Rolf Devinci

 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

 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!

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'

 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 t

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 f