Part 1: Cycling Equipment for the Commuter: Where to Start!

Part One:  Where to Start, the Bike and Necessities

Living in the Bay Area there is an abundance of opportunities to Go Green as the phrase is. To most this means driving a hybrid or electric vehicles, taking the bus or even carpooling. But what about all those people in funny colored clothing and spandex riding those human powered vehicles? That is yet another way of going green and bicycle commuting can be fun and rewarding if you know how to do it.  As a cyclist myself I have many times had the opportunity and pleasure to commute to work by bike. I love the freedom it gives me, and the health benefits from this are great, and sometimes I even get to work faster because I do not get stuck in traffic jams. Since it can seem a bit overwhelming at first to get into bicycle commuting, I thought I would share what I believe to be the simplest way to start.  Also I have found that the bigger name brands generally sell you the same quality frame as a smaller company but will put lower quality gears on it to save them money that they had to put into marketing.  What I mean is you will get more quality bikes from the smaller brands like Jamis, Felt, Bike Friday (folding bikes), Calfee, Ellsworth, Fuji, Independent Fabrication, Kestrel, Klein, Kona, Litespeed, Marin bikes, Moots cycles, NEXT, Quintana Roo, Santa Cruz bikes,  Serotta, Seven Cycles, and Surly than from the bike name companies which will remain nameless.

Starting Point

Start by asking your friends or coworkers who ride what bike shops they would recommend starting at.  Many communities have their own mom and pop shops and I always prefer those to the bike chain stores.  The mom and pop shop may be more expensive but I feel I am helping the community and also they always provide better service and many times know all their customers.

Next try as many bikes as you can.  This process will take several days or maybe even a couple weeks. Don’t rush!  Take your time and really get the feel for each type of bike, and each brand of bike as they are not all created equal.  Just because your friend says a certain bike is the best, give it a try but don’t think it is the end all be all of bikes because it may not fit you the same way it does your friend.

Bike Types and Expected Cost

There are so many types of bikes I won’t bore you with the long list. However I will make a few suggestions on which ones to look at. Depending on what your purpose for the bike it will help you determine which one to look into.  There are the traditional road bikes, hybrids, mountain bikes, cyclocross, touring and randonneur.  Any of those style bikes may work for you, don’t discount one just because someone said so.

The price range on bikes can be as low as $800 to as high as several thousand. When budgeting for your purchase keep in mind that you will need in addition to the cost of your bike a helmet to protect your head. At minimum a comfortable helmet will run in the range of $50 to $100 with many other up to $250 and higher. I will discuss what to look for in helmet later.

For commuting you may find yourself riding at times of low light so you will want several lights both for you to BE seen and also for you TO see. This expense for rear lights is about $15 to $50, while the head lamps will be $50 up to about $300. These are general figures based on the equipment I will be suggesting later.

Now if you plan to also go mountain biking on the weekends then by all means look at the mountain bikes, or if you think you want to go play with the fast kids then check out the road bikes, just make sure you check to see if they have eyelets for attaching your pannier racks (I will explain those later) otherwise you will always have a bag on your back instead of on the bike.  Once you find a bike that is both comfortable for you and fits into your allotted budget, time to look at the specifics.

Wheels & Tires

In general, commuting bicyclists will want stronger wheels than those that come standard on most shop bikes. The reason for this is commuters generally have more varied pavement surfaces (potholes, debris, gravel, etc.), and their bikes are loaded, with things like a laptop, work materials, books, lunch, change of clothing.

My general advice to any bicycle commuter is to get the strongest wheelset you can afford, and it should have no less than 32 spokes but generally they have 36 spokes. This is necessary for strength and longevity of the wheel. As the spoke count decreases so does the durability of the wheel, as the spoke count increases, and you may even see some with up to 48 spokes, the wheel becomes heavier yes but more durable and able to withstand the loads you will be placing on it. 

Tire Liners

Bicycle commuters should also consider thicker tires for similar reasons. Spend a little more for durability and puncture resistance, it's worth the investment. Some of the ones I have found to be good are Continental Gatorskins or Touring Plus reflex, I use Vittoria Zaffiro (they are much cheaper than most out there and mine have lasted me over 2 years so far NO flats), Vittoria Randonneur, and Schwalbe Marathon just to name a few.  Also tire width off the bike shop rack will be about 23 which may work for smaller riders, but to be safe you may want to get a 25, 28, or even 32 as long as it clears the frame of the bike and sits on your rim. The minimal sacrifice in rolling efficiency is well compensated by the comfort and safety.

 

Placement of tire liner.

In addition to the tires it is always smart to add tire inserts.  These are rolls of of double thick polyurethane which install between the tube and tire to protect the tube from foreign objects that pierce the tire and puncture the tube causing flats. A few brands that I have had the chance to work with and work great are Mr. Tuffy, STOP Flats, and Slime.

 

SPD pedals and their cleats.

Pedals

Flat pedal one side, SPD on other. Can be worn with tennis shows or mountain bike shoes.

There are three types of pedals to choose from.  Flat pedals which you can wear your work shoes to ride on and you can use both sides. Then there are Clips, which are a flat pedal with a basket over the toe and a strap around the instep of the foot. Lastly there are the Clipless of which you need to buy special bike shoes to clip to the clipless pedals (sounds weird but that is just what they are called). Go with the one you feel most comfortable on. 

Road bike pedal, to use with clipless cleats and shoes

Helmets

According to the American Academy of Orthopaedic Surgeons (AAOS) wearing a helmet will decrease your chances of serious head or brain injury by 85%.  Those statistics sounds pretty good to me so I always wear a helmet as should everyone on a bicycle no matter of age.  Also something to note is that there are Consumer Product Safety Commission and the Snell Memorial Foundation which set high safety standards for helmets.  Make sure to check the inside of the helmet you end up wanting to purchase to make sure it has the approval sticker from either or both of those entities. Only with those stickers have the helmets been tested and approved to be safe.  

Mountain Style

Road Style

How do you know what helmet is the right one for you? Try them all on, just like you did with the bicycle itself. These are all different, some brands are made for more of a round shaped head, others for oval shaped some for deep crowns and others for shallow crowns.  Once you find one that feels comfortable there are a few things to check to make sure it is the correct fit for you. Place the helmet on your head with the chin strap unbuckled and the front about 2 fingers width above your eyebrows. Next gently shake your head side to side and nod your head, the helmet should not move on your head, if it does move on. Next take the cinch in the back of the helmet and tighten it so its snug against the back of your head, and feel for any section of the helmet pressing uncomfortably into your head.  Once you have passed both those tests last thing to check is that the chin strap fits properly under your chin and around your ears. This is determined by snapping the buckle and placing two fingers between your chin and the strap, you may need to adjust the strap making it shorter or longer. If you are able to get it to be two fingers width under your chin the helmet is safe to purchase. 

CONCLUSION

I know this is a lot of information and by no means the ultimate bible on how to buy your equipment but a simplistic view to getting into bicycle commuting.  Next up in this 3 part series, I will discuss the “other accessories” you will need to make your commuting easier.  These items include, locks, backpacks, panniers, racks, and lights.  Thanks for reading!

Beet Nutrition

I am always looking to learn about foods and their health benefits or lack there of.  Recently I came across some articles on different vegetables, but the one on beets caught my attention. As a kid I could only eat pickled beets, then recently I bought some raw leaf on beets at the farmers market and learned how to prepare them.  But I still didn't know why I was eating them other than eat many different colors and especially get the deep dark colored veggies.  Through some searching I was able to put together this little bit of info on Beets... 

 

A beets underground root matures in 50 to 60 days and weighs about 100 to 150 grams. If it isn’t harvested in proper time it will keep growing and weigh up to 500 grams, but it will lose taste due to excess fiber content. Both the root and the top leaves are edible.

Beets are highly nutritious and “cardiovascular health” friendly root vegetables. Certain unique antioxidants in the root as well as in its top greens have been found to offer protection against coronary artery disease and stroke; lower cholesterol levels within the body, and have anti-aging effects.

Health benefits of beets

•           Garden beet is very low in calories (provide only 45 kcal/100 g), and contain zero cholesterol and small amount of fat. Its nutrition benefits come particularly from fiber, vitamins, minerals, and unique plant derived anti-oxidants.

•           The root is rich source of phytochemical compound, glycine betaine. Betaine has the property of lowering homocysteine levels within the blood. Homocysteine, one of highly toxic metabolite, promotes platelet clot as well as atherosclerotic-plaque formation, which, otherwise, can be harmful to blood vessels. High levels of homocysteine in the blood result in the development of coronary heart disease (CHD), stroke and peripheral vascular diseases.

•           Raw beets are an excellent source of folates. It contains about 109 µg/100 g of this vitamin (Provides 27% of RDA). However, extensive cooking may significantly deplete this. Folates are necessary for DNA synthesis within the cells. When given during the peri-conception period folates can prevent neural tube defects in the baby.

•           Fresh they contain small amounts of vitamin-C; however, its top greens are rather excellent sources of this vitamin, 100 g of beet greens provide 30 mg or 50% of RDA. Vitamin C is one of the powerful natural antioxidants, which helps the human body scavenge harmful free radicals one of the reasons for cancer development.

•           Additionally, the top greens are an excellent source of carotenoids, flavonoid anti-oxidants, and vitamin A; contain these compounds several times more than that of in the roots. Vitamin A is required for maintaining healthy mucus membranes and skin and is essential for vision. Consumption of natural vegetables rich in flavonoids helps to protect from lung and oral cavity cancers.

•           The root is also rich source of B-complex vitamins such as niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6) and minerals such as iron, manganese, copper, and magnesium.

•           Further, the root indeed has very good levels of potassium. 100 g fresh root has 325 mg of potassium or 7% of daily requirements. Potassium lowers heart rate and regulates metabolism inside the cells by countering detrimental effects of sodium.

See the table below for in depth analysis of nutrients: Beets Nutrition value per 100 g (Source: USDA National Nutrient data base)
Principle	Nutrient value	Percentage of RDA
Energy	45 cal	2%
Carbohydrates	9.56 g	7%
Protein	1.61 g	1%
Total Fat	0.17 g	0.5%
Cholesterol	0 mg	0%
Dietary Fiber	2.80 g	7%
Vitamins
Folates	109 µg	27%
Niacin	0.334 mg	2%
Pantothenic acid	0.155 mg	3%
Pyridoxine	0.067 mg	5%
Riboflavin	0.057 mg	4%
Thiamin	0.031 mg	2.5%
Vitamin A	33 IU	1%
Vitamin C	4.9 mg	8%
Vitamin E	0.04 mg	0.5%
Vitamin K	0.2 µg	0%
Electrolytes
Sodium	78 mg	5%
Potassium	325 mg	7%
Minerals
Calcium	16 mg	1.5%
Copper	0.075 mg	8%
Iron	0.80 mg	10%
Magnesium	23 mg	6%
Manganese	0.329 mg	14%
Zinc	0.35 mg	3%
Phyto-nutrients
Carotene-ß	20 µg	--
Betaine	128.7 mg	--
Lutein-zeaxanthin	0 µg	--

Selection and storage

In the store, choose fresh, bright, firm textured beets and uniform size. Avoid those with slump looking or soft in consistency, over-mature and large. Whenever possible, go for organic to get maximum health benefits.

In the farmer markets, oftentimes the roots with intact top greens can be found. If you are buying whole vegetable, cut tops from its root as soon as possible since, they rob moisture and nutrition from the roots.

Top greens should be used while they are fresh. Beetroot, however, can be kept in the refrigerator set at high relative humidity for few weeks.

Preparation and serving methods

In addition to its crispy root, fresh tender top leaves and stems are also used for the preparation of recipes.

To prepare, gently scrub and wash the roots in clean running water before use in order to remove sand, soil, and dust. Peel the tough outer layer using a vegetable peeler. Cut the root into chunks, squares, or thin slices as you may desire. Or wash the beet place in steamer and when ready carefully remove hot skin.

Noteworthy

Beeturia is a harmless condition of passing red or pink color urine after eating beets and its top greens. The condition can be found in around 10-15% of the populations who are genetically unable to break down betacyanin pigment.

Beet greens contain oxalic acid, a naturally-occurring substance found in some vegetables, which may crystallize as oxalate stones in the urinary tract in some people. It is therefore; in individuals with known oxalate urinary tract stones are advised to avoid eating excess greens.

Enjoy your beets!

Beans Beans the Magical Fruit???

You all remember that funny saying as a kid right?

"Beans beans the magical fruit,
The more you eat the more you...", well you remember the rest.

Its more than just a saying to get kids to eat their beans, these little bits goodness are actually quite powerful when it comes to health benefits.  Now don't worry I'm sure you are thinking about the whole flatulence part of beans right?  No matter, those people who eat beans regularly often have much less flatulence.  This is because over time the digestive system adapts to the compounds in beans that produce gas and it becomes much less of an issue.  In the meantime, try sipping peppermint tea after meals, this can help reduce gas by accelerating digestion, or try a little gas-x or beano to help if you do not like tea.

Now onto the important stuff...what are beans really good for?  Well, they will make you stronger; they'll speed your recovery; they'll help you get lean; they'll help you swim/ride/run longer (if you choose to participate in those type of activities); heck they will even help to lift your spirits.

Make You Stronger...
Lets look at Soybeans or if you want to call them edamame, these little guys will help make you stronger.  First you ought to know that all beans are rich in magnesium, potassium and calcium, which help prevent muscle cramps during workouts.  Guess that means you can work harder and longer allowing you more muscle building potential.  Also soybeans are high in iron, one cup provides 49 percent of your suggested daily value and delivers swim/ride/run fueling oxygen to your working muscles.

Speed Your Recovery...
Eating kidney and red beans, these little guys contain more muscle mending and immune boosting antioxidants than almost any other food.  Plus, kidney beans contain 40 grams or carbohydrates and 15 grams of protein for a nutrient ration that makes them the perfect recovery food.


Help You Get Lean...
 Black and pinto beans both contain about 19 grams of fiber per one cup serving, which helps keep you feeling fuller, longer - and helps to stave off late night refrigerator raids. A study published in the Journal of the American College of Nutrition found that frequent bean eaters have smaller waistlines and are 22 percent less likely to be obese.


Help You Ride Longer...
Eat lentils for they are rich in iron (with 37 percent of your daily value), this legume improves muscular endurance: University of Sydney researchers found that cyclists pedaled 20 minutes longer after eating lentils (compared with potatoes, glucose syrup, or water).  That's because this slow burning fuel prevents blood sugar spikes and curbs production of lactate, which triggers soreness and fatigue.

Lift Your Spirits...
Try some chickpeas if you are feeling blue.  A diet rich in beans contributes to feelings of contentedness: Chickpeas are high in the amino acid tryptophan, a main building block of serotonin, which boosts happiness and wards off depression.  When you're feeling happy you're more likely to swim, ride, run or just get your workout on.

Whether you use the canned or dried variety make sure you eat them fully cooked as the starches become easier for your stomach to digest when they are fully cooked versus slightly underdone.  Now what are you waiting for?  Get out there and start eating them magic beans!!!

Eat Healthy While Working at Home

Are you in a profession that allows you to work from home, or do you work remotely and find your eating habits are less than optimal?  You are not alone.  With the increase reliance on computers and internet more people are working from home, but now finding that they are gaining weight or just not eating healthfully like they used to when they had to go into the office.  Well here are 6 simple ways to improve your nutrition intake while at home. 

 1. Separate your workspace.

It's tempting sometimes just easy to set up your workstation at the kitchen or dining table.  However, with your food in such close proximity, this can be a danger zone. The constant reminder of food can lead to increased cravings and unnecessary snacking. Instead of being close to your refridgerator and pantry, try setting up a workspace that's conducive to working, not eating, and use your kitchen and dining room for meals and snacks only.  This new workspace could be a corner of your living room, a home office, or any place not in sight of the "food areas" and also allows for proper ergonomics and natural light. 

2. Plan meals and snacks.

Just because you're working from home doesn't mean you do not need to plan your meals. Buy your week's worth of groceries including snacks on Sunday, and create make a meal plan (don't forget to stick to it). Make extra servings for dinner each night and then you have leftovers for your lunch the next day. Having a pre-made lunch daily will help you avoid raiding the fridge or, even worse, hitting up your local coffee spot where we all know you cannot just buy the coffee but have to get that 800 calorie sweet treat to go with it. 

3. Watch the clock.

When you work in the office, your co-worker's mass movement to the cafe around lunchtime serves as a reminder it's time to eat. At home, it's easy to get caught up in your tasks and forget about meals. Set a reminder or alarm on your computer or cell phone to alert you when it’s time to eat. And just like while working in the office you should also have regularly scheduled break times where you get up and move or stretch and while you are up and about why not have that next glass of water too. 

4. Clean your kitchen.

The advantage of working from home is that instead of temptations from desktop candy jars, morning donuts, or birthday cakes, you have more control over what comes into your environment. Clean your kitchen of the unhealthy snacks and processed foods, and replace them with fresh fruits, veggies, lean proteins like chicken and fish, and snacks like yogurt, string cheese, and nuts.  While you are cleaning the kitchen and pantry dump all the sweetened drinks you may have hiding, this includes juices as they are easy to enjoy 2-3 servings in a glass, which accounts for too much sugar and you are missing the fiber from the fruit to make you feel full. 

5. Avoid grazing.

With kitchen access all day, it's tempting to graze instead of eating set meals and snacks. Start your day with a healthy breakfast (eat within an hour of waking up) this will kickstart your metabolism. To make sure your breakfast doesnt turn into a chore, do not work while you are eating.  This means NO emails, phone calls or research, this can cause distress and over time your body will equate eating with stress and your digestion will be altered. After breakfast is over, retire to your workspace and schedule meals and snacks every 2 1/2 to 3 hours to improve energy and focus.

6. Pack your lunch in a travel bag.

If all else fails and you find yourself back in the kitchen, pack a lunch as if you were going to be at the office all day.  The lunch bag should include lunch, and 2-3 healthy snacks, napkins, eating utensils and a drink if you plan on having something other than water.  At your scheduled meal times, get up from your desk and head to the kitchen with your lunch bag to enjoy your healthy lunch without worries of eating too much or the wrong stuff.

Now that you have read these simple to use strategies have fun using them. Remember stick to your plan and stay away from temptations.  You CAN do it!