Posts in the category Nutrition

Friday RoundUp – Bicycle Bits & Pieces

  • Our friends at sent us this great video they made of footage from the 3-day Chico Stage Race Presented by Sierra Nevada. This “Director’s Cut” version shows off their great video editing and production skills with on-bike and aerial views in and around the beautiful region of Chico, California. Enjoy!
  • Cyclevox, the UK’s leading cycling commentary, PR and production company, has today announced the launch of the world’s first dedicated women’s cycling video channel, Voxwomen. Cyclevox Founder and UCI Women’s World Cup Commentator, Anthony McCrossan, is launching Voxwomen to give female professional cyclists a voice and to encourage equality across the sport.
  • Jamis® Bicycles is launching its West Coast Bicycle Test Ride Experience program. Building on the success of their popular East Coast program, Jamis is broadening its reach by supporting an expanding dealer network west of the Mississippi. Visit to reserve your Jamis bicycle for upcoming events like The Sea Otter Classic and Ragbrai as well as keeping up to date on all Jamis related events, races and upcoming Bicycle Test Ride Experiences.
  • Are you heading to Louisville, Kentucky for NAHBS this weekend? Well then stop by the Road Holland booth and say hello. If you cannot make it to the show then perhaps the next best thing is to save 20% off of anything at by using the promo code NAHBS15.
  • Isadore Apparel, the high-end cycling apparel brand owned by Pro World Tour rider Martin Velits (Etixx-Quick Step) has opened exclusive Isadore Pop-Up Store in Majorca, Spain. The store is located in Port D’Alcudia in partnership with cycling rental company Bikehead and Bike_nnet Guided Tours in exclusive new surroundings close to the harbor of Port D’Alcudia.
  • Edible Pedal combines two passions shared by many Sacramentans: farm-to-fork food and bicycles. Here’s the video about John Boyer and his 10-plus employees who are using bicycles to deliver food from Sacramento’s farm-to-fork restaurants.
  • Cycling-friendly city Amsterdam is out of bicycle parking spaces, so it’s building 40,000 more by 2030 to alleviate the problem. Over 880,000 bikes are used around the city and they need parking spaces along the canals. With more bikes than parking spaces it’s a big problem that costs the city and illegally-parked bike owners a lot of money.
  • Lynchburg, Virginia bicyclists will have some creative places to park after several artists put finishing touches on racks that will spruce up downtown this summer. Four winners were named in a design contest for the new racks. They are Matt Perkins, Phillip Gabathuler and Davey Hazelgrove, all of Lynchburg, and Roanoke resident John Wilson. Here’s more on the story.
  • Are you a traveler, athlete, adventurer or executive? Then you need a Greenbelly bar, a healthy meal that provides 1/3 of your daily nutrition. Made with all natural and delicious ingredients, Greenbelly is a Complete Meal On-The-Go. Now Greenbelly needs your to help the company grow. Check out their Kickstarter campaign.
  • Get your kicks on Bicycle Route 66 – Adventure Cycling Association announced the release of their latest route, the 2,493-mile Bicycle Route 66. The route follows the famous corridor from Chicago to Los Angeles on roads appropriate for cyclists through six states. Visit Adventure Cycling Association for more information on Bicycle Route 66 and their other bicycle travel routes..
  • The Mystic MTB Race presented by Owenhouse Bicycling Co. is proud to announce that it is back for the second year in a row and will be hosting the event on Saturday July 18, 2015. Featuring 40 miles of challenging climbs, world-class descents and remote scenery, the Mystic MTB Race offers mountain bikers an opportunity to challenge themselves on some of the most enjoyable connector trails in the Gallatin National Forest.
  • Are you interested in mountain biking in exotic locals but concerned about the “What if?”. Well H+I Adventures, the specialists in premium mountain biking holidays, has aligned with Global Rescue, a world-class emergency service provider that offers medical and security evacuation assistances and destination reports. Global Rescue will be included on all H+I Adventures trips, whether it is an advanced biker’s journey to Ecuador, or a beginner’s ride in Namibia. Plan your dream trip!
  • Josh Bender & Lindsay Beth Currier promise to teach you how to ride with more FUN and FLOW! They’ve announced their 2015 Enduro Mountain Bike Skills Camps schedule. After being asked by her female pupils to coach their husbands, boyfriends and kids, Lindsay recruited her significant other, Josh Bender, to provide a series of COED Enduro Mountain Bike Skills Clinics in their home region of Northern California, and surrounding areas. The first camp starts in April.

Roundup: Tasty new treats from Kramp Krushers, ProBar, Clean Energy & Clifbar


Kramp Krusher electrolyte chews kicked things off last year with their Salty Limón flavor that’s so close to a margarita you may find yourself using them to chase the worm. On a ride, they’re amazing, and they seem to do the trick fending off cramps thanks to 310mg of sea salt sourced sodium and 95mg potassium citrate. They’ve also added 150mg calcium lactate, which they say helps boost muscle endurance by providing a ready energy source that assists in glucose availability while potentially reducing lactic acid buildup.

They’ve kept me going on a few rides, they’re delicious, and now they’ve got two new flavors en route. Salty Strawberry and Salty Melon will make their formal debut at Sea Otter. Our mouths are already watering.

Plenty more goodies to keep you pedaling strong below…


Bonk Breaker softens up with new energy chews

bonk breaker energy chews nutrition for athletes

Bonk Breaker’s been known for their calorically dense, delicious solid food bars, of which they offer nine tasty flavors. Now, they’ve expanded into something a little lighter with chews, giving you a quick hit of energy when you don’t need to carry a full meal in your jersey pocket.

The ingredients list is very clean, keeping it simple and presumably easy to digest in the heat of battle. The Strawberry flavor gets 100mg of caffeine per bag from white tea, and the citrus remains buzz free.

Ingredients are: Organic Tapioca Syrup, Organic Sugar, Organic Tapioca Syrup Solids, Pectin, Citric Acid, Potassium Citrate, Color Added (Organic Black Carrot Concentrate), White Tea Caffeine, Natural Flavor, Ascorbic Acid, Sea Salt, Organic Sunflower Oil, Carnauba Wax.

All that adds up to 24g carb (15g sugar), 70mg sodium and 50mg potassium per serving. Two servings per bag, retail is $2.25 per bag or $36 for a box of 16.

Clif Introduces New Organic Energy Food Including Squeezable Pizza!

Clif organic energy food pizza sweet potato savory gel kits organic builder bar (2)

There are a lot of different approaches to exercise nutrition these days, but a lot of them have one thing in common – the trend towards more natural ingredients. Whether making your own bars or rice cakes, or buying ready made products from nutrition companies, ingredients are trending towards simpler recipes and things that would be found in your kitchen rather than a food science laboratory.

Clif is using this trend as an opportunity to launch their newest range of performance oriented products called the Athlete Series. Focusing on two different specific categories with sweet and savory, both options end up somewhere between a gel and real food. Describing them as more of a smoothie product, ingredients like coconut shreds and quinoa have been added to give them a slight chew. So while they are easier to digest than solid food thanks to a higher water content and squeezable texture, they provide more of a real food experience than a gel.

And there’s pizza.

Yes, Clif has invented a gluten free, vegan, certified organic pizza puree for your next long ride…


Skratch Labs sifts together homemade cookie mix to fuel your rides


As the story goes, Skratch Labs whipped up some cookies for the crowds at Tour of California and the riders ended up pocketing some to nibble on between rice cakes. They took a look at the nutritional profiles and found the treats were at least as good as most energy bars, so why not offer them up for any ride?

Available as a kit that just requires one egg and a stick of butter to make, the mix can be tailored to fit your own tastes by mixing in fruit, nuts, chocolate chips or whatever. It’s enough to make one 9″ square pan of “bars” or a standard cookie sheet’s worth of cookies. Ingredients and more details below…


Tasty new treats from Greenbelly, Clif, Purefit, Ally’s Bar & Hammer Nutrition


Greenbelly’s Meal Bar is massive, but it packs a third of your daily calories into a deliciously soft, moist brick of a bar. They’re almost too big for a jersey pocket, crowding out anything else you may have planned on taking with you, but they’ll provide a few pitstops worth of gnoshing to keep you going through longer rides. Heck, there might even be enough to share…


Physiology and Nutrition: Timing, type & quantity of protein consumption for optimal recovery

the-best-high-protein-foods-When it comes to protein type, timing and quantity, we see conflicting information regarding intake everywhere.

Recovery? Protein!

Weight loss? Protein!

Reduce blood sugar swings? Protein!

Body composition change? Protein! Protein! Protein!

But there’s much more to it than just eat more (or less) protein. In this month’s post, I’d like to focus on the athletic population (a way to state a disclaimer that the general population is different and has different nutritional needs).

Flipping through various peer review publications, several themes have come to the forefront: Daily protein intake vs training protein intake; Timing and distribution of protein for strength vs endurance athletes; and protein intake prior to sleep (to maximize recovery from a muscle and immunity standpoint). The actual accrual of skeletal muscle protein requires a sustained positive muscle protein balance (eg. rates of muscle synthesis exceed muscle breakdown). It is well known that a bout of exercise, followed by the ingestion of protein helps stimulate muscle synthesis and maintain a positive nitrogen balance; but the “gray” area is how much protein is necessary? Moreover, what are the critical windows for anabolic stimulus; post exercise or spread across the day via meals?

The long standing hypothesis behind protein intake post exercise is that ~20g provides a maximal anabolic stimulus in the early recovery process (~5 hours post exercise). This theory originated in the resistance training literature, and has been generalized to the endurance athlete. Upon examining the endurance literature, there are several other factors which come into play, including: if the athlete is male or female, if the athlete is energy deficit, the composition of the overall diet (high or low protein), and the composition of the protein ingested.


Wholedration Goes (Coco)Nuts w/ New Organic, Totally Natural, Non-GMO Sports Drinks

Wholedration organic all natural non-GMO sports drink with coconut sugar

If you’re already shopping the perimeter and the farmer’s market and eschewing packaged foods and artificial crap, then it’s time to look at what you’re drinking on the bike.

Wholedration did, and the result is the first sports drink we’ve seen that’s certified organic and non-GMO, and it’s using real food sources for the carbs and electrolytes rather than lab-made chemicals or cheap sugars.

Meant as a hydration sports drinks rather than an energy supplying, carb dense drink, it’s kept at just 7-9g of carbohydrate per serving. That’s inline with modern thinking about osmality and absorption, so it’s the source is what really sets the drink apart: Coconut palm sugar. That, along with dried coconut water and sea salt, also provides the electrolytes sodium, potassium, chloride, magnesium and calcium in ratios that approximate what you’re sweating out.

Since different folks, activities and temperatures yield different sweat rates, there’s two versions to fit the situation…


Support Asheville Greenway Projects w/ Industry Nine I9PA Dry Hopped Brew! Party Tonight!


Made by the good folks at Asheville Brewing Co., the new I9PA is a 9x dry hopped pale ale that’ll be making its debut tonight at the brewery’s tap room from 6 to 9pm.

On top of the frosty beverages, they’ll be raffling off a set of I9 wheels and a Cane Creek DB shock. Those’ll sit alongside a silent auction with plenty of other amazing products from a huge assortment of local brands, shops and providers like Suspension Experts. To top it all off, they fabricated these sweet tap pulls from their hubs!

Check the flyer and PR below for full details…