Rain, rain don't go away ... Calculating your fluid needs

Interesting, important information about hydrating effectively from last night's workshop. I'd like to share what I learned.

---

The following information is copyright 2008 by MV Nutrition, LLC and written by Manuel Villacorta, MS, RD from MV Nutrition

Not everyone needs the same amount of fluids. One size does NOT fit all. Figure out your sweat rate so you can create a fluid plan that meets your needs.

Guidelines for calculating your fluid needs:
Your weight before exercise minus your weight after exercise = pounds lost through insensible losses and sweat.

Insensible losses are the water that passes through the skin and is lost by evaporation, and evaporative water loss from the respiratory tract.

Weighing before exercise:

• no clothing or very little clothing
• do not drink any water after weighing (note: it is ok to drink water before you weigh)
• do not urinate after weighing

Then go and perform 1 hour of vigorous exercise. DO NOT drink any water while training for this hour.

Weighing after exercise

• no clothing
• do not drink any water before weighing
• do not urinate before weighing

For every pound lost you must consume 16 oz of fluid.

For example: A person's weight was 160 pounds before exercise and trains for one hour. After training the scale shows their weight go be 158 pounds. Since 2 pounds were lost and you must consume 16 oz for every pound, this person must consume 32 ounces of fluid per hour of riding.

Written by Manuel Villacorta, MS, RD, CSSD

Registered Dietitian / Board Certified Specialist in Sport Dietetics

---

So, I did the test incorrectly, after weighing myself before the exercise I did not follow bullet-item number 3. I was too lazy to remove my entire cycling outfit to re-weigh myself; therefore, I had an incorrect calculation. I'll redo the test next week when I don't have road training. I guess 5 pounds of insensible losses and sweat would be a bit much - heck, that would have meant 80 ounces (over 1/2 a gallon) of fluid per hour of training. Best to do this right.

More rain YAY ... Nutrition Workshop

Yesterday was spent on a stationary bike for 45 minutes and then more fundraising until I had to head out for the AIDS/LifeCycle nutrition workshop.

Thanks Julie Brown, ALC Recruitment Manager. She scheduled a nutrition workshop with Nutritionist Raymond Palko of MV Nutrition who let us know what choices to make to ensure that we are fueling our body with the right riding food for the 7-day event.

Carbs, carbs, carbs. That seemed to be the lesson for training and definitely the 7-day ride. Wow. I never knew endurance athletes ate that way. No, no, no, I wasn't calling myself an endurance athlete, just a pre-mini since I am training up until the 7-day ride.

Also, learned that if one plans to lose weight by minimizing caloric intake, that can be done, but only through April, since training rides will be longer and adequate amounts of carbohydrates will need to be stored daily to replenish the limited glycogen storage between daily training sessions.

We were given a free online meal tracker, http://www.eatingfree.com. Thank you Manuel Villacorta for helping us with nutrition.

I'd rather have the rain

No road training today, but we have the much needed rain today. The stationary bike at the gym was my friend today. I stayed dry and the seat was cushioned - ahhhh, what a change. Before and after the gym, I spent the day calling, emailing and texting potential donors.

Last night I attended the new cyclist orientation at the San Francisco AIDS Foundation offices, led by Sarah Bullock, Cyclist Representative. Great information about training, life on the road, and fund raising. Before the meeting, I finally met Meredith Slater. She is the Cyclist Representative I work with and I was so excited to get my incentive cycling jersey for raising $5,000 and incentive cycling jersey and shorts for raising $10,000. Yes, I will have some pictures posted soon.

Getting those incentive kits reflects the support coming from all of you who have donated to help end the pandemic and human suffering caused by AIDS. Thank you.

The Scientific 7-Minute Workout

The Scientific 7-Minute Workout by Gretchen Reynolds appears in the May 12, 2013, issue of The New York Times Magazine. Ms. Reynolds cites High-Intensity Circuit Training Using Body Weight: Maximum Results With Minimal Investment by Brett Kilka, C.S.C.S., B.S. and Chris Jordan, M.S., C.S.C.S., NSCA-CPT, ACSM HFS/APT, an article in the May-June 2013 issue of the American College of Sports Medicine’s Health & Fitness Journal

For those in need of a great workout and have little time, take a look at this short set of 12 exercises. I first used this exercise regimen last year in May when John and I were traveling and I found it worked for me. I started adding more time to each exercise or weights, when available, to increase the intensity. If time allowed, I followed the set with 20 to 30 minutes of some type of cardio. BUT, the 7-minute/12 exercises really does work. I felt I needed to reintroduce this workout on my non-cycling days to work on my core and other muscle groups. If you have 7 minutes to spare, try it.

Illustrated by Ben Wiseman

Martinez again

Ride Time: 4:11:22
Distance: 53.70 miles (includes biking to/from MacArthur BART)
Ascent: 2613 feet
Descent: 2323 feet

The East Bay Del Norte training group led by Facilitator Hugo Sosa with Co-leaders Angelica Reyes Sosa, Jeff Adamus takes such good care of us cyclists. They are kind, encouraging, and knowledgeable. Because the group is much smaller than the East Bay Wildcats, we get to spend a bit more time with them - picking their brains with our questions.

These training rides are fascinating because I get to see the beauty the East Bay has to offer, that I never explored - now I get to for a great cause. Today was another ride to Martinez, but from Pinole. We crossed both Benicia and Carquinez Bridges and it simply was a delight to experience the new bridges and see the quaint downtowns of Benicia, Martinez, and Crockett where we stopped for lunch. We even rode into Vallejo passing my high school, St. Patrick, now known as St. Patrick/St. Vincent and co-ed. And, look, Ma, I got a short video of Downtown Martinez with today's farmer's market. I was exhausted by the time I got back home, and was a bit disappointed that I wasn't able to visit with Mike Dodge and Leo Nam in San Francisco this beautiful, late afternoon at Q Bar in the Castro where an AIDS/LifeCycle fundraiser is taking place.

Exhilarating Day

Ride Time: 2:58:12
Distance: 42.87 miles
Ascent: 1757 feet
Descent: 1779 feet

I hope I don't run out of superlatives to describe my training. Today's East Bay Wildcats route from Orinda BART to Martinez was a great ride where we enjoyed a glorious, beautiful, sunny day. Kudos to Facilitator, Mary Vencill and Co-leaders: Aaron Lewis, George Head, Steve Wedgwood, Don Brown, Greg Nichols, Susan Fish, Arjan Bok, and Dawn Tso for such a well-organized training. I was born and raised in San Francisco and I have never been to Martinez - what a delightfully, cute town. I promise next time I will take pictures. I'm so focused and finishing the ride, that I don't take time to appreciate the now when I'm riding and taking breaks. If I can get pictures from other riders today, I will certainly add them to the post. I can share with you at least one.

Art the Arouser, Andreas the Animal (Bear), Mike the Monster

I call Mike the monster because he is so fast especially climbing hills. I swear I don't believe him when he says he hasn't ridden before. Andreas, the animal, because he's nipping at Mike's tail - that's such bear talk, but I wouldn't know :)  And, me, the arouser (what the heck?!), because that's the only "A" word that is a synonym for instigator, agitator just isn't fitting. During the race, I mean ride, I'd always egg 'em on about this is a RIDE, not a race, then I'd pass them up (of course on the left, and after using my outside voice, "ON YOUR LEFT"). Minutes, if not seconds later, I'd be trailing way, way behind - and enjoying the ride. So that was my day, I hope your day is as equally fun.

Terra Nova Medical Group - another huge donation

Many thanks to Terra Nova Medical Group for your very generous donation, the San Francisco AIDS Foundation and I appreciate your support!

A tough ride up

Ride Time: 1:36:27
Distance: 20.54 miles
Ascent: 1226 feet
Descent: 1250 feet

but a cinch coming down. So as you can see from my new app, I was able to get a few more stats. I was huffing and puffing about 4/5 (Campus @ Glendale) to Grizzly Peak, but had a gorgeous view of the Golden Gate Bridge (see video below). After getting to a point on Grizzly Peak, I headed down towards Lake Merrit and circled the lake twice so that I could get a few more miles in for this mornings ride. I feel great and look forward to my Saturday and Sunday group rides.

Caregiving

took most of the day, so the free time I had was spent fundraising. I loved getting in touch with many folks I haven't communicated with in ages. Hearing/reading updates about their lives, making plans to meet for lunch, feeling that no time has passed were such delightful moments. And, getting donations or pledges a good feeling that many want to help.

I never tire of riding the East Bay span of the Bay Bridge

20.22 miles, 1:31:07

Today, I received a donation from a dear friend who thought I had known that her brother had died in 1989 from AIDS-related complications. Her story reminds me of why I'm more determined to raise as much as we can so that someday, we won't need to. As succinctly written in the AIDS/LifeCycle Why We Ride Page, "We ride because—in the current economy—our agencies need these funds more than ever. Ultimately, we ride so that someday, we won’t have to."

So, the training update. I tried a new app on the iPhone, Cyclemeter for $4.99. I did this because I wanted to map (see below) my rides automatically, and rather than spend $150 to $800 for a Garmin bike computer, I thought $4.99 was a bit more palatable. When cycling becomes an obsession, I'll spend the $$$. The graph with the thing-a-ma-jig lines and all is a cool graphic. The blue line shows my speed and the green, elevation. I'm quite curious to see the difference in the graphs between today and when I go up to Grizzly Peak tomorrow. The miles and time at the top of this post will be different from the Interval matrix below. This is because I never paused the Cyclemeter when I stopped and my Sigma computer (has only mph, trip distance, ride time, average speed, and maximum speed) pauses automatically when I'm stopped; therefore, the Sigma was a more accurate gauge for today.

After two days of rest, I did a fairly simple ride today. Boy, the wind seemed wild on my way up the Bay Bridge. I discovered that the last time I rode back down the East Bay span, I have a bit of vertigo. I had to focus on the road right in front of me. When I turned to look at the view to my right, which is closer to the railing overlooking the south side of the bridge, I felt slightly dizzy, as with today. I hope that more riding over bridges will help me overcome that feeling. Quite odd that when I rode with Bill Harwood the first time, I don't remember the vertigo - maybe, I tend to feel safer in pairs or a group.

Dedicated to Clinton Yara and Brett Geist

A thousand thanks to Clinton and Brett for donating $1000 to AIDS/LifeCycle. We appreciate your support!

No road training today

But, but I did get myself on a stationary bike - that counts for something. But, but nowhere near the time or miles clocked yesterday - infinitesimal at best. But, but I had so much to do with so little time. But, but - yeah, that's what needed a bit of a break for my butt, and it got it today.

I digress to last Thursday morning, the 13th, when the AIDS/LifeCycle Staff gave all the participants a challenge to raise $300 between February 13 and February 18, to win a one-of-a-kind cycling cap. I thought, "Wait a minute, just wait one darn minute. I just raised a bit over $2000 from February 10 to February 12. And, I can't  be given the cap." Had I asked one of the donors to wait a day, I would be a one-of-a-kind-cycling-cap wearing dude. So I texted Meredith, my Participant Representative, as soon as I received the email incentive and explained my sob story. Meridith's response, "Aw hell, Art. We'll get you that cap I'm sure. You're about $300 away from $10k anyway, so be sure to rally your donors around hitting $10k before the end of the weekend and that cap will be YOURS! :)" Hence, my day of rest last Thursday to contact potential donors.

I'm so happy to share with you, that by 8 p.m., today, you, yes you supporters donated $2010 since Thursday 10 a.m. for a total of 
$11,765 to-date. THANK YOU!

And, I appreciate Meredith for lighting a fire under my ---.

I missed posting yesterday that after our lunch break in Walnut Creek, right before I was leaving the group to begin my return, we were discussing clipless cycling and how many times each of us had fallen. Most of us were first-time clipless cyclers and we were loud enough for the non-cycling couple next to us to hear our conversation. Seconds after I said my good byes and started to pedal ... you guessed it, I clipped my left foot in and fell into the couple. So, that's fall number three.

The couple mentioned, giggling, that they had just overheard our stories of fallen mishaps. Everyone checked to make sure I was fine. I could have broken my foot and I would have claimed I was unscathed just to remove myself from the embarrassment. I jumped into action and onto my bike speeding away as if nothing happened. Well, I can now feel the muscle spams in my back, ohhhhhh, the pain. I end this post with a bit of complaining set upon by none other than moi. I'm such a klutz.

From El Cerrito to Walnut Creek and back

50.36 miles, 3:55:39 hours
What an exhilarating day to jump from 37.54 miles yesterday to almost 51 miles today. The day was beautiful and sunny. Today's group was led by Hugo Sosa with co-leaders: Angelica Reyes Sosa and Jeff Adamus. We were a small group of about 14 cyclist representing all levels. What I did learn during this longer ride is that I definitely need to include additional, snacks, plenty of water and electrolyte replacement. The provisions I had packed were not enough. Luckily the leaders had snacks and replacement powders ready for us before our ride. Had I not taken one of each, I would have been S.O.L. towards the end of my ride. This is the second time I've seen San Pablo Dam. The first from yesterday's ride. This is a scenic path for those who can take the time to take in the beauty.

My first group training ride

37.54 miles, 3 hours
Now, really, how many times can I use first in the title posts? You must remember that I AM a virgin cyclist, so many posts will be titled with "first." What a day! My first group training ride with the East Bay Wildcats, led by Mary Vencill, with co-leaders: Aaron Lewis, Dawn Tso, Steve Wedgwood, Don Brown, Scott Hirsch, and Susan Fish. Sorry no pictures, I was so focused on getting through the ride, but I have a picture of the map and stats. I did well - stayed hydrated and ate at the two breaks. Up to Grizzly Peak, again, by way of Spruce Avenue through Berkeley. I'm glad that I had taken a ride up to Grizzly Peak earlier this week on a more steep route. The Spruce Avenue climb was not as exhausting as the other route - the only challenge going up Spruce are the stop signs. We are required to make a full stop on our cycles with one foot touching the ground. That means having to gain momentum each time. I'm sure as I continue to train, it will become much easier, especially when riding clipless. The scenic ride was beautiful starting from Orinda BART. Here are the map and stats. Now on my way into San Francisco for the Chinese New Year Parade.

Happy Valentines to all

I cross-trained at the gym today to get ready for my official group training ride tomorrow with the East Bay Wildcats, led by Mary Vencill. So, today was spent following up on pledges and donations and sending out more requests.

My mom, along with my husband, is extremely supportive of my participation. She receives limited income, but she wanted to donate, she had pledged $50 two weeks ago, but when I asked her yesterday when she intended to donate, she responded with, "Now, and I want to give $100! What you're doing is so important." I was so touched - this puts a dent into her disposable income for the month, but she was adamant. Don't worry, I'll make her whole by surreptitiously paying for some of her expenses. The important thing is that she felt good about giving.

Well, this will be an early night, need to be up, fed, stretched and out of the house in time to get to Orinda, on BART, by 7:30 a.m.

I also share this Valentine from the San Francisco AIDS Foundation.

A day of rest

Today was a day of rest from road training. I focused on following-up with potential donors who had pledged, but not yet donated. Many, many thanks to everyone who donated. At the start of the day, our donations climbed from $9,755 to $10,500 by day’s end. I am certain that with everyone’s help we can continue blasting through the $10,000 milestone, and go beyond the adjusted goal of $15,000.

A bit about the donation goal. Each cyclist is required to raise a $3,000 minimum. That definitely sounded like a lot of money (it is!) but ALC provides each cyclist with some great tools and support, including a Participant Representative to make it as easy as possible to reach our goal!

Using the Facebook App to generate my Facebook Cover photo and donation link, I jumped into fundraising mode.

• The first Sunday night, 1/26/14, after completing registration by posting on my Facebook timeline, with an initial goal of $3,000. 
• The next day, after receiving the first four donations just from Facebook, I saw no reason not to increase the goal to $5,000. That Monday, I initiated an email campaign to a measly 3 friends and realized after receiving a few more donations, I had to gear up the email campaign. 
• Five days later Friday, 1/31/14, I had emailed 65 family members and friends, and had passed the $3,000 mark. 
• Eight days later on Monday, 2/3/14, the joy of knowing folks wanted to donate fueled me to increase the goal to $10,000. Really, Art? Could you really do this? 
• Eighteen days later, I’m tickled pink to share with everyone that as mentioned earlier that the $10,000 milestone has been passed and the goal increased. I've also contacted through Facebook, email, and phone calls 200 family, friends and acquaintances.

I work with Participant Representative, Meredith Slater, who has been a great help in giving me a bit more motivation to exceed the milestones. Cheers to Meredith. Besides moral support and providing guidance, she pointed out the personalized donation forms that I can print out and have with me at-the-ready to use them out on the road, parties, shopping, any place that will have someone waiting, wanting to donate to our cause.

Finally Got Myself Up to Grizzly Peak

17 miles, 1.5 hours
As an amateur, pre-ALC, I leisurely cycled up to Grizzly Peak two years ago when after my third time up the trek became a breeze - didn't have to stop. Today, the ride up was laborious. I stopped to catch my breath and hydrate five times, but I made it and the peak definitely challenged my cardio functions and legs.

After riding the peak for about 5 minutes, I headed back down. Wow why does anything 15 miles and above seem so fast when going down a steep incline? From the bottom of the hill, at the base of UC Berkely, I rode to and looped around Lake Merrit then headed back home. I thought it would be riding more miles. A great ride, though. And a whole lotta eye candy riding through campus. No, I didn't take pictures - that would be akin to texting while driving, but even harder. 

Playing catch up with this blog ...

Second day riding clipless

2:15 hours, 26 miles
Another day of riding. I felt invincible until I arrived at the first landing after the first incline of the bike/pedestrian pathway to the Bay Bridge. Everything was perfect. I clipped out, leaned to the right, but fell to the left. What the heck?! All I could do was laugh. Two bystanders confirmed that I was okay, so nice. All-in-all a slow'ish ride through Emeryville, Berkeley, and Oakland. No scraped knees today.

  M o n d a y ,  F e b r u a r y  1 0 ,  2 0 1 4  

First day riding clipless
1:15 hours, 16.25 miles

Finally rode clipless after a much needed rainy weekend. From Oakland, I rode to Bill Harwood's in Emeryville, then to Berkeley, Emeryville, and back home. All that without one fall. YAY! But wait, there's a bit more. I end my ride in front of our garage, which would have been sprawled had my feet been out of the pedals, but weren't. What a dramatic scene to the end of the bike ride. My first boo-boo - scraped my right knee.

  S u n d a y ,  F e b r u a r y  9 ,  2 0 1 4  

Celebrated our 34th-year Anniversary &
Weekend Training in the Rain ... 

didn't happen. So I spent 1 1/2 hours each day Friday, Saturday, & Sunday on a stationary bike and kept thinking to myself, "will my -ss ever get used to these hard bike seats?"

  F r i d a y ,  F e b r u a r y  7 ,  2 0 1 4  

All Geared Up and Ready to ... Go? 

We'll, not quite. Friday morning, 2/7/14, looked promising in Oakland for cycling. No rain yet, so I put all my cold weather gear on (almost like getting ready for downhill skiing) and walk out the door AND it's raining. YAY, for the much-needed rain!

Well, virgin cyclist will remain a virgin cycler-in-the-rain until the next storm and I'm extremely comfortable with my new clipless pedals and shoes. So off with the cycling gear and off to make hot chocolate :)

  W e d n e s d a y ,  F e b r u a r y  5 ,  2 0 1 4  

Ready to get clipless pedals 

Thanks Richard and Charlotte of Tip Top Bike Shop, I'm graduating to clipless pedals and cycling specific shoes.

  T u e s d a y ,  F e b r u a r y  4 ,  2 0 1 4  

First 2-hour Ride

Training is definitely different from a leisure bike ride or an errand to Costco on a bicycle. Thanks to Bill Harwood, his 3rd year riding for ALC, he took me through the hills of Oakland and Berkeley yesterday for about 1.5 hours.

Today, February 5th, he took me to and beyond Point Richmond for a 2-hour, 26.92-mile bike ride with one break.

  M o n d a y ,  F e b r u a r y  3 ,  2 0 1 4  

Training

Cycled out to the mid-point of the Bay Bridge on the new beautiful East Bay span last Friday and up to Grizzly Peak in Berkeley (well, almost) today.

  T h u r s d a y ,  J a n u a r y  3 0 ,  2 0 1 4  

Ready for my first outdoor training ride

Thanks to Tip Top Bike Shop I just got geared up and a new bicycle, after I learned from cycling friends and Tip Top that my older bicycle and gear were not appropriate for a fun ride. 

  M o n d a y ,  J a n u a r y  2 7 ,  2 0 1 4  

Onward to training

My current bicycle is a 27-year old Specialized Street Stomper, a road/mountain bike hybrid - not a bicycle that would make my training and 7-day ride a happy one. So Monday training started with the stationary bike at the gym, which will be the workout of choice with a spattering of isometrics when I'm not on the road. 

  S u n d a y ,  J a n u a r y  2 6 ,  2 0 1 4  

The decision to cycle

Since the AIDS/LifeCycle bike ride started in 2002 (San Francisco AIDS Ride in 1994) ... read more.