Fitness Journal: Working Out on Vacation

ParisThe summer is almost here! That magical time is often when families pile in the car and hit the open road – like Chevy Chase and family in National Lampoon Vacation – but many adults opt for a different sort of trip to get away from it. Instead of a week at Wally World you might opt for time away on a cruise ship, which hopefully turns out better than Leonard DiCaprio’s experience in Titanic, or a week on a beach, which hopefully isn’t as eventful as DiCaprio’s adventure in The Beach. But wherever you go we bet you’ve got the same concern: How do you stay in shape while you’re off having fun and relaxing?

Wherever your vacation takes you, vacation it should be – like the lyrics to the Go-Go’s song – a time “to get away.” What it shouldn’t be is a time to take a vacation from your workout routine, especially if you’re training for a big event. Even if you just want to stay in decent shape vacation calories still count, even if you’re not being charged for them.

Don’t Forgo the Workout
Unless you’ve specifically signed up for an active vacation, it’s important to find a way to make your exercise fit into your vacation in a way that doesn’t feel like work. Cruise ships, beach resorts and many hotels do offer a gym. Don’t avoid it; instead hit it early in the morning so you don’t have an excuse after a day of leisure activity.

If there is no gym, bring a workout program with you.

“Those would be easy to take on vacation and could be done in a hotel room,” said Dillon Martin, professional fitness coach. “They are typically designed as a 30, 60, or 90 day plan. My wife is taking two of her eight TurboFire DVDs with us when we go on vacation so that she can keep up some of the workouts.”

Dillon added that, “A week’s vacation doesn’t mean you will go backwards, and if well timed, it might be a positive in your workout plan.”

Super Leisure Vacation?
There are certain vacations that offer the promise to just sit back, relax and soak in the rays. This however can seriously impact a workout routine, even if you’re just focusing on staying fit or watching your weight. Two weeks on a cruise ship and you might end up looking too much like the Skipper on Gilligan’s Island by the time you reach your home port.

“If your vacation involves is one of pure leisure, such as a cruise or a trip to the beach it becomes hugely important to work out,” said Steve Edwards, director of results and fitness advisor for Beachbody. “A cruise ship has food available around every corner. While there are opportunities to work out and do things, it is so easy to sit on a ship – or a beach – and just not move.”

Edwards suggests moving regularly, and that means more than just turning over to get an even tan. He also recommends making regular trips to the gym.

“Throw it on the daily schedule and get it done and, and if you like even out of the way,” said Edwards. “That way you can then spend the rest of the day relaxing.”

But even when you relax break it up with a stroll around the ship or down the beach, take stairs instead of the elevator and if you’re at a resort take a walk instead of a cab after dinner. Consider some fitness opportunities too; many resorts and cruise ships offer exercise classes, climbing walls and even team sports like basketball and soccer as pickup games. And even if you don’t normally meet with a trainer spring for one while on vacation – you are treating yourself after all.

Vacations are about breaking from the routine so trying a new activity like rock climbing might be something else you can bring home with you.

Will You Be Sightseeing?
While most some people would count a hike in the woods during a vacation as a workout, the same consideration isn’t always given when it involves a walk along the Seine in Paris or through the Roman Forum. A day spent walking and taking in the sights is actually quite a workout in itself.

“It certainly can be,” said Edwards. “Walking around Paris all day can make you more tired than a real workout,” says Edwards. “If you’re on an active holiday, there is no reason to worry about breaking your workout routine for a few days.”

In fact, if you’re planning to see the City of Lights this summer and will to take in the museums and enjoy walks around town the city, you might even leave the running shoes at home and bring some comfortable walking shoes instead. Trying to get in a run after a day in the Louvre isn’t necessary and it could even be more than your body needs.

“Walking around Paris all day is a lot more athletic than a typical day at work for many people,” Edwards added. “Sightseeing can be mean 10 hours or more of activity and that is equal to an ultra marathon – the sort of race where people walk stretches of it.”

If you just can’t skip the workout and absolutely feel the need to go for a run on the Seine after looking at Mona Lisa and her pals, think about dialing back the workout Martin suggested.

“If you are walking six to nine plus miles a day while exploring the city this will cause fatigue, especially if you are not accustomed to that much walking,” said Martin, who suggested that dialing back to the intensity to 60 percent or, he says, is a good way to handle the fatigue. “Alternatively you could do shorter workouts and up the intensity. For example, find a pool and do 10 x 100 meter hard intervals. Done in under 30 minutes.”

And that leaves time for lunch or dinner.

The Vacation Diet
Food plays a big part of any trip away from home. When on vacation, most of us tend not to cook. And, for many, exploring new restaurants and sampling exotic cuisine is part of the experience. While those training for a big event should use caution, for those on more active vacations shouldn’t worry about a post-trip bulge if they indulge just a bit.

“It depends on your goals and what you are actually doing,” said Edwards. “If you are training for something it’s a lot more important to be careful, but for those who work out for general fitness, eating on vacation should be part of the fun.”

Just walking around a city all day requires a much more massive caloric burn than sitting at a computer.

“The more active you are, the more you actually need to eat,” Edwards added. “If you’re moving around, you might really need some junk food. Think of how ultra marathoners and bicycle racers eat a lot because they’re burning so many calories.” If you are training for a big event, such as a triathlon, it might be necessary to watch the diet and get in those workouts…or if you can, time the vacation to come after, not before, the big day.

And feel free to let loose a little. It is a vacation after all, and overdoing it at the desert table or bar early on in a vacation might just be the best way not to do it again.

Hit the Bike… Or Not
It is hard to avoid some walking on vacation, but increasingly it is hard not see people riding bicycles. While you can’t ride a bike on that cruise ship, you can rent a bike in many European cities. While the traffic of Paris and Rome may not be for the faint of heart, many destinations are quite welcoming on weekend afternoons when roads are closed to traffic. Other cities, such as Amsterdam and Copenhagen are ideal for seeing the sights on two wheels.

Even American cities are become bike friendly, with smart bike rentals popping up.

Of course if you spend a lot of time after work on two wheels, a vacation can mean time away from the bike and if you can’t rent a bike running and jogging can still provide a way to work the your legs. So when you head back home you’re still feeling ready for a long ride.

“Running or jogging is a very efficient way to build some aerobic fitness, and only requires a pair of shoes, shorts, wicking tee, and a sense of adventure,” said Stages Cycling’s power education specialist Benjamin Sharp. “However, for the trained cyclist, the impact of running can be a painful experience as supple quads and calves are pounded by the pavement. In many cases, a short walk around the neighborhood of the hotel, first thing in the morning, might be all you need to keep the athlete’s mentality and find equilibrium in the restfulness of a vacation and the desire to be able to perform when reunited with the bicycle.”

For those who work out regularly sometimes the best part of a vacation is getting back into a routine when it’s over.

 

Fitness Journal: Bicycle Repair Tips – Shifting

Roadies and mountain bikers plagued by shifting problems may serve themselves well by first examining the health of their inner and outer cables.  Those unable to solve shifting issues with a simple cable tension adjustment or who experience stiff action at the shift lever should strongly consider starting from scratch with new cables.

The ease with which the inner cable travels through the outer cable is paramount to superior shifting performance, especially at the rear derailleur where only a small amount of travel is required to make a clean and easy shift.  Here, a compromise in travel as little as 1-2mm can adversely affect shifting performance.   Cable travel can be impeded by a corroded inner cable, a bent outer cable, an outer cable whose inner wire strands have pulled through the casing (which may not be revealed without removal of the ferrule), or simply too many rides in the rain or mud.

Continue reading Fitness Journal: Bicycle Repair Tips – Shifting

Fitness Journal: Barefoot Running – So Easy a Caveman Did It!

Triathlon coach Regina Hammond talks about running barefoot. This article originally appeared on Trismarter.

In June 2011, I attended the ACSM (American College of Sports Medicine) National Conference and was fortunate enough to hear two experts discuss their work and research involving running injuries, specifically to the heel. Dr. Daniel E. Lieberman, Harvard University, and Dr. Irene Davis PhD., P.T, University of Delaware each offered valuable information for runners whether they run barefoot or choose to wear shoes. Continue reading Fitness Journal: Barefoot Running – So Easy a Caveman Did It!

Fitness Journal: My Diabetes Part II

Stuart Bates is one person who recently learned he has diabetes mellitus type 2, formerly known as non-insulin-dependent diabetes mellitus (NIDDM) or adult-onset diabetes. At present there are approximately 285 million people with the disease worldwide, up from just 30 million in 1985. This shocking increase has seen a rise in parallel with obesity rates, which is thought to be the primary cause of type 2 diabetes in people who are genetically predisposed to the disease.

Stuart continues to share his very personal story, one that affects hundreds of millions of people around the world. Continue reading Fitness Journal: My Diabetes Part II

Fitness Journal: My Diabetes–A First-Person Account

This weekend KineticShift.com shares a very personal story – one that affects hundreds of millions of people around the world. Stuart Bates is one person who recently learned he has diabetes mellitus type 2, formerly known as non-insulin-dependent diabetes mellitus (NIDDM) or adult-onset diabetes. At present there are approximately 285 million people with the disease worldwide, up from just 30 million in 1985. This shocking increase has seen a rise in parallel with obesity rates, which is thought to be the primary cause of type 2 diabetes in people who are genetically predisposed to the disease.

This metabolic disorder is characterized by high blood glucose in the context of insulin resistance and relative insulin deficiency. Type 2 diabetes makes up about 90 percent of cases of diabetes with the other 10 percent due primarily to diabetes mellitus type 1 and gestational diabetes. Classic symptoms are excess thirst, frequently having to urinate, and constant hunger. Long-term complications from high blood sugar can include heart attacks, strokes, diabetic retinopathy (where eye sight is affected), kidney failure (which may require dialysis), and poor circulation of limbs leading to amputations.

However, type 2 diabetes is initially managed by increasing exercise and dietary modification. If blood glucose levels are not adequately lowered by these measures, medications such as metformin or insulin may be needed. For those on insulin there is typically the requirement to routinely check blood sugar levels. Stuart’s First Hand Account after the jump

Fitness Journal: FSA Warns – Buyer Beware

Anyone who knows me is aware of my bike obsession. Riding and building them with an occasional race in mind is what I like to do. As the seasons change and fall arrives, I begin my yearly bike audit. This includes assessing the bikes that I have, and then determining what major service needs to be performed on them, as well as which bike I would like to replace. This year is no different, or so it seemed. With plans in the works to build a new tandem for my wife and me, along with the consideration of a full-suspension cross country bike, the possibility of building a snow bike and the desire to replace my 26-inch wheeled single speed mountain bike with a 29er version, all of these bikes have left me considering quite a few options with regards to components. Additionally, when I assemble a new bike it is often from the frame up. Rarely do I ever buy a complete bike. While I have nothing against complete bikes, I am pretty particular about the components.

Thus, fall is also a good time for me to start gathering parts since this is also the time that others are shedding parts. I should add that it has been years since I have worked in a bike shop, which afforded me the privilege of deep discounts. As I’ve found sometimes buying outside of a retailer can be necessary if the budget is limited and deals are needed to complete a project. The VeloSwap and other bike shows are full of goodies,  as is the online world that includes eBay and Craiglist. However, a recent post on Full Speed Ahead’s (FSA) website might make me rethink my plans. The company isn’t cracking down on sale of used products, but instead is addressing a far more ominous menace.

It appears that an issue once thought to only plague large corporations including Apple, Oakley and Nike is now making its way to smaller brands as well – counterfeits. If you have bought anything through online auctions such as eBay, you are aware of how difficult it is to determine if a seller is legitimate. Along with the anxiety of waiting to see if a part for your bike even shows up, you might now have to worry if the item that you purchased is even authentic. Once an item is purchased from a non-retail sellers (meaning auctions, forums or even discount sites), there often is no warranty from the manufacturer. This is usually not an issue due to the substantial savings off of the suggested retail price; but if it is not even authentic, that can be a bigger issue – especially for your own safety. If a fake pair of Oakley glasses or Nike shoes fail, a major injury is not likely to occur; but if a fake FSA stem breaks while riding a downhill run at 30 miles per hour, death is possible. This is certainly not good.

(Video after the jump)

 

Continue reading Fitness Journal: FSA Warns – Buyer Beware

Fitness Journal: Fix it, Don’t Trash it

When did we become such a throwaway society? For most people, once a cell phone, computer, appliance or even a bicycle frame breaks, they are just chuck it into the trash instead of taking the time to fix the item. For many products it remains cheaper to buy a new one than it is to try to repair the broken one. This fact is especially true with electronics, but bike frames are a bit different. Depending on the type of break and material, a frame can be repaired and often for a fraction of the cost of a new frame – even carbon fiber.

Over the years, we’ve come across a number of companies that either offer the service of frame repair as their only business, while some frame builders offer the service on the side.

We’ve combined a list of a few companies that will let you fix it instead of trashing it:

Continue reading Fitness Journal: Fix it, Don’t Trash it

Fitness Journal: Old Timer Looks to New Technology

Naturally, as I am cycling more, I see these fantastic new two wheeled machines on the roads and in the bike shops. Naturally, I try to justify buying one of these sleek new bikes. My angular racing frame probably seems a bit outdated compared to these new carbon frames and surely it is not as stiff as it was 24 years ago when I first raced it. I’ve wondered how much extra effort I have to put into my ride to overcome those 64 steel spokes whipping through the headwind like egg beaters. My SLX steel tubing flexing at the bottom bracket every time I lunge into a sprint across an intersection is costing me precious speed. But this isn’t an excuse, this is an opportunity; an opportunity to buy a new bike.

Being a fast rider is a numbers game. For just $12,000 I could sport the most sophisticated road machine out there. It is just enough to make me look as serious as I know I really am. If I calculate my wind resistance, rolling resistance, wheel drag and rotational Inertia I can determine how efficient I can be with just the right equipment. Of course, I still have conquer the other 95 percent of the equation — me. I still have to put in 150 miles a week of “worthwhile” riding.

What does that mean? In a word, sprints. And lots of sprints. That way, I can take advantage of the 0.4 percent overall efficiency gain realized by trading up to that new equipment. Of course, my old DeRosa is a beauty. Maybe I should keep it and just say I’ve gone “retro.”

Fitness Journal: Test It Before You Ride Part II

You wouldn’t buy a car without taking it out for a test drive, but surprisingly this is exactly how many people buy bikes. This isn’t surprising for lower-end bikes, but then the numbers are well north of $1,000 this is just crazy. Why wouldn’t you test a bike first?

Some of the major bike retailers even maintain a small fleet of ‘Test Bikes’ for their customers to sign out for the day to ride on the local trails. There is usually a fee that you will have to pay to take the bike out, but most shops will allow you to apply that fee towards the purchase of a new bike. Just a few weeks ago, I was able to sign out two different full suspension Specialized 29ers from a local dealer, Tam Bikes in Mill Valley, California, to take up on some trails that I am very familiar with and have ridden often. After a few hours on each of the full suspension bikes, my mind was swayed by being able to ride a test bike on trails that I have ridden often instead of just around the parking lot. Continue reading Fitness Journal: Test It Before You Ride Part II

Fitness Journal: Test It Before You Ride It: Part I

Are you considering buying a new mountain bike that might even cost more than your car? If so, you might want to crank on the pedals before you put down the plastic.

When I bought my first mountain bike 20 years ago, it was common practice for the local shop to let you take the bike around the parking lot for a ‘test ride’. This was back when there were U-brakes; thumb shifters; no suspension; and a mid end bikes were $500 and high end bikes were seldom over $2000. You got the feel for the bike and if the frame fit you, but it was not a real good indication as to how it would handle on the trails.

With the ever increasing amount of technology being put into bikes today, it is not uncommon for a decent bike to be in the range of $1500 to almost $10,000 – more than some new cars! With front suspension, rear suspension, 29er wheels, disc brakes, 2×10 gearing, etc. the parking lot test course just does not cut it anymore. If you have only ridden 26-inch wheels on all of your mountain bikes, how do you know that you will like the feel of a 29er? This in fact happened to me a few years ago. I test rode a Cannondale 1FG 29er from a bike shop in Fairfax, California and absolutely hated how it handled in the parking lot. I own a 26-inch wheeled 1FG , but the 29er felt slow and seemed to corner like a school bus – I vowed to never own a 29er bike. Continue reading Fitness Journal: Test It Before You Ride It: Part I

Write About Your Fitness in the ACE My Body, My Life Essay Contest

The American Council on Exercise (ACE), a non-profit fitness certification, education and training organization, will start it’s My Body, My Life essay contest January 4, 2011. The contest is designed to uncover and share motivating stores of perseverance, hope and compassion behind people’s desire to live at a healthier weight. The contest is in conjunction with the organization’s national campaign against the obesity epidemic. Continue reading Write About Your Fitness in the ACE My Body, My Life Essay Contest

Fitness Journal: Is Cycling a Pain in Your Rear?

Are you an avid cyclist or just starting to ride your bike for fun and exercise? Is your rear end sore when you are finished and keeping you from riding your bike more often? You do not have to take this pain sitting down. After you have adjusted your seat, changed your seat to one that is more comfortable and even upgraded to a good pair of padded cycling shorts, your soreness may still exist especially on longer rides. A product that you may want to try is chamois cream.

Chamois cream was originally used to soften up  and preserve the leather chamois pad used in cycling shorts, but with the advent of synthetic materials, this cream is now used to battle a sore rear end. Now there are many different choices on the market, but they all  offer the same claims…skin lubricant and anti-friction. Some other claims may include anti-fungal, anti-bacteria, chamois conditioning, anti-saddle sore and more. Unfortunately, there is no clear choice to recommend as each offers a different batch of ingredients and will react differently with each user. Continue reading Fitness Journal: Is Cycling a Pain in Your Rear?

Fitness Journal: Water, Water (Bottles) Everwhere – Here’s on Hands On Test Recap

Over the past month we rode, we drank, we tested. We tried out many water bottles and wrote up the findings. Here is a recap of Brian O’Connor’s hands on tests of this year’s water bottles:

Nalgene ATB Bottle with Black Closure
The 32 oz version didn’t fit many cages, but the wide neck opening of the bottles made dropping in an ice cube no problem at all. Read the full review.

Specialized Purist
No bad taste, just pure water with this bottle, which mostly rinses clean. Read the full review.

BioGreen ProX
Want to use the same water bottle in a century? Most of the time you can, as the bottles aren’t so biodegradable – but the BioGreenX is made from 20 percent post industrial recycled plastic and should biodegrade in just two years. Read the full review.

Hydrapak Gel-Bot
Like a burst of energy with some gels? The Hydrapak can supply water and gel from one bottle. Read the full review.

Polar Insulated Bottle
On a hot summer ride nothing is better than a cool drink. Too bad most bottles let the liquid heat up to a temperature resembling bath water. Not the Polar Insulated Bottle. Read the full review.

Clean Bottle
Getting a bottle clean can sometimes be no easy task. Wouldn’t be easier if both the top and bottom came off? Oh wait, with the Clean Bottle they do! Read the full review.

CamelBak Podium Bottles
Ready to make a dash for the finish line. The CamelBak Podium Bottle might just have you on the podium. Read the full review.

Nalgene Bottles
Are you tired of the same old bottles? If so consider the variety offered by the Nalgene Bottles that are made from Tritan plastic. Read the full review.