{"id":1962,"date":"2015-10-04T10:11:04","date_gmt":"2015-10-04T07:11:04","guid":{"rendered":"http:\/\/hbne.co.il\/?p=1962"},"modified":"2019-11-05T13:51:31","modified_gmt":"2019-11-05T11:51:31","slug":"%e2%80%8e-12-trail-posts-not-to-be-missed","status":"publish","type":"post","link":"https:\/\/hbne.co.il\/?p=1962","title":{"rendered":"\u200e12 Trail Posts\u200e"},"content":{"rendered":"

\"bikebra\"<\/a><\/h3>\n

Testing my limits with the elusive triad…<\/em><\/h3>\n

\u200e\u2666 Sport
\n\u200e\u2666 Nutrition
\n\u200e\u2666 Health<\/h3>\n

12 Trail Posts Not To Be Missed!<\/h1>\n

Other than some obvious ground rules like the importance of \u200ehydration, not overeating before activity and perhaps wearing a hat in \u200ethe sun, we blindly grope our way. Though not an athlete per se, I \u200ehave learned much from my growing pains and would love to share \u200esome invaluable knowledge I have gained on the trails.\u200e<\/p>\n

This is\u00a0part two to last week's\u00a0post "Groping In The Dark<\/a>"….<\/p>\n

\"a<\/a><\/h1>\n

\u00a01 Be Prepared<\/h2>\n

Make sure you have an adequate supply of water and \u200esnacks. \u200eNo need to brave the elements. When the heat is brutal and our muscles are complaining, we become ever so vulnerable.\u00a0In addition, by bringing foodstuffs that are healthy, nourishing and sport's compatible, \u00a0we need not be tempted…<\/p>\n

\"homemade\"<\/a>
Homemade treats for the ride<\/figcaption><\/figure>\n

\u00a02 Dress The Part<\/h2>\n
\"bikebra\"<\/a>
?Do you get it<\/figcaption><\/figure>\n

If you are going be outside under direct sun, make sure \u200eyour head is protected. Ears can be very sensitive to the cold. Make \u200esure to bring protection from the cold. Once I forgot and was forced to \u200eimprovise! \u200e<\/p>\n

If you are going on a bike, don\u2019t leave without a helmet, gloves and \u200eglasses. The one time that I forgot to wear gloves I fell off my bike, \u200ebraking my fall downhill on gravel like rocky terrain with my bare \u200ehands. Ouch! I had a rather large gash on the palm of my hand. While \u200ethe average thickness of the human skin is 2-3 mm, the thickness of \u200ethe palm of your hand, much like the soles of your feet, is 4 mm. That \u200einjury took ages and ages to heal. Please don\u2019t follow in my path!\u200e<\/p>\n

\u00a03 Dress Up<\/h2>\n

\"sheep730944d1\"<\/a><\/p>\n

A little extra helps. High tech wicked clothing is not to be \u200espurned. Hubby merely needs to think about riding his bike and he has \u200ealready worked up a sweat. I find it hard to believe how much his high \u200etech duds effectively rake up his excessive perspiration. Personally, I \u200edo not sweat much but absolutely love the high tech merino woolen \u200egear. I stick by it, winter and summer alike. Heck, even hubby\u2019s fallen for the \u200estuff! As a matter of fact, both of us now sport a heavily biased woolen \u200eunderwear and sock collection (and we live in Israel!). For work and for play, we stick by it \u200ebut never to it!\u200e<\/p>\n

\"WE<\/a>
My first mountain bike<\/figcaption><\/figure>\n
\"new<\/a>
Number three<\/figcaption><\/figure>\n

\u00a04 It\u2019s Not Frivolous!<\/h2>\n

There are sports which are more expensive than \u200eothers, but there is always significant variance between the frugal and \u200ethe extravagant spender. There is a certain degree of investment \u200ewhich is prudent and can be judged to be advantageous to your \u200ewell being. Today it is all about bikes, so I will use the language of the land.\u200e<\/p>\n

\"newbike\"<\/a>
Number two<\/figcaption><\/figure>\n

A mountain bike could run you anywhere from $500-10,000 and \u200ebeyond. Here are but a few of the many add-ons which I feel \u200econtribute greatly not only to my performance but to my sense of \u200esecurity:\u200e<\/p>\n

\"POLE\"<\/a><\/p>\n

\n

Brakes<\/strong> \u2013 An investment in better brakes is warranted as you \u200ebecome more adventurous on your bike, riding down steep \u200ehills on rigorous and often wet terrain.\u200e<\/p>\n

Dropper Seatpost<\/strong> – One of the first things one learns when riding \u200ea mountain bike is to stop and lower one\u2019s seatpost before going \u200edown a steep descent. Today there are \u201cdropper seatposts\u201d \u200ewhich allow you with a flick of your finger to adjust your \u200eseatpost\u2019s height. Safety first, I no longer think of this as a \u200efrivolous investment!\u200e<\/p>\n

Suspension<\/strong> \u2013 Much like a car, a mountain bike can be equipped \u200ewith either front or full (front and back) suspension. In my \u200ehumble and wise (heck, I've got the grey hair!) opinion, this is a necessity for any "wonder woman" with \u200ea used womb in "mint\u00a0condition".\u00a0I would also venture to include anyone approaching his \u200efortieth decade as a perfect candidate for a suspension bike. A good suspension \u200esystem will hold our spines with grace and gift\u00a0us with a more enjoyable ride.\u200e<\/p>\n

Get a Grip<\/strong>. \u2013 An investment in good wheels and tires will \u200eimprove your grip and ultimately keep you on your bike more. \u200eRemind me to tell you about the time I fell head over my handle \u200ebars into a hand stand position.\u2026\u200e<\/p>\n<\/blockquote>\n

\u00a05 Burn Baby Burn<\/h2>\n

\"hurt\"<\/a><\/p>\n

As I began to go on longer and more strenuous \u200erides, I began to suffer from muscle burn. I felt this in various parts of \u200emy body although mostly\u00a0from the waist down to my toes. \u200eOften it was both my toes and fingers. Because I had never experienced \u200eany pain like this, I was alarmed and immediately began to investigate \u200ewhat was wrong with me.<\/strong> Actually this is a very well-known \u200ephenomenon. High intensity workouts cannot be fueled by the normal \u200eaerobic (with oxygen) mechanism and the fuel source is replaced by \u200eanaerobic (without oxygen) glycolysis or burning stored glucose in the \u200emuscles and liver by converting it into glycogen. Some of the \u200ebyproducts of this process are lactate (erroneously called lactic acid, it \u200econtains one less hydrogen ion) and extra hydrogen ions. It is these \u200efree ions and not the lactate which cause the burn. The pain caused by \u200ethis process can be excruciating. I have found several ways to delay its \u200eonset and decrease its intensity:\u200e<\/p>\n

\n
\"DRINK\"<\/a>
https:\/\/unsplash.com\/milo_m<\/figcaption><\/figure>\n

Hydration<\/strong> \u2013 Hydration is of key importance: aim to drink prior to \u200eactivity and at regular intervals throughout your workout. For \u200eintense workouts hydration should be with water and electrolyte \u200erich beverages (these can be prepared simply at home by adding sea salt, lemon juice, dates and chiato to water \u00a0\u2013 see link<\/a>\u00a0for \u200emy favorite recipe). \u00a0\u200e<\/p>\n

Pre Workout<\/strong> \u2013 Any food eaten prior to workout should be \u200echosen on the basis of its ease of digestibility. Energy directed to \u200edigestion translates into less energy for your muscles. Avoid eating \u200eheavy meals. A heavy meal will cause the body to direct blood \u200eflow to the digestive process. It will be difficult to direct blood \u200eand oxygen elsewhere. Avoid eating protein of any kind, even plant based protein. Digestion of protein \u200erequires more fluids than carbohydrates and fat and will likely \u200elead to muscle cramping. If you reward your body regularly with \u200ean alkalized diet full of healthy nutrients, your body\u2019s need for \u200ean immediate pre energy source will dissipate. \u200e<\/strong><\/p>\n

Workout<\/strong> – The body\u2019s preferred choice of energy during intense \u200eworkouts is simple carbohydrates such as dates, bananas or any \u200efruit. Simple carbohydrates are burned quickly and\u00a0must \u200ebe replenished every 20-30 minutes after the first hour of \u200eactivity. Coconut oil is also a good source of energy as it has \u200eMCT\u2019s or medium chain triglycerides which are easily broken \u200edown and absorbed by the body. The coconut oil is directed \u200estraight to the liver as immediate fuel. \u200e<\/p>\n

For workouts longer than one hour it is important to add an \u200ealkaline protein and some fatty acids. Examples of good proteins \u200eare hemp, ground flax seed and spirulina. Of late I have taken to \u200epacking a frozen shot of spirulina to be consumed halfway into my \u200eride. Excellent fatty acid sources examples can be found in \u200esoaked almonds, ground flax seed, coconut and avocado. \u200e<\/p>\n

\"ESPRESSO\"<\/a>
https:\/\/unsplash.com\/blakeverdoorn<\/figcaption><\/figure>\n

Coffee<\/strong> – While I am not a coffee drinker and generally do not \u200erecommend this stimulating habit, when given the opportunity, I \u200ewill drink a shot of\u00a0espresso before I\u00a0go biking<\/a>. I feel that it \u200egives me a great boost. As coffee is a diuretic, however, I make an \u200eeffort to double my efforts to drink water directly before or after the shot.\u200e<\/p>\n

Packaged Energy<\/strong> – Commercial gels, powders and electrolyte drinks should be \u200eused sparingly. Beware as they often contain diuretic ingredients \u200esuch as caffeine. I learned the hard way to intensify hydration \u200eefforts while using these. Beware of side pain in the kidney area:\u200e your body is signaling to you that you are not drinking enough.<\/strong><\/p>\n

Post Workout, First Hour<\/strong> \u2013 As per pre workout, your\u00a0best \u200eimmediate nutritional source will be simple carbohydrates. The \u200epreferred nutrition for the first hour is simple carbohydrates void \u200eof fiber, little fat and up two 20% protein. The protein will speed \u200eup the glycogen synthesis. Liquid or near liquid (such as gels and \u200epuddings) are best.\u200e<\/p>\n

Post Workout, Second Hour<\/strong> \u2013 It is time for a complete nutrient \u200erich meal including an excellent quality and easily digested \u200eprotein such as hemp, flax seed or spirulina<\/a>. A good \u200ealternative would be a whole food plant based smoothie which will ease the \u200edigestive process and allow your body to recuperate. \u200e<\/p>\n

\"timephoto-1416960513043-95d3e6da2ce8\"<\/a>
https:\/\/unsplash.com\/funkloch<\/figcaption><\/figure><\/blockquote>\n

The timing of your food and beverage intake is critical to your comfort and recovery!<\/strong><\/p>\n

\u00a06 Speed Can Be Your Ally<\/h2>\n

\"turnphoto-1422452228503-a65068227500\"<\/a><\/p>\n

As counter intuitive as it sounds, speed can \u200ebe your ally when used in certain situations. Speeding going into a \u200eturn will give you more power and stability. Stability means fewer \u200ewipeouts. That being said, when using speed to get up a ramp, make \u200esure that you are using enough speed, else you\u2019ll start rolling back, \u200eback, back. Once while unsuccessfully making it up to the top of a ramp, I managed to land on my "Pilates legs" and walk my uprighted bike backwards front wheel up in the air between my legs until \u200ewe, my bike and I, were able to come to a full stop.\u200e<\/p>\n

\u00a07 Balance<\/h2>\n
\"YOGA\"<\/a>
…My daughter, the yoga teacher<\/figcaption><\/figure>\n

It is good to balance your favorite sport of choice with other \u200esports. Pilates is a great activity to balance with mountain biking (see \u200eabove). I can\u2019t begin to tell you how my excellent balance, core \u200estrength and dance skills have saved me from many a disastrous fall.<\/p>\n

Best to dance your way out of those perilous positions -\u200e
\nrather than fall flat on your face!\u200e<\/span>
\n<\/span><\/h3>\n

8 Questionable Obstacles<\/span><\/h2>\n

When in doubt, opt out!<\/h3>\n

\"bridge\"<\/a><\/p>\n

Better you part with \u200eyour pride rather than pay with your person. I once tried riding over a \u200esmall log and landed in a precarious hand stand (balance, balance, \u200ebalance!). While I am uncertain if that was the catalyst for my cervical \u200efusion six months later (another story for another blog), my conclusion \u200eis that:<\/p>\n

I\u2019d rather be a wimp!<\/strong>\u00a0\u200e<\/h2>\n

\"BIKETRAILS\"<\/a><\/h2>\n

9 Be a Lefty<\/h2>\n

There are two brakes: while we primarily rely on our \u200eback brake (usually the right lever), always use both brakes. If you feel your back tire skidding \u200ethat is a sure sign that you need to add more pressure on your front (left) \u200ebrake. One topple over your front wheel will suffice to teach you this \u200eimportant lesson!\u200e<\/p>\n

10\u00a0Play Dirty<\/h2>\n

Don\u2019t be afraid to get out of your comfort zone. \u200e
\nHook yourself up to the next level of expertise. \u200e<\/h3>\n
\"mudbIdO4DDS4qwVF6pHN4qr__MG_1605\"<\/a>
https:\/\/unsplash.com\/gabrielsanchez<\/figcaption><\/figure>\n

\u200e<\/p>\n

\"cleats\"<\/a>Cleats? Be prepared to fall and \u2018if you\u2019re like most (like me), fall and fall again! \u200eHopefully only your pride will get scratched up. Most new skills take \u200epractice to perfect. There will be a learning curve and many cool shots \u200eto load up to your social media.<\/p>\n

Bottom line, when was the last time \u200eyou played in the dirt?<\/strong> Mucking around is not just child\u2019s play. I invite \u200eyou to take the plunge!\u200e<\/strong><\/p>\n

11 The Enigma In You<\/h2>\n
\"WALLphoto-1422480415834-d7d30118ea06\"<\/a>
https:\/\/unsplash.com\/breather<\/figcaption><\/figure>\n

I believe that we all have idiosyncrasies within \u200eour bodies. This may be due to genetics, mechanics, injury, allergies, \u200esensitivities, asymmetries, thought patters or other. Often, despite their best efforts, \u200eeven the most accomplished doctors are unable to solve the \u200equandary.\u200e\u00a0Clearly this brings you distress. Take care in knowing, however, that \u200eyou yourself are probably best equipped to put the puzzle together.\u200e<\/strong><\/p>\n

It is so easy for me to relate to you as I have been in this situation time \u200eand time again.\u200e…<\/p>\n

One particular problem perturbed me for years until HBNE<\/a> (Sherlock) \u200eHolmes found the answer. Many a time while exercising, I would suffer \u200efrom an uncomfortable itching, especially concentrated around my \u200eexposed extremities. Strange, huh? As I child and on into my adulthood I \u200esuffered from many allergies and sensitivities, some of them \u200edownright bizarre. In this instance, I discovered that I was allergic to \u200eexercise!<\/strong> No, I am not pulling your leg! In the professional jargon it is \u200etermed: Exercise-Induced Anaphylaxis and Urticaria. For me the \u200esolution was to wear wool socks and full length gloves while biking and avoid gluten. \u200e<\/p>\n

12 On The Seventh Day<\/h2>\n
\"restconverse-fields\"<\/a>
https:\/\/unsplash.com\/ilhamrahmansyah<\/figcaption><\/figure>\n

On the seventh day she rested and so should you. Allow your body \u200eregular intervals of rest and avoid working out day after day after day after day. \u200eThere was a time when I was biking nonstop. My body and me we suffered. \u200e<\/p>\n

So what did my hard core biking buddies have to say today?<\/h2>\n

The \u200equestion was: what would your best advice be to someone who just \u200ebegan mountain biking? Let it rip:\u200e<\/p>\n

\u2022 Say goodbye to the blues.\u200e
\n\u2022 Magical places lie hidden awaiting to be discovered.\u200e
\n\u2022 Do not despair: a goofy grin of delight will shine at trail\u2019s end.\u200e
\n\u2022 Start slow, even if you are in shape.\u200e
\n\u2022 Be cautious, but don\u2019t be afraid.\u200e
\n\u2022 Pace yourself. There is no need to be the leader of the pack!\u200e
\n\u2022 Be patient. Change reveals itself in you from the inside out.<\/p>\n

\"MEDITATE\"<\/a>
https:\/\/unsplash.com\/dingzeyuli<\/figcaption><\/figure>\n

Tune in regularly to check out how you are feeling. \u200e
\nIt\u2019s ok and even healthy to do less. \u200e
\nDo less to be more!<\/h3>\n
\n

\u200eI would like to thank you for your patience in reading this post to its end.\u200e<\/em><\/h3>\n
\n

If you liked what you read and you are not on my mailing list, you can sign up \u200ehere<\/a>.\u200e<\/em><\/p>\n

Finally I would like to request that you please share my post which precedes the \u200erelease of my animated clip (soon, I promise). I am so excited! Please share this \u200epost\u2026<\/a>\u200e<\/em><\/p>\n

Thank you and have a great week!\u200e<\/em><\/p>\n<\/blockquote>\n

\"HBNE\"<\/a><\/p>\n

You tell your future! The power is ours!<\/a><\/h2>\n
<\/div>\r\n