps eating more fruit/berries/greens and seafood staples in the Spring and Summer while tuber/root vegetable starches, meat, fat and nuts are prefered Fall/Winter foods?

The power of the omnivore is in the belly, specifically the ability to digest a variety of foods. If the digestive system is functioning correctly even limited amounts of problematic foods should/could be tolerable on a seasonal basis..Consuming a wide variety of foods also limits specific anti-nutrient loads but maximizes our exposure to a cornucopia of beneficial nutrients. Has the industrialization of food production thrown the proverbial monkey wrench into that design by making available (year round) foods previously only available during local growing, gathering, hunting, slaughter and fishing seasons? More importantly has it made it too easy to get junk/fast/processed(JFP) food that replaces traditional whole foods in our diets and actually encourages over consumption (food reward)?

Primal Nutrition = The Seasonal Omnivore

I've noticed the continuing debate over what foods constitute acceptable paleo, primal, ancestral or traditional foods. Maybe all whole foods are acceptable as part of a varied seasonal based omnivoric way of eating.Ayurvedic belief and practice has long advocated balance, seasonal variety and local foods as a path to wellness.

http://www.nhsf.info/index.php?option=com_content&view=article&id=593:eating-the-ayurvedic-way&catid=220:diet&Itemid=242

If we avoid the modern JFP foods and possess a healthy belly can we embrace all whole foods as part of a balanced omnivore diet? That might explain why we see human populations across the globe thrive on different diets based upon assorted ratios of carbohydrates, fats, starches, dairy and proteins. The varied levels of amylase in human populations may be one example of an adaptation "in real time" based upon the amount of starch in any given diet.Tolerance for dairy and nightshade vegetables other adaptations. As apex omnivores our ability to adapt to our habitats, the change of seasons and a variety of food sources might be our true paleo - evolutionary heritage.

.

Bridgewater Century Ride - Aug 27 2011

2011-08-27T14:36:00.000-07:00

I headed down to the South Shore to cycle the Bridgewater Century ride today under blue skies and bright sunshine. With Hurricane Irene blowing up the Eastern seaboard the timing of the ride was perfect....tomorrow looks like wind and rain.

Ran into clubmate Scott in the parking lot awaiting our police escort through town. Not quite sure how many riders were out today but it was a good size pack heading through downtown Bridgewater .

The police escort delivered us to Hebbville where the ride began in earnest as we proceeded out towards Wileville on the first leg of the 110(ish) km loop. I was unsure what my ride plans were at that point. I was considering attempting to hang with the lead(fast) group for the challenge but also wanted to enjoy the beautiful day, car free roads and scenery at a easier pace. I also had camera in tow and planned to snap some photos of the event as it unfurled from my perspective while on the bike.
.

I closed the gap to the lead pack to get some photos as we approached Newcombville but it was already stringing out from the early tempo.Good to see AH and CP from the Bike Barn mixing it up near the front. Nice!

Once we hit the rollers on the Chelsea road I was starting to suffer that little bit holding the line of riders in the lead group. It was a cold start from the startline for me after the 60 minute commute from Halifax and the legs were being stubborn so I sat up and awaited the next group on the road to get a photo opportunity.

The chase was on as I remounted and began to reel in several riders eventually catching AB, the ride organizer, in Chelsea along with a couple other fellas. We stayed together until the first checkpoint in Buckfield before heading down through Middlewood towards the coast.

The pavement was choppy(Nova Scotian cobbles) through this section but there was NO traffic. We had the whole lane to ourselves which was prime beyond words. At this point we were about ten minutes behind the lead group but just maintained a steady tempo enjoying the ride and conversation.

A group of four we passed over the dirt section of the course unscathed and back on pavement as we crossed the 103 highway heading to Vogler's Cove and the ocean.A different element to the usual century ride format the hard packed dirt Overhill road just adds some flare to the event. Kinda cool to be honest in a CX/Euro kinda way.

Anticipating the climb to Mount Pleasant I was taken unawares by the long ascent in Cherry Hill. I don't recall it from last years ride but it was a long steady climb. I rode it at a good pace and had some remnants of the lead pack(s) in my sights but all the hydration meant I needed a nature break. Finding a suitable side road I waved my companions onwards promising to chase back on. Time trialing back to the (now) larger group I caught them just before Rissers beach.

It seemed one of the cyclists had touched a wheel and crashed(at some point) so AB waved down the motorcycle support and we stopped to make sure he was ok. Road rash and some stiffness in his shoulder he opted to continue to ride. AB and I decided to stay with him and shepherd him to the next checkpoint before the climb to Mount Pleasant. There he felt good enough to continue so the three of us made for home on the last leg of the loop. The pace was relaxed as we were concerned for our injured companion and took it easy until we entered Bridgewater and crossed the finish line.

It was a good day. The sun was scorching and I got the tan lines to prove it. I was hydrating like crazy but still my old nemesis - cramping - was one hard sprint away for the last 10 kms. Escorting in a downed rider was about all I was capable of doing at that point if I wanted to avoid some cranky quads. Ended up with a 29.1 kph average over 106 kms according to my cycle computer.

Ride day nutrition was fine. I had a sweet potato, 3 eggs and cukes for breakfast with a small bowl of blueberries, coconut milk and cinnamon before leaving for Bridgewater. Other than a banana at the 75km point my "on the bike" food was water only. No issues whatsoever in terms of energy other than the impending cramping I felt rising as we approached the finish. Hydration remains an issue for me on longer efforts and/or in hot conditions.

Sometimes it is a challenge to ride with unfamiliar cyclists in a big group so I was content spending most of the day in smaller groups comprising of 3 -4 riders. AB and I stayed together for most of the 105(ish) kilometres which was prime as he is a solid, steady cyclist. Thanks for the company!

Caress Of Steel - A Precautionary Tale

2011-08-23T16:37:00.000-07:00

I got side swiped tonight while on my bike by a car turning left in the intersection of Main and Dunbrack. Approaching the traffic lights I began to proceed through the green light when a red Mini Cooper accelerated onto my 9 o'clock. Instinctively I stood up and stomped on the pedals and automatically turned the bike left into the lane as the car was turning left from the opposite direction. I recall it like a slow motion macabre dance although in real time it occurred in scant seconds.

The Mini's front quarter panel caressed the rear triangle of my bike and "pushed" me sideways as I tried to avoid getting T-boned. I managed to keep the bike upright while concentrating on getting out of the intersection before becoming someone else's potential road kill.

Might have been a different story had the vehicle not had the low profile grill of the Mini Cooper. I recall seeing my left foot pass by the edge of the headlight as I leaned the bike along the side of the braking vehicle. Reminded me of those shark attack accounts when people relate how they remember seeing the black eye of the predator just before it bites. Guess this two wheeled "seal" got lucky.

Clear of the traffic lights I pulled over to the side to check on my bike. I was sure my wheel was toast or that the rear triangle was damaged. To my surprise the bike looked fine so I let out a big sigh of relief, thanked my guardian angel AGAIN and suppressed the surging primal "fight or flee" adrenaline response. It looks like the impact was localized on the quick release lever. At that point another motorist pulled alongside to see if I was unhurt. I assurred her that I was and thanked her for her concern. I wasn't angry as concern for my bike took precedence...funny how that is with us cyclists. We crash and the first thing we ask about is our bikes? No battle damage this time unless you count my shattered nerves(wink).

Since I was unscathed and my bike apparently no worse the wear I got back in the saddle and proceeded to my destination. Needless to say the club ride on Purcell's Cove road was a little less aggressive tonight. I was resigned to the fact we (and pedestrians) are nothing more than, to quote Neil Young, "meat on the street" and questioning why the heck I put myself in harms way?

My return trip back to Halifax along PCR and up through the hills of Fairview makes this a precautionary tale. The sun was sitting lower in the sky but I was still blinded by it on several occasions as it was positioned off my left shoulder. Maybe the driver in the Mini experienced the same issue and that explains why she could not see me? I will grant her the benefit of the doubt. I was certainly cycling blind on stretches of PCR even with sun glasses, barely able to discern the bike lane let alone any obstacles or oncoming vehicles in the adjacent lane.

Lesson learned by my kiss of steel. The sun setting sooner in the day with the approach of Fall can make visability questionable. Be aware when the sun is at your back approaching and proceeding through intersections whether you are driving, cycling or walking. In those cases discretion is the better part of valor and a moments hesitation to ensure safe passage may make a world of difference.

I got lucky. Plain and simple.

My Sprinting Regimen

2011-08-21T08:18:00.000-07:00

Today I finalized my sprinting regimen by locating a good location that offered a decent surface that was a good compromise between comfort and efficiency. It was also close to home and since it was a junior high school soccer pitch it was well maintained. The bonus was there were two orange cones left at the bleachers so I was able to determine a definite start/end point.

The field was grass but the tendancy hereabouts is to mow the grass more frequently along the soccer sidelines to facilitate chalking the lines. As a result I literally have a "lane" that is short(er) grass and a chalk line to follow.

After some stretching and pre sprint drills I ran several untimed 70 metre warmup sprints. The new track shoes feel much better on the short grass although I didn't notice any difference using the stainless steel spikes. Well until I did my first timed sprint anyway.......shattered my personal best @70 metres with a 10:73 time. Holy track shoes Batman! Thinking I mis-timed the effort I re- ran the sprint (but from a four point track stance) to record a 11:31 time. Still an improvement over my previous best time.

I then opted to finish my workout with a set of Tabata style sprints on the large soccer field. 20 second sprints/10 second recovery X 8 reps. After a little water I was still surprised my 70 metre sprint was so improved that I decided to give it one more attempt. From a standing start I set a second personal best time within an hour with a 10:65 clocking! Yeah baby! I guess the traction garnered from the spikes do make a huge difference. I should have run a barefoot sprint for comparison sake but neglected to consider it at the time.

Primal Foraging - Eggs, Blueberries and Re-inventing The "Frozen" Wheel.

2011-08-20T10:15:00.000-07:00

I often will forage the markets, kiosks and stores looking for local Primal friendly foods. In the most unlikely of places I discovered a small general/natural food store while cycling home from a club ride.

http://www.yellowpages.ca/bus/Nova-Scotia/Halifax/Natures-Cove-General-Store/7652867.html

Happy that they carry the samel local free range eggs I usually buy at the Seaport market I was more excited to discover they sell flats of free range eggs (30) for only $8.00 CDN. Seems the egg buying public prefers large eggs so these medium/small eggs are discounted by the farmer. Who cares if they are smaller? They all cook up the same and free range eggs for less than thirty cents each is awesome.

Nature's Cove General store is located on the Bedford Highway and also carries a full range of local free range meats including pork and beef products. With the exception of the bacon the meats are all frozen but the producer - Meadowbrook - has re-invented the frozen wheel.

http://www.meadowbrookmeatmarket.com/index.html

Instead of the usual "bricks" of frozen meats they package their product flat. Not only does it store compactly in a freezer but you can drop the meat in a sink of cold water and within minutes it is thawed enough for cooking. No more waiting for hours for a brick of ground meat to thaw. Priceless!

Also sold is beef and poultry products from Blue Barn Farms from just up "the pave" on Hammonds Plains road. Picked up some of the ground chicken that is thawing as I type. Can't get any more local than that!

http://www.bluebarn.ca/farm/

The staff are friendly, the products are delicious and they are renovating to add a cafe to the premises. Located on my usual cycling route and about a five minute drive from home I think I will become their best customer.....especially when the coffee starts to brew. As an added benefit I noticed today that they leave a cooler full of water upon the sidewalk in front of the shop for cyclists, runners and walkers free of charge! How cool is that! They even have a stainless steel bowl on the ground for the dogs.Nice!

On the way home I stopped at Sobeys to pick up a few things and discovered the five pound boxes of fresh blueberries are in season.Retailing for $14.99 these are wild Nova Scotian berries. They are not the oversized high bush berries but cultivated wild berries I used to pick as a kid in the woods surrounding my home. They may be small but the flavor is large. They freeze well and are scoopable once frozen so very easy to incorporate into your daily diet. Wickedly good with some coconut milk and a dash of cinnamon!

In this age of inflating prices and financial instability it is so nice to be able to source local products. Not only do you support the local farmers and small business but you are keeping monies within the community, county and province. Globalism has benefits but local is where it is at!

Sprinting Update - August 20 11

2011-08-20T03:27:00.000-07:00

The track and field spikes arrived in the mail on Thursday and I had an opportunity to give them a whirl. The fit was good, they are still quite light for a mid distance shoe and are definitely a minimalist style of footware.

Back to the softball diamond where I opted to test sprint them on the groomed and soft(er) surface of the infield opposed to the hard packed adjacent trail. From the backstop to the edge of the grass behind second base the distance was about 40 metres. After some stretches and drills I did some warmup sprints.Then came the test. Three sprints in my regular runners and three in the new shoes(without spikes added). I was definitely faster in the track spikes averaging about an eight millisecond improvement over c.40 metres.

Since some softball league players were arriving and probably curious what the heck I was doing I vacated the diamond to the trail and did three 70 metre sprints on the harder surface.Best time was 11:60 but I felt every stride.The minimalist shoe is light and fast but unforgiving. Sprinting with good form is essential and now a work in progress. Crafting my workout on the forgiving ground of the infield might be advisable while learning the basics of sprinting. Next test will be to insert the spikes and see how that feels and performs.

Bridgewater Century Ride - August 27 2011

2011-08-16T03:08:00.000-07:00

Just pre registered for this "Gran Fondo on Nova Scotia's South Shore" so now it is down to a weather watch hoping we get a nice late summer day for the event. This will be my second attendance at the ride having done it last season. It is a nice course, complete with a (hard pack) dirt road section, some quiet rural roads and takes you along the scenic Lahave river with one challenging climb to Mount Pleasant(oh the irony) before returning to Bridgewater.

Last year I rode the event at a relaxed pace(I was racing the Provincial time trial championship the following day) and revisited my old stomping grounds; Bridgewater is my home town, Chelsea is my parent's homesteads and, as a youth, I often cycled to Risser's beach along the Lahave river. This year I hope to challenge the pace since there are no committments the next day. With the cancelation of the stage race last weekend my race season is now over as I will not travel to the final event of the season in Cape Breton.

I think the distance is around 125 kms so the Bridgewater Grand Fondo will be a perfect leadout for the Joe Howe Century in September which is an English century ride of 100 miles or just over 164kms.Hosted by the Halifax Velo Cycling Club the JH is usually the last organized event of the season.
http://www.bridgewatercenturyride.com/default.php

To Dairy Or Not To Dairy - That Is The Question?

2011-08-13T03:58:00.000-07:00

Every now and then I like to experiment with my way of eating by adding or removing specific foods from my diet. Usually they are the "grey area" foods that are considered borderline in the paleo/primal/ancestral nutritional camps. There is no real intent other than to gauge how they affect me and whether I notice any digestive/physiological changes.

I adhere to a belief that nutrition really comes down to a personal thing and you need to find out what foods work for you and what foods don't. The easiest way to accomplish that is to abstain for a period of time, record how you feel then reintroduce that food.Often you may be able to determine that you can handle certain foods in limited amounts(your tipping point) or just certain varients of a particular food(ie; fermented). I have noticed about five pounds of weight gained since adding cream back into my diet so removing it should see my weight stabilize back at normal levels(190-192 lbs) if cream(and dairy) is the culprit.

I generally will eat some butter, a little cheese, some Balkan style (6% MF) yougurt but mostly heavy cream(35%MF) in my coffee. I am curious to see if the limited dairy in my diet was enough to stall weight loss and/or result in weight gain?The general consensus seems to be that even full fat dairy is somewhat insulinogenic and will facilitate weight gain.That said there are those who believe that dairy consumption may actually contribute to weight loss and control so it becomes all very confusing.Especially when you factor in the benefits of fermentation and the quantity of troublesome milk proteins in a given product. So lets test that theory.

Current eating patterns will continue as usual but less the dairy. Meal frequency will also remain the same and exercise will also be maintained at recent levels.
August 13 2011 - wakeup weight of 197.2
August 14 2011 - wakeup weight of 196
August 15 2011 - wakeup weight of 197
August 16 2011 - wakeup weight of 196.6
August 17 2011 - wakeup weight of 194

August 18 2011 - wakeup weight of 195.4

August 19 2011 - wakeup weight of 194.6
August 20 2011 - wakeup weight of 194.4
August 21 2011 - wakeup weight of 196

After 8 days my weight has fluxuated but I suspect that is related in part to exercise and hydration.I had also increased my fruit consumption this week as fresh peaches were on sale and they are just delicious.Lots of confounding factors. I'm not convinced dairy does lead to weight gain other than the additional calories consumed through it's usage. That said..........

My complexion and scalp has improved since removing dairy.There are some assertions that dairy may play a role in skin health, including blemishes and acne.

That is interesting although problematic milk proteins may also play a role in skin health as well, specifically those with dairy sensitivities, intolerances and allergies.....

http://www.livestrong.com/article/294261-skin-problems-with-dairy/

I had previously heard of the possible connections between skin health and dairy usage and have in the past monitored my experiences, specifically in regards to my scalp issues. I know for a fact ice cream wreaks havoc on my skin but I was never sure if it was the dairy or the sugar?Would cream/butter also present issues? Today I will start adding back a little 35% MF organic whipping cream blended with coconut milk for coffee usage just because it tastes so darn good. I will also re-introduce butter as it is simply delicious on veggies and the best food source for butyrate; a digestive metabolic associated with intestional health especially important for adherents of a low carb diet. Coincidentally Melissa has a recent blog posting on that subject.....
http://huntgatherlove.com/content/short-chain-fatty-acids-and-low-carb

Update - Aug 24

So I added an organic heavy cream back into my diet this past Saturday and my face broke out again. Coincidence? My weight has stayed consistent but my problem areas(chin and side of mouth) and scalp has flared up. My diet has not been the best this past couple days(rice crispy squares....I know....sigh) so I am loathe to point blame at dairy. I will use up the remainder of the cream and re-evaluate come Saturday now that I got my diet back on track.

Update - Aug 28

Complexion has cleared up as has my scalp.I'm still doing the heavy whipping cream in my coffee but have switched to a non organic brand. Unlike many of the competitors this Dairy does not have any milk ingredients added to the cream but do use dextrose, carrageenan and polysorbate 80. Why would I do that? To be honest I seem to have issues with the organic brand(go figure?) I do not have with this current cream? I think there are so many confounding factors involved that I might never nail it down to dairy = skin issues. That said I will use up my current cream while keeping my diet clean and then re-try the organic brand to see if there is another outbreak.

Update - Sept 8

Still using non organic 35% MF heavy cream in my coffee along with a little 18% MF cream at work. No issues. No cravings for additional dairy so I have not bothered to start eating yogourts and/or cheeses. Have sourced a good unpasturized saurkraut to add beneficial bacteria to my diet so will forego any fermented dairy.

Conclusion - Sept 15

Dairy usage in my diet remains minor amounts of butter and 18-35% MF cream(in coffee).Weight has stabilized as has complexion and scalp issues. Works for me but I suppose the jury is still out on dairy consumption.

Shod Versus Barefoot Running - Foot Strikes

2011-08-11T02:59:00.000-07:00

If you have been following my blog you know that I have embraced sprinting over distance running as it gives me a time efficient yet challenging workout to supplement my cycling fitness while having less(repetitive) impact upon my body. Been doing some reading about sprint drills and proper technique when I stumbled upon the current schism within the running world; shod versus barefoot. Insert somewhere within that spectrum the latest thing - minimalist shoes that mimic barefoot but offer some protection and coverage.

I have been somewhat familiar with the concept of barefoot running due to the fact it has become popular within the paleo/primal/ancestral nutrition camps but being a cyclist I never really paid much attention. That changed somewhat since adopting sprinting as a crosstraining tool. Being a heel striker I found it interesting that the vast majority of runners are as well and the (resulting) debate over whether modern shoes(geared to prevent pronation and offer comfort) actually makes people heel strike. I guess the theory is that we naturally are mid/fore foot strikers but our shoes force us otherwise?

http://www.barefootrunning.fas.harvard.edu/index.html

So me being me I had to put it to a personal test. After doing some warmup sprints on my usual 70 metre trail I ventured over to the adjacent softball diamond and went barefoot. The sprint distance was about 62 metres starting at centre field ending on the foul line in left field. The grass was not short but fairly level and the footing was fine despite being damp. It actually felt real nice on the toes.

First sprint was barefoot. Time of 10:83@62 metres
Second sprint was shod. Time of 11:14@62 metres
Third sprint was barefoot. Time of 10:86@62 metres

I was definitely faster barefoot but attribute part of the foot speed to less weight(no shoes).It is also important to realize that, regardless of your foot strike tendancy, sprinting naturally keeps you on your fore foot.That then begged the question whether my normal(non sprinting) running gait and foot strike would be any different going shoeless?

I video taped my normal running stride both shod and barefoot to test the theory. I do appear to be positioned to strike the ground mid foot while running barefoot but definitely heel striking wearing shoes. The run distance (to the camera) and pace was the same for both experiments. With three passes completed for both the shod and barefoot views they all garnered similar/identical results; mid foot stikes without shoes and heel striking with footware.

I am anxious for my track spikes to arrive to give them a test and see how a minimalist type shoe feels and performs.My understanding is the flat, flexible and thin soles of minimalist shoes fit somewhere between barefoot and shod, offering a more natural feel but with some protection for the feet.

Interesting stuff and now I`m also curious to determine if running barefoot or with minimalist footware over distance would still cause me the(same) discomfort I suffer while running shod? Stay tuned.....

An Unintentional Metric Century

2011-08-07T11:10:00.000-07:00

An actual cycling post? I will admit that my saddle time of late has been scant indeed between the rainy weather and a house painting project. Having once again skipped the usual Saturday club ride to continue painting on my mother's house I was happy to get on the bike today. Jumped in a ride heading to Cow Bay via Dartmouth, Waverley and Bedford. Having arrived at the shop after a 10 km warmup I was keen to log some milage considering a three part stage race is scheduled for next Sunday.

A group of six riders comprised our Sunday morning group and based upon the attendees I expected a brisk pace for the 80 km loop. On a rolling hills course with a few tougher climbs I was curious to see how the legs responded considering my recent lack of training.I had the advantage early since I already had ten kilometres in the legs and was ready to roll and was feeling prime from the outset.

A solid group of veteran riders with one new guy managed to navigate the hills, traffic and chop of some HRM Nova Scotian roads to Cow Bay for a photo opportunity with the Moose - a large statue overlooking the approaches to the Halifax harbour. Not quite sure why it is there and what it represents but it is kinda neat.

I usually head back over the bridge and home via Halifax when doing the loop but figured I needed the saddle time so opted to stay with the lads and continue back to Bedford. The legs were feeling good, I was not under any time restraints and post ride coffee always tastes good. Once on Waverley road the pace quickened in anticipation of turning on Rocky Lake road and the beginnings of the unofficial "race" into Bedford. I managed to hang on over the Powdermill Lake climb and the last set of train tracks before being shed off the back about two kilometres out by SR and JM who were duking it out for bragging rights.

Back at Tim's for a coffee and conversations before the solo ride home to Halifax. Managed 32.3 kph over 81 kms for the Cow Bay loop but total distance on the bike was 102.36 kms with a 30.2 kph average. Nothing like getting an unintentional metric century in the books a week before a stage race to help shore up the confidence level.

Sprint to Ride - Improving The Bike Through Sprinting.

2011-08-03T07:52:00.000-07:00

I have recently re-evaluated running and whether the impact on my body is worth the potential cross training benefits.I have issues.I overpronate my left foot with my right foot being neutral. I am a heel striker. I also have some spinal subluxation issues with my back and, more recently,with my neck and shoulder - the unfortunate legacy of a bike crash.

I am not a naturally gifted runner and will admit that I do not enjoy running. It does not compare to the freedom and fun of bicycling but was always a means to a fitness end - I hate to run but love the burn. This past winter I discovered the concept of Tabata sprints while searching for options and began incorporating them into my training. Run distance no longer mattered but rather intensity had become the focus. I switched from a plodding style of running(getting progressively twisted as the distance increased) to sprinting; either doing Tabata style 20 second efforts/10 seconds recovery or straight up 70/ 90 metre sprints(odd distances but based upon natural terrain points for start/finish)

70/90 Metre Sprints

Not only do I get a time efficient intense workout from sprinting but it does not negatively impact my body as much as distance running.The nature of sprinting forces you to run off your forefoot as opposed to heel striking. I usually do a warmup walk/jog to my sprinting "track" - a flat stretch of hard pack dirt trail of 70-90 metres(I used my cycle computer to help determine accurate distances). After a series of track drills/stretches I start with some moderate effort 70 metre sprints then progress to maximum efforts at both the 70 and 90 metres distances.It certainly is a full body workout with a best time(to date) of 11:56@70 metres and 14:49@90 metres.

Why Is Sprinting So Effective?

"A sprint consists of a series of short but very intense concentric contractions by several muscle groups. This consists of flexion and extension in your calves, quadriceps, hamstrings, glutes (maximus and medius), hip abductors, pecs (chest muscles), lats, biceps and triceps. There is further horizontal rotation and flexion of the abdominal obliques as well as contraction of your deltoids (shoulders). Each muscle contraction during a sprint consists of explosive accelerations and decelerations...."

http://www.bloomtofit.com/sprint-training-sprinting-workouts-part1

In relation to cycling I have definitely noticed a difference upon the bike.The only change over last season's training has been the addition of sprinting and intermittent fasting. Not only do I recover faster but I am improved at responding to attacks, jumps and chasing down breaks. I am definitely stronger this season and have been able to contest prime/final sprints in all three of my competitions thus far this season.I have even seen gains in hill climbing despite my svelte 195 pounds(wink).

"Sprinting naturally increases the body's endurance strength, making longer cardio and muscle strengthening training sessions easier to complete. Through sprinting and speed training exercises, the body increases its ability to store oxygen......another benefit directly related to sprinting involves the increase in mitochondria size. These cell parts store the energy consumed through food sources, then release the energy to the parts of the body that require and endure work or repair. In other words, working muscles receive more energy, because cells become better suited to store and release energy in an efficient manner, ultimately increasing growth."

http://www.fitday.com/fitness-articles/fitness/cardio/the-benefits-of-sprinting-and-speed-training.html

A McMaster University study published in the Journal of Applied Physiology found that performing high-intensity "sprint"-type exercise resulted in substantial changes in skeletal muscle and endurance capacity.....

"Researchers found that endurance capacity in the sprint group increased on average from 26 minutes to 51 minutes, whereas the control group showed no change. The muscles of the trained group also showed a significant increase in citrate synthase, an enzyme that is indicative of the tissue's ability to utilize oxygen."

http://jap.physiology.org/content/98/6/1985.abstract

Caveat

Sprinting is hard effort. Start with modest distances/efforts and build from there. It is essential you warm up well before you subject muscles, ligaments and tendons to the rigors of intense exercise. Uphill sprints minimize the chance of injury so incorporating a small grade as your "track" is advisable, albeit, more daunting (wink).Specific track and field drills are also important for both efficiency and injury prevention.You can generally use standard runners for sprinting or utilize specialized track spikes. I purchased a pair of Asics Hyper MDs on Ebay after I was unable to locate my size at local retail outlets.It will be interesting to see how my body responds to the minimist design of the track shoes but since I got a good deal it was worth a gamble.

The science of sprinting certainly seems to indicate that improvement in VO2 max, wattage, weight management and recovery are achievable goals. The beauty is you really only need to do sprint training a couple times a week to be effective. You will definitely feel it the next day, the "burn" is awesome, motivation comes from beating your previous best and, in my case, it limits repetitive strain issues associated with distance running.I (now) sprint to ride better!

Food For Thought - Sun Exposure and Skin Health

2011-07-22T05:51:00.000-07:00

An interesting article on MDA.....natural ways to improve sun protection and avoid over exposure and burns.

http://www.marksdailyapple.com/8-natural-ways-to-prevent-a-sunburn-and-sunscreens-not-one-of-them/#more-22267

Heading into the dog days of summer I realized that I have yet needed to use sunscreen this season. My time spent outside has not changed from previous years and has probably increased now that I cycle commute. I have yet to get a burn despite some serious sun exposure of late both on the bike and while painting my mother's house.

Now that I think about it I was recently up four tiers of scaffolding on a hot day with the sun to my back. It was quite hot and I remember thinking how I should have had some sun screen. Not only did I not get burnt but my exposed skin was not even tender? Go figure?

So looking at the list of natural protective agents I notice that I consume many of them. I have cut back on my fruit consumption this season so berries have become more prevelant in my diet, specifically blueberries. Not only are they produced locally (in abundance) but they freeze well. I have been eating them frozen by the handfuls as a cool snack on hot days and thawed with coconut milk/cream sprinkled with cinnamon.

One of my major avoidances in my WOE are industrial oils.I consume little O6 pufas but continue to get O3 from cold water fish and mussels. I have increased SFA in my diet through the continued use of coconut(meat, milk and oils), beef/pork/lamb and, more recently, good sources of dairy fat; butter, heavy cream and high fat (unsweetened) yogurt.

I also consume red wine on a daily basis -a minimum of a glass with an evening meal. Interestingly I don`t drink much green tea as I find it too astringent for my tastes but discovered Rooibos tea this past Spring. Touted by South Africans for it`s healthy properties I assume it imparts many of the benefits of both green and white teas? A Google search and I found this......

"The ability of Rooibos to act as "chemopreventors" in skin cancer was highlighted in an article published in 2005, as the result of the work of a South African research team. They showed that topical (external) application of the tea fractions significantly suppressed tumour growth in mice with skin cancer, when using processed and unprocessed Rooibos. Reference for supporting scientific article: Cancer Letters, 224, 193 - 202 (2005). "

http://www.sarooibos.co.za/media-mainmenu-52/media-releases-mainmenu-110/97-relief-from-rooibos-against-the-sun

A comment from another site......

".....for a lot of Rooibos tea drinkers, we are convinced that the benefits reach much further than what this article conveyed. It also has been demonstrated in a study to combat radiation from sun exposure....A study done in Japan indicates that Rooibos tea has fifty times the antioxidant properties of green tea. "

http://healthmad.com/alternative/the-amazing-benefits-of-rooibos-tea/

The Debate Over Sunscreen

There appears to be ongoing research that suggest the use of chemical sunscreens may actually increase the chance of skin cancers......perhaps a "solution being worse than the problem" scenario?

http://en.wikipedia.org/wiki/Potential_health_risks_of_sunscreen

Go figure? Definitely food for thought? Might lead to another personal experiment since I am on vacation for the next two weeks. Stay tuned.......

Wind Sprints and Fire Pit Jumps

2011-07-18T15:48:00.000-07:00

After my bike commute home I opted to do some running and jumps since the rain had held off and it was a muggy Monday evening.Might as well earn the sweat. After a warmup loop of my fav trail I ran a set of wind style sprints. Total distance out and back was about 75 yards on a grassy field along the trail. Best time was 15.31.

Found this ideal jump rock where I could add distance to the jumping equation. I call it the fire pit jump where you need to cover both distance and height to avoid the(imaginary) flames.The height of the boulder is about three feet with the jump distance from the base about the same. I usually do 8 reps per set or until the legs give out(wink). It is a real leg burner!

Where's The Team Car?

2011-07-16T09:21:00.000-07:00

Sure could have used a team car on today's club ride. Ever had one of those days where your gut instinct tells you to stay off the bike and do something different? Today was one of those days. Cycling out to the shop for the 9AM start it was windy and cool. I even felt occasional rain drops as there were some isolated dark and foreboding clouds. It was at that point I thought staying at home watching the TdF stage in the Pyrenees and then going to the Farmer's market might have been a better choice.

Since I am working tomorrow(Sunday) I continued on the bike as I would not have any other chance to cycle this weekend. It was a good turnout for the club ride and I jumped into the second group on the road. The pace was fairly fast from the outset but the legs were feeling ok after the 10km warmup riding to the shop.

After crossing the first set of tracks we got on the exposed section of Rockey Lake road which is gusty at the best of times with winds blowing off the lake. I'm not sure if todays windy conditions contributed to the crash but a newer rider touched a wheel and went down while we were in a paceline. I was fourth man in the line and as the rider fell to the left his bike slid to the right. EW avoided the crash with some deft bike handling as did I by veering onto the gravel shoulder despite colliding with the downed bike.

I was quite prepared to bail down the ditch into the adjacent pond figuring a swim is preferable to gravel rash but managed to keep myself upright despite cycling over the wheels of the crashed bike as it slid sideways into my path. Whew! That was a white knuckled moment. The good news is the crashed rider seemed ok - some road rash as his knee and shoulder took the impact. Hopefully he is alright and was able to cycle back to the shop which was a good sign.

I got back on my bike but stopped soon thereafter as something did not feel right. An examination of the front/rear wheel revealed nothing obvious so off I went with CH to chase back to the group. Bike still didn't feel right and it felt like I had a flat spot on the front tire or perhaps a true/dish issue from the impact? Once caught back on it was my TdF inspired wish to drop to the back raising my hand to signal the team car I needed assistance. Time for a wheel change but alas.....no team car on BPCC's club rides.I continued in the group for another kilometer until the problem got worse and decided I better get the heck out of the paceline for fear of causing another crash due to a mechanical. No sooner had I pulled out towards the yellow line than the front tire lost it's bead.

Luckily it occurred on the start of an uphill roller rather than a downhill so I kept the bike steady and pulled over once clear of other riders. Re-beaded the tire upon the rim but, oddly, the tube still had some air? Suspecting a slow leak rather than a hole I topped up the air and headed back to the shop.

Bike is now at the shop for some maintenance. I suspected I needed the bottom bracket regreased due to some creaking, the shifting needed to be fine tuned and, thanks to today's close call, the front wheel needs to be examined for damage. Since I had my MTB in the shop for brake work I switched my road pedals to the Norco and headed home on knobby tires thankful that I avoided any pavement surfing. Guess I should have listened to that gut feeling this morning.

Salt of the Earth - Rethinking Sodium and Hydration.

2011-07-11T17:40:00.000-07:00

One of the things I've noticed since adopting a low carb way of eating was the increased frequency of cramping during (and after) exercise with occasional dizziness upon standing.Cramping was an issue in two of three competitions so far this season, occurring late in both the Falmouth and Riverport road races. Dehydration was the logical suspect so I have increased my overall daily water intake. The issue has remained despite my updated hydration regimen so needless to say I had an "aha" moment when I read this ......

"When sodium levels fall below a critical threshold (which can happen within a short time), symptoms often occur, the most common being fatigue, headache, cramps and postural hypotension.Postural hypotension happens when you stand up too quickly and feel faint..... It’s a sign of dehydration.......It’s really easy to fix – you simply need to take more sodium and drink more water. Increasing sodium is just another one of the many counter-intuitive things about low-carb dieting. Just like eating more fat to lower your cholesterol. You’ve got to start thinking differently. The low-carb diet is one that absolutely requires more sodium. "

http://www.proteinpower.com/drmike/saturated-fat/tips-tricks-for-starting-or-restarting-low-carb-pt-ii/

Not only had I switched to a low carb diet, ceased eating processed foods(usually full of sodium) but I also adhered to the paleo belief that salt is not optimal so I began limiting my consumption last year.

http://rolfdevinci.blogspot.com/2010/02/pillar-of-salt.html

Factoring in the sports I participate in(cycling, ball hockey and running), the amount of perspiration that occurs and my avoidance of sugary sport drinks(which offers sodium) it is possible my electrolyte/hydration balance may, on occasion, be suspect?

http://www.rice.edu/~jenky/sports/salt.html

Last week I purchased some Baleine sea salt gathered the traditional way through the evaporation of sea water exposed to the sun. According to some it is healthier and contains other trace minerals not found in the highly processed table salt. Lots of arguments both ways on this sea versus table salt issue but the crux of the matter is I have begun to add some sodium back into my pre/post sport food preparations.

I continue to consume only water during exercise but have begun adding a few crystals of sea salt to my water bottles. Post exercise I have increased sodium usage during my recovery stage and have incorporated coconut water as an electrolyte replacement drink. Early results are positive, the postural hypotension seems better and the cramping has ceased.The litmus test will be Breakaway Cycling's Race Day stage race in mid August. Comprised of three (shorter) races in one day (ITT, road race, hill climb) under typically hot August weather it will be a challenge to stay hydrated.

My only concern was with the (generally accepted) correlation between elevated blood pressure and sodium usage? Coincidently I found this recently posted on Hunter-Gatherer.com.....

"This week a meta-analysis of seven studies involving a total of 6,250 subjects in the American Journal of Hypertension found no strong evidence that cutting salt intake reduces the risk for heart attacks, strokes or death in people with normal or high blood pressure. "

http://www.scientificamerican.com/article.cfm?id=its-time-to-end-the-war-on-salt

So if you are a healthy active individual with no hypersensitivity to sodium consuming salt may not be the dietary faux pas it has long been accused of being in regards to high blood pressure and coronary disease. For low carb (endurance) athletes salt may well have an important place within nutrition and recovery regimens.Very interesting......stay tuned.

Finbar's Racing - 2011 Provincial Time Trial Championship

2011-07-09T16:24:00.000-07:00

In hinesight I should edit the title to Finbar's Volunteering - 2011 Provincial Time Trial Championship as I will be leaving the bike home when I head to Windsor in the morning. Originally intent on defending my podium from last season I am heeding the call for volunteers to help pull off the 2011 event.

As a past holder I gave up my plans to compete to help ensure the race day gets off to a good start. If you are unfamiliar with the holding role it requires positioning yourself behind the cyclist, straddling the rear wheel while you hold them upright at the start. The cyclist will then clip in both feet in the pedals and prepare themselves for the countdown. They are "literally" in your hands.

The key is to hold the rider steady while compensating for their movements as they get comfortable in the saddle. Depending upon the size of the cyclist and size of the bike it can be somewhat challenging. I tend to hold the bike by the back of the seat rails and some saddles facilitate this better than others - often the low profile racing saddles leave little room for hand placement. I have no choice but to cup either side of the saddle with my fingers.

Wind also becomes a factor. Since you want to hold the bike straight without any lean(which is a weird unnatural feeling for the racer) any cross winds can make this difficult.For many this is intimidating especially when you have competitors on expensive ITT bikes depending upon you to keep them upright.

Once warned of the impending start the rider settles in and then gets the five finger countdown. As the holder your attention is on the countdown as well and when the official says "go" you wait to feel the initial surge as the rider applies force to the pedals then release your grip.Its all about timing.

Checked out Atlantic Chip and we have 48 pre- registered racers and with the weather looking prime for Sunday I expect to see additional morning registrations. Once the racers all depart I will take up a good vantage point with the camera and snap some pictures.

Race Update

Under sunny but very windy conditions the 2011 ITT championship was held upon the old Windsor road. A rolling hills course it offered something for everyone; some flat, rollers and hills.The swirling winds made it even more difficult for the competitors. It was a hard day on the bike.

As holder my day was OK - I was concerned about the gusts but managed to keep everybody somewhat steady while awaiting the countdown. There were some challenges.The racer who was trackstanding the start - I ended up holding his saddle whether he wanted me too or not?Give credit where credit is due as trackstanding was not an easy thing to do considering the wind.

The handful of guys who approached the line but did not unclip expecting(?) me to swing in behind them on the fly? I have never witnessed that particular starting technique but was prepared for it after the first guy(I watched their feet as they approached the line and if they did not initiate unclipping I jumped into action).

There was the racer who tried six times to clip in his second foot while trying to get in the saddle. I was doing my best to hold him steady throughout the ordeal but he finally leaned to far to the right to watch himself attempt yet another clip in, shifted his weight and toppled. Not a hard fall and I kept the bike upright. He then did a standing start but still struggled with the clip in once he was moving. Dude! Time to invest in new pedals.

A fellow club mate approached the line late after doing a couple slow circles and with time counting down back pedaled to get his cranks in the starting position but dropped the chain. A dismount and manual rechaining meant he started late which really sucks in an ITT.Tough luck but he finished strong regardless of the miscue.

Overall it was a good day despite the windy conditions.Thanks to Breakaway Cycling for hosting the event again this year and to the officials. Without officials and the other volunteers the race season would be non existent.Well done as always!

The turnout was a big improvement over last year and I noticed we had some triathletes join in the fun.I sure hope they enjoyed their crossover to the road cycling genre. That said some racers were employing the rear wheel disk today which must have been challenging considering the gusty, swirling winds. The disks sure make for an unique sound though......there is nothing like it.

Pics compliments of B Steinman and S Fougere

Food For Thought - Fasted, Low Glycogen Training And Endurance Sports

2011-06-30T17:12:00.000-07:00

Fasted Training

Found this posting on Martin Berkhan's Leangains website and is definitely food for thought.Results of a 2010 study by The Institute of Food Nutrition and Human Health, Massey University, Palmerston North, New Zealand.

"The main findings of the present study were that: training in an overnight-fasted state enhances storage of muscle glycogen compared to training in the fed state; skeletal muscle of men and women respond differently in terms of oxidative activity to training in the fed and overnight-fasted state; and peak VO2 and peak power improved more when training in the fasted state compared to the fed state....."

http://www.ncbi.nlm.nih.gov/pubmed/20452283

Martin provides an excellent synopsis of the study that has produced some very interesting results in terms of fasted training in regards to VO2Max, power and muscle glycogen. In a nutshell.....

VO2 Max Increase - Fasted: +9.7% , Fed: +2.5%
Muscle Glycogen Content Increase - Fasted: +54.7% , Fed: +2.9% increase
Citrate Synthase(CS) Increase - Fasted: +17.9% ,Fed: +19.1%
3-hydroxy-coa dehydrogenase(HAD) Increase - Fasted: +3.5%,Fed: +9.1%

The increase in both VO2 Max and muscle glycogen for the fasted training group over the fed group is remarkable. Both CS and HAD are influenced by gender so once the numbers of both groups are re-examined by sex it indicated that the effects of fasted training were not all inclusive.

"Men attained a more much better response from fasted training, while women received a more favorable response from fed training."

http://www.leangains.com/2010/05/fasted-training-boosts-endurance-and.html

This evidence validates earlier research on the subject......

"Two fairly recent studies has lent credence to this notion (De Bock and Nybo). While the researchers didn't find any significant differences in some of the measured variables, it's interesting to note that the fasted-trained groups in both studies showed higher levels of resting muscle glycogen concentrations after training. Similar to the anabolic rebound for fasted weight training, there seems to be an anabolic rebound during feeding after fasted endurance training through more efficient glycogen storage."

Training Low and Racing High

"The idea of training when the body is low in glycogen and then racing when glycogen stores are full is gaining popularity with endurance athletes particularly ultrarunners. The idea makes sense, training with low levels of glycogen teaches your body to burn fat more efficiently therefore preserve your very limited glycogen stores. Even a very lean athlete of 5% body fat and weighing 60kg will still have 3kg of fat which equates to 27000 calories compared with approx 2000 calories of glycogen."

The author does make an important stipulation between fasted training and low glycogen training as they are not the same thing.....

"Being in a fasted state doesn’t mean you have low glycogen levels, your muscle glycogen levels can be very high in a fasted state because if you haven’t exercised since your last meal then there is no need for the body to use any of its stored muscle glycogen. In a fasted state your blood glucose levels and liver glycogen levels will be low as this is what the brain uses for energy.... A low glycogen state means your muscles don’t have much glycogen left in them."

http://andydubois.blogspot.com/2011/01/training-low-and-racing-high-part-1.html

Low Glycogen Training

Low glycogen training also appears to offer benefits for endurance athletes.Increasing AMPK activates the buildup of mitochondria which supply most of the the energy that powers our muscles when cycling. The better the signalling function = the greater the AMPK activation = muscles accrue more mitochondria = greater capacity for producing aerobic energy.

"Training at high intensity activates AMPK at a greater rate, plus we know this effect is improved when training at lower glycogen levels, so this session gives twice the activation." - Dr Keith Baar, of Dundee University

http://www.cyclingnews.com/features/running-on-empty

It appears that both fasted training and low glycogen training can impart potential benefits for endurance athletes and a combination of the two may provide benefits with different gains.

"There are essentially two different types of train-low strategies. The first is to work out in the morning after an overnight fast, while also avoiding the intake of carbs as you exercise. In this situation, your muscle glycogen stores will likely be high, but liver glycogen stores will be low. The second method involves working out twice in one day and not consuming many carbs between workouts. In this scenario, the second workout is done in a muscle-glycogen-depleted state. The two approaches appear to lead to somewhat different training adaptations, so incorporating both into your workouts may have benefits".

http://www.powerbar.com/articles/405/train-low-compete-high.aspx

There are some questions that need to be addressed namely the subjects of the studies. Were they already conditioned athletes or average "joes". That may have a definite impact upon some of the final performance gains.

One of the main rebutals is the question of training intensity..or lack thereof. In terms of the intensity of fasted/low glycogen training that also depends upon whether the test subjects were already conditioned to "low" training......

"Were the athletes adapted to low glycogen training? Taking athletes who are probably used to functioning on a high carb diet & then throwing them into this sort of study, you will see a drop in power unless they get a chance to adapt. I know when I shifted from a higher carb diet to a higher fat diet, my cycling went flat for 3-4 weeks. Power progressively came back after that point however." - J Scott.

From my personal experience I have not seen a noticable decrease in performance when training in a fasted state. Since my practice of low glycogen training is in it's infancy performance questions will need to be addressed at a later date. Work in progress. My approach towards fasted/low glycogen training is two fold. Both will help develop fat adaptation and metabolic flexibility and that was my original focus. If I realize better muscle glycogen recovery/storage and improved VO2max as a result that is definitely a bonus.

Interesting stuff. When you think about it the human body is an amazing machine.

96000 Per Microliter Of Blood

2011-06-29T14:51:00.000-07:00

With the first summer long weekend two days hence I headed off to the Canadian Blood Services to donate my B RH Positive blood anticipating the need from the usual long weekend carnage.While checking in I was flagged to see if I qualify as a platelet donor so agreed to give an extra sample for testing. Due to recent history I was curious to discover my platelet count.

At least two of my three sisters have been diagnosed with chronic low platelet counts along with other issues, thyroid, food allergies, joint and muscle pain and fatigue. Modern medicine has been unable to nail down a cause.Since I share some symptoms with them I always assumed I was also afflicted my the mystery ailment.

In July 2005 I crashed on wet railway tracks and suffered some blunt force trauma from impacting the ground. Jammed vertebrae in my neck, concussion, road rash and a massive hematoma on my hip.

A subsequent physical later that week at the medical clinic and followup bloodwork revealed at that time I possessed low platelets. No real surprise as I knew my sister`s history and guessed that might explain the massive hematoma.Platelets clot blood and if I was low that might explain why the bleed eventually spread across my buttocks and groin and downward across my thigh. The only question that remained was whether the platelets were low before the crash or the result of the crash.

TodayI can confirm that I continue to suffer from low platelets. My test results at the blood donor clinic came back as 96000 per microliter of blood. A normal range is between 150 000 and 450 000 per microliter. In a sense it is good that I am able to participate in such an athletic lifestyle considering my platelet count as fatigue is often a physical symptom while uncertainty can be a psychological response.

It also put to rest one of my other theories that the ailment my siblings(and I) suffer from was related to diet. In 2005 I was eating the typical standard American diet as was my sisters. Since then I had switched to Paleo nutrition in 2010 and have totally revamped my way of eating. Needless to say cleaning up my diet has had no impact upon my platelet count. I suffer from lesser bouts of joint and muscle pain and avoiding certain foods since adopting ancestral nutrition have alleviated many of my previous symptoms.Low platelets obviously remain an enigma..

Maybe it is just genetics........or maybe I am a flawed design.

The Evolution Of George

2011-06-27T16:55:00.000-07:00

February of 2010 I "officially" adopted paleolithic nutrition and realized some dramatic results over six months in terms of weight loss, fitness and overall wellness. I adhered to strict paleo(no grains, dairy,legumes or fast foods) for the most part but initially was not a high fat eater.That changed as my preconceptions(or brainwashing) of saturated fat dangers subsided through self education.By the summer of 2010 I was embracing coconut, beef and bacon. I was also eating a fair amount of nuts, seeds and fatty seafood.

By the Fall of 2010 I became more aware of the debate around the Omega 3/6 ratio and essentially dropped the nuts and seeds from my diet but continued to focus too much on my consumption of Omega 3 foods. In retrospect the Omegas are essential fatty acids but a "little will do you". I adapted my diet once again to now include some seafood (on a weekly not daily basis), free range eggs and have also sourced some grass fed meats seeking balance without the need for supplements.

Over the winter of 2010/11 I gradually reintroduced some dairy; traditional unsweetened (high fat) yogurt, organic heavy cream(35%MF) and butter. Dairy was always a grey area for me...I suspect some skin issues are dairy related but a reintroduction of fermented/ high fat has not caused a return of symptoms. I also think it would be a shame to throw out the baby with the bathwater by avoiding good dairy fat. That said I am not drinking milk, eating ice cream or candy yogurts. Dairy is back but limited in scope. As a result of the reintroduction of (some) dairy I found myself more within Sisson's Primal sphere of thought.

Spring 2011 I substantially cut back on fruits as I believe fructose(and sugar in general) is one of the horsemen of the dietary apocalyspe. I agree with Kurt Harris' Paleo 2.0 approach to ancestral nutrition. Debate not so much on what "grey area" foods we should eat but rather focus on what we shouldn't eat - the Neolithic Agents of Disease; grains,sugars and industrial oils. I admit I was becoming lost in the details and unable to see the (Paleo) forest for the trees. 2.0 made it simple again - avoid the big bad three(four actually if you include legumes) and don't sweat the occasional small stuff. I enjoy the richness of Greek style yogurt, the taste of veggies with butter and a little goat's milk cheese. Fruit is now (mostly) a pre/post exercise recovery food to facilitate glycogen replacement but I have added some dietary starch in the form of sweet potato. I no longer view them as verboten....there is something uniquely satisfying about a steak and sweet potato with a side of onions and mushrooms. I know this puts me at odds with the paleo zealots but so be it.Nutrition is all about finding the foods that work well for you, keep you healthy, fit and happy.

It has been an ongoing evolution of George which I think is a good thing? Periodically questioning the nutritional status quo means you remain willing to adapt in the pursuit of better health and wellness..It was through this process of self experimentation that I discovered intermittent fasting and, soon thereafter, fasted training.

What began as an experiment in IFing quickly became the norm. I adapted a Leangains model(16/8) of intermittent fasting/feeding easily and it now feels quite natural. I do remain flexible with both the duration and sheduling of fasts as I eat not by the clock but when my body tells me it is hungry. A natural progression toward fasted training was the end result. Fasted training also felt natural from the outset. I feel stronger yet lighter. I have yet to "bonk" even on fast paced 70km training rides. I have increased my metabolic flexibility by becoming more "fat adapted". I see the logic between ancestral diets and meal frequency. Our paleolithic ancestors probably did not have three meals a day and often would have no choice but to "train" fasted while hunting and gathering.

At the time of this writing I remain within the Primal camp but now find myself adopting some of the concepts of Berkhan's Leangains and Hofmekler's Warriors Diet(despite some sketchy science) based primarly upon my intermittent fasting/fasted training regimen. Having done some preliminary research I think the premises of Paleo/Primal nutrition and Intermittent Fasting/Meal Fequency are mutually agreeable, albeit with some possible concessions. At the end of the day I think we all sit around the same camp fire but just dance to a slightly different drum beat.

The journey continues.........

ITT Practice And The Walk Of Shame

2011-06-26T11:54:00.000-07:00

With the Provincial Time Trial in early July I opted to ride my first practice ITT today on Kearney Lake road. An out and back is around 9kms so four circuits would get me close to the 40 km distance of the Provincial race. Generally flat but with some "bumps" and a longer gradual climb outbound Kearney Lake does simulate the actual race course.

On the outbound lap seven I was showing an average of 35.7kph but on a short riser I clipped something in the bike lane.A rock or piece of debris ended up causing a rear wheel flat. Switched out to a new tube but that burst upon inflating so I suspect there might be a shard of something stuck in the tire. With no other tube I reached for my phone only to realize I left it home. Doh!

With helmet strapped across the aerobars and shoes in my hand I start the trek home under blue skies and bright sunshine. I now have an appreciation for bare foot runners - I have no idea how they do it because my walk on pavement and/or grass was hard.(Note - at $32 a set I was not gonna destroy a set of Look Keo clips by walking in them). I have a couple blisters to prove my appreciation. Thankfully I did not have to walk the entire 8kms as Patrice from Farmer's Clem stopped and gave me a ride into the city as she was heading to the Bedford Highway store. I had her drop me off at the bottom of Dunbrack as I knew she needed to get to work. Thank you Patrice. My faith in humanity has been restored once again.

It is so funny the looks you get when walking a bike in bare feet dressed in cycling gear. I did see Tom back on his bike after his criterium crash so that is a good thing. Up until the flat I was feeling real good in the arerobars and I think my ITT position is almost optimal.The day was not a total writeoff as the sun did also shine. That in itself is worthy of praise around here lately. Having forgotten a phone I did have my camera. Go figure? Here is a short clip of my walk of shame or the practice of hiking while pushing a bike.

Aerobars, Fasted Training And The Hills Of Purcell's Cove

2011-06-21T17:03:00.000-07:00

After Monday's recovery day I have opted to intermittent fast today. No calories since 8PM last night with only water and coffee today. I did use a little pastured 35%MF cream with the coffee. Before I depart for my(hilly) training ride I will take about four tablespoons of whey protein powder in water. This should be another good test of fasted training.

Purcell's Cove road is a bicycle friendly, scenic stretch of road adjacent to the coastal approaches to the Halifax Harbour. Being along the coast it also presents one with lots of good climbing challenges.We generally ride an out of back and is a perfect way to incorporate hill training in about an hour's ride. Short, sweet and tough depending on how fast you ride the hills.

Not only would it be a fasted training ride but I added my aerobars yesterday to start training for the Provincial Time Trial Championship in July. It would double as a shakedown ride to evaluate my aero position. Too my delight I was able to lower the bar by two spacers (from last years position) to further hone in my aerodynamics. With less belly getting in the way and a stronger core(thank you paleo) I was able to ride in a more aggressive position yet retain my comfort.Now I wish I hadn't sold my specific time trial bike last summer.The added bonus was that annoying creak from my headset has gone away as well with the bar being lower. Methinks the stem will stay lower after the aerobars come off.

The ride went well. A total of 37 kms, lots of hills but social riding on the way out (reflective of my whopping 27kph average....wink) and chance to spend some quality time in the aerobars on the return trip.Legs felt great despite being fasted for 22 hours.This was my fifth time doing moderate to heavy training in a fasted state and have not experienced any "bonking" or other negative effects to date.

Finbar's Racing - 2011 Riverport Road Race

2011-06-18T13:34:00.000-07:00

5pm AST Saturday and the rain has started. The question heading into race day tomorrow is whether it will be wet or dry? The lastest forecast is saying a 40% chance of precipitation but some areas may experience thunderstorms. Swell! Not much to do but wait and see what the morning will bring.

http://www.bicycle.ns.ca/Library/2011/Events/Lun_Rvrprt_Poster.pdf

Many would argue that the race at Riverport, on the mouth of the Lahave river in Lunenburg County Nova Scotia is not a race if it isn't rainy,foggy and unseasonably cool. I have witnessed both since starting racing in 2004; miserably soggy but also scorching hot days. Regardless of the weather conditions there is always wind.Racing on the coast of this province, adjacent the North Atlantic, wind is omnipresent. It is just a question of where the headwind will be on the 28km loop. Along the river heading towards the appropriately named Grimm's road(and toughest climb) or the last ten kilometres heading towards the start/finish. It really is a mute point because the wind will usually dish out it's full measure of misery.

I have opted to race Cat C for a couple reasons; it is a challenging rolling hills course on the best of days and a far cry from the "flatness" of the Halifax Criterium. More importantly the Cat B's will be doing four laps(112 kilometres) and my longest training ride to date has been just over 70 kilometres.Descretion is the better half of valor so I will compete the 84 kilometre Cat C distance.

Race Day Meal

I awoke today not feeling hungry so thought about skipping any morning food but considering the weather conditions that might not be a good idea. Today may well be a cold, wet day on the bike.I will eat light, a meal comprised of coffee with organic cream, three free range eggs and a cup of sauteed spinach(in butter). Yesterday was a "free" day to rest and recover for the race which included more carbs than I usually eat; sweet potato,spinach, turnip,a smattering of home made pea soup(my son's fav) some honey, red wine and, dare I say it, a couple cookies.

Since it is a Noon start I will eat a small pre race meal. About thirty minutes from the start I will have a little Balkan style yogurt with raspberries, a tablespoon of unpastuerized honey and cinnamon. I eat nothing on the bike(never really understood why folk do this on shorter efforts?) and will carry water for hydration.

Race Update

It was an wet and foggy drive to the venue and once on the course I realized how chewed up sections of the road was......Nova Scotia Roubaix conditions. It was looking like a tough day in the saddle. By Noon the sun had come out and the roads had started to dry so that removed one of the unsavory elements from the race.Rolling out of the start the weather conditions were vastly improved for the 35 riders of the Cat C pack..

It was just MB and myself representing Finbars in Cat C but that was shortlived when he crashed on the first climb of Grimm's road about 10kms into the race. I was near the front but heard the sound of bikes hitting pavement so knew it was a crash.I did not know the scope until after the race but four riders went down and MB(standing right in photo) has a broken collarbone.That just sucks.When I pulled up to my car and his was gone I had that bad feeling. Heal fast!

The pace was somewhat inconsistent for parts of the race with accelerations and, conversely,some dawdling on certain sections.I wasn't complaining since any recovery time on the bike is good but I was surprised to see the race average was 35.7kph.Guess we were not dawdling as much as I thought? On the second lap heading into the start/finish a Pictou racer went on a flyer about 3kms out and a couple of his teammates went to the front. I figured they were setting him up for a chance at winning the Prime so I accelerated off the front and chased. I was soon followed by a third rider and the three of us then contested the Prime. The sprint was on a uphill and I just couldn't hang on his wheel and crossed the line second of the three.The winner of the Prime ended up sprinting for the overall Cat C victory so I guess he prefers uphill finishes.

Knowing the Cat C pack wouldn't let us stay out for long on the last lap I sat up and rejoined the group with my two breakaway companions reeled in shortly thereafter.Heading into the final climb of Grimm's road my sole focus was to get up the hill in contact with the group. My legs were feeling the effort of the Prime sprint more so than I had envisaged at the time so getting dropped was suddenly a concern. After some hydration I positioned myself in the left of the lane and moved up to the front of the group knowing that I had to find a solid wheel and latch on to it. Lunenburg Bike Barn racer SE is racing well and he had a vested interest in marking EW, newly minted Provincial champion, so I stayed on his six for most of the Grimm's road passage.

At the tight corner heading back to the start/finish another rider went down but thankfully it involved no one else(and he was OK) so the pack was looking at about 8kms of chewed up pavement and headwinds before the end of the day. Although I was not planning on contesting the final sprint(I learned my lesson on lap two) I still made my way to the front, did a little work but my motives were mostly self presevation. Easier to see the potholes. Despite a female rider in our pack nailing a nasty crater(cudos to her...she kept the bike upright) the run in to the finish was uneventful.

The Final Sprint
At the base of the short climb EW, GW and the eventual winner attacked and commenced the final sprint to the line.It created a gap back to the pack which basically disintegrated at that point. .Being unsure what was left in the legs I held my line and let some of the faster sprinters accelerate pass then joined the sprint late. A chase pack of about eight of us crested the hill for a bunch finish and I managed to hang on for a 11th placed position(I think) out of 35 competitors.B Steinman captured the sprint in pics............

Overall it was a good result for me. Another personal best on a race course that traditionally chews me up on both a mental and physical level. I did my fair share of the work, contested a Prime sprint and finished somewhere in the middle of a final bunch sprint. Most importantly I banished the Grimm's hill demon for yet another race.My hill climbing has definitely improved this season.That in itself is a victory. Next on the schedule is the Provincial time trial championship in July.

Results.....

http://bicycle.ns.ca/Library/Results/2011/Lunenburg_Riverport.html

Race pictures compliments of B Steinman.

Primal Staples - Greek Style Yogurt

2011-06-17T15:10:00.000-07:00

It`s been a great week of discoveries at the local markets. I have been looking to taste test a full fat Greek yogurt for some time but was only able to source fat free versions? Kinda defeats the whole purpose of eating traditional yogurt doesn`t it?

Needless to say I discovered Greek Gods products in the health food section of the Atlantic Superstore this week and saw that it was 10% milk fat(MF). The closest I was able to find(to date) was Astro's Balkan style yogourt listed at 6%MF. That said I see Astro has added a 10%MF Greek yogourt to their lineup but I have yet to see it on the store shelves. Stay tuned for a review.

http://www.greekgodsyogurt.com/html/index.php

http://astro.ca/products/astro_original_balkan_plain_750g_family_tub/

The cost of the Greek Gods yogurt was more expensive than the Astro Balkan style selection but is made of organic ingredients so that explains the difference in price points. In terms of taste the GG 10%MF yogurt was delicious plain or with a little(local unpastuerized) honey and cinnamon(unbelievably good) and is noticeably thicker due to the fat content.It has a wonderful mouth feel.....the best way I can describe it is edible silk.

http://greekfood.about.com/b/2006/04/24/yogurt-with-honey-a-classic-everyday-dessert.htm

It`s a win/win for us consumers with the popularity of full fat yogurts making a return to the shelves.We now have options - if price is of no concern there are organic choices as well as moderately priced non organic versions. Either way we no longer have to deal with the runny low fat stuff that is loaded with sugars just to make them palatable.

Paleo Staple - Nova Scotian Bison?

2011-06-16T17:21:00.000-07:00

Bison in the Maritimes? Seems so after I discovered some steaks and ground at the Joe Howe Superstore. Martock Glen Farms about 60kms from Halifax raise several unique species including Bison.I just had to try that and picked myself up a small steak. It wasn't cheap but worth the cost to try something new.

After You Tubing and getting advice on how to prepare bison I whipped up a marinade of olive oil, vinegar, garlic and oregano and let the steak soak while I went and played ballhockey. Home for a shower, glass of red wine and my bison steak. Dropped it in a hot pan and seared both sides but avoided overcooking the meat as per instructions on You Tube. It was basically rare but quite tasty. As a side I had two sweet potatoes; the normal orange and one that was marketed as a Carribean(Jamican) tuber. It was purple skinned with pale yellow flesh. Both were topped with some butter, cinnamon and a little Greek yogourt - an ideal sour cream replacement.

After 90 minutes of high intensity ball hockey it was a grand meal. I will definitely pick up more of the bison despite the cost. The steaks ranged from $8 - $18(CDN) but some of the larger ones could be butchered into 2 or 3 smaller cuts.Considering they are grass fed animals and available at a local supermarket that isn't too bad in the scheme of things.Quality over quantity. Can't say it will become a paleo staple but, perhaps, more of an occasional indulgence.

Paleo Staples - Lamb's Liver

2011-06-14T14:34:00.000-07:00

One has to love those foraging days when you stumble upon something unexpected at the market. Today I sourced some fresh(local) Nova Scotian lamb's liver at Sobey's. Score! The best part is the price - they are practically giving it away - .275kg for $1.92(CDN).

Home to prepare my feast. I know......most paleo/primal advocates have difficulties with organ meats including liver. I like it but I am fussy. I prefer it sliced thin and usually like to dice(cube) it before eating.

Here is my recipe. I fry six slices of bacon and dice them up before they get crispy. I then add diced onion and fresh mushrooms to the bacon and bacon fat then lay in the liver strips. When the liver is near cooked I cube it then stirfry the mixture together with a little Lea&Perrins worcestershire sauce and a dash of soy sauce. Serve over a bed of greens.

Delicious!Oddly enough I find it milder than (grass fed) beef''s liver when cooked but stronger in flavor when eaten raw? Wait - before you turn away in disgust. I do not make a habit out of eating raw liver but will sample a sliver to gauge the flavor.

Primal Cycling In A Carboholic Sport

2011-06-13T10:28:00.000-07:00

If there are sports that are synonymous with high carb diets they are cycling, endurance running and multisport competitions such as triathlons.Spectators and athletes alike know that these sports require discipline and fitness but also carbohydrates to fuel performance....in fact it is considered essential.

Whereas I cannot truly speak from experience about endurance running or multisports, other than competing in an occasional duathlon, I can speak from the cycling point of view. I question the belief that high carb diets are the cornerstone of cycling nutrition and performance.

As an amateur club cyclist and racer participating in the 2011 road racing schedule I continue to successfully maintain a low carb WOE within the Paleo/Primal school of thought. Needless to say I still get those "looks" from other competitors, club mates and associates. You know the look I am refering too....that mixture of pity, fear and awe all us "paleo" enthusiasts deal with on a daily basis. Pity in that we are obviously deluded and not of sound judgement. Fear that we are indeed "crazy" by questioning the accepted nutritional guidelines of the experts. In awe that we are stubbornly determined enough to stick to our chosen WOE despite criticisms, peer pressure and ridicule.

I have also been self experimenting with the concepts of intermittent fasting and fasted training of late and that has only increased the questionable looks I gather from others. Sometimes I get the head shake....a denial of my way of eating. Sometimes I get the blank stare....when pity, fear and awe suddenly gets trumped by an incomprehension of the science. To many it doesn`t matter that I am leaner and have lost weight. It doesn`t matter that I am stronger. It doesn`t matter that I am faster. It doesn't matter I can train in a fasted state. Low carb and competitive cycling just doesn't mix. I beg to differ.

I`m sure most folk simply adhere to the old proverb..."if it isn`t broke then don't fix it." and cannot quite understand the need (or reason) of thinking outside the "dietary" box. It is all about personal choice, expectations and wellness and I choose to question the current status quo in the pursuit of improved health and fitness. The widely accepted (current) dietary model does not work for me so that has been my impetus for change.

So I remain a primal cyclist in a carboholic sport. I no longer fear the dreaded (carbohydrate) "bonk" - get thee behind me. I no longer "graze" myself into a carbohydrate haze - it holds no power. I no longer "carb up" before training rides or competitions - I seek balanced nutrition or ride fasted.Training is now about quality over quantity - I no longer log unproductive kilometres for the sake of numbers on a cycle computer. I will not preach my choices but will elaborate upon them when asked. I will not condemn the choices of others but will encourage change. At the end of the day(or ride) I can only hope my legs have done the talking.

Metabolic Flexibility

2011-06-09T17:34:00.000-07:00

Experimenting with consecutive intermittent fasting and fasted training this week(see post -The Next Level) I discovered a concept that seems to be the logical goal of my current WOE which includes both intermittent fasts and fasted training.

From the beginning of this paleo/primal journey back in 2010 I felt that what made us Homo Sapiens unique was our ability to adapt, specifically in regards to nutrition. We are the ultimate omnivores - how else do we explain how our species can thrive across the globe living in various enviroments which offer completely different food sources. We are designed to be flexible with metabolic systems cabable of adaptation to what energy sources are available.

"How I approach my personal diet is to fill the bulk of my daily food with paleo staples;grass fed meats(beef, lamb and turkey), cold water fish, greens, veggies, coconut(oil, meat and milk), some fruit(apples mostly), coffee, water and free range eggs. Firmly believing that Homo Sapiens are the ultimate omnivores (and opportunists) I will occasionally indulge in some of the foods listed above(dairy, wine, chocolate) as cheats."
Rolfdevinci « Reply #24 on: December 18, 2010, 02:08:27 PM »

It was through investigating fasted training that I stumbled upon the idea of metabolic flexibility. In essence it suggests that the aim of any dietary regimen has the goal of enabling our bodies to gather nutrients, norishment and, most importantly,energy from a variety of sources.

"Human physiology needs to be well adapted to cope with major discontinuities in both the supply of and demand for energy. This adaptability requires 'a clear capacity to utilize lipid and carbohydrate fuels and to transition between them' (Kelley et al. 2002b). Such capacities characterize the healthy state and can be termed 'metabolic flexibility'..."

In laymans terms(or at least my understanding of) is that metabolic flexibilty is the ability of the body to easily switch back and forth from burning carbs, proteins and fats for fuel(energy) based on the availability of food sources.Perhaps that is the ultimate evolutionary gift - the ability to switch our metabolic furnaces to burn whatever sources of energy are available at any given time.

“A greater reliance on fatty acids for fuel, along with the ability to conserve and replenish muscle glycogen, offered a distinct survival advantage as it allowed our Paleolithic ancestors to work (i.e., hunt and gather) longer and more often” –Loretta DiPietro, PhD, MPH

The opposite of metabolic flexibility is metabolic inflexibility or a state where we have forced our bodies to depend upon one source of energy over the others to the detriment of the whole metabolic process. That would explain, for example, why high carb eaters suffer the notorious carbohydrate "bonk" being unable to effectively switch over to burning fat reserves when muscle glycogen is expended. In a worse case scenario chronically impaired metabolic processes = the development of "diseases of civilization" = metabolic syndrome.

By adopting a low carb WOE I began the process of forcing my metabolism to shed it's reliance upon carbohydrates as a primary fuel and forcing it to accept both protein and fat as viable sources of energy. I am able to exercise efficiently in a fasted state(and not bonk) and able to exercise efficiently in a fed state.My metabolism is able to choose what fuel it wants to burn.

" Metabolic flexibility is teaching the body to use the right fuel at the right time. Long term, we want to teach the body to be as adaptable as possible.Better Adaptability = Health"

In terms of endurance athletics one can improve their metabolic flexibility and performance by(periodically) training in a fasted/glycogen depleted state......

"In support of the benefi cial effects of training in a glycogen-depleted state, Hansen et al. (Hansen et al., 2005) have

shown that 10 weeks of training in a glycogen-depleted state resulted in an 85% greater increase in time to exhaustion

compared with training with high glycogen. The reason for this greater increase in endurance was a larger increase in

citrate synthase (CS) and 3-hydroxyacyl-CoA dehydrogenase (HAD) and other important enzymes of fat metabolism. These

results have now been confi rmed in highly trained cyclists suggesting that, regardless of the athlete’s training state,
training in a glycogen-depleted state results in an increased capacity to use fat as a fuel during exercise.........

Training in a muscle glycogen-depleted state increases an athlete’s ability to oxidize fat. In long duration endurance
competition this increase in fat oxidation may spare muscle glycogen and improve performance.

http://media.powerbar.com/snn/pdf/2TrainLowCompeteHigh.pdf

Very interesting stuff.