Bike to Fitness

Health, Endurnace and Performance

Monthly Archives: January 2008

Time for a Break?

Same rides, approximately 1 year apart, but slower now?  Better take a break.

% Total Minutes in Zone
Date Miles Minutes MPH 1 2 3 4 5
01/26/08 52.23 229 16.2 0% 14% 38% 44% 3%
03/10/07 53.94 230 16.8 2% 13% 45% 35% 5%

Getting the Last Laugh

Bryan Hummel from Prince, Waynesboro, PA wrote to Bicycling:

I’m a junior in high school. I’m a cyclist.  When the guys see me jump on my bike, all geared up, spandex and everything, they laugh.  That doesn’t stop me.  I announced that I was creating a school cycling club.  Again, everyone laughed.  That was, of course, until they found out the most attractive woman in the school is a cyclist.  Now all the guys are asking me if they can borrow my bike and join.

Rain Continues in Southland

It has been raining since Monday, confining my cycling to indoor spinning.  Rain is expected to continue through the weekend.

Snow clogged the south- and northbound lanes of Interstate 5 in the Grapevine area.  The freeway was shut down, turning commuters around and forcing others and truckers to find shelters nearby.

Weekend Rides with BCI

had two good training rides this weekend, totaling more than 100 miles and 6,500′ elevation gain.

吃錯了,當然會生病!– 用油炒菜新觀念

陳俊旭醫師的健康飲食寶典
作者:陳俊旭
博客來網路書店 金石堂、誠品等全台各大書店

台灣在民國八十五年時曾經做過一個調查,發現零售市場賣掉的食用油品中,有 60%是沙拉油、12%是葵花油、 13% 是老一輩婆婆媽媽們習慣用的豬油。十年後的今天,沙拉油、葵花油和橄欖油,是現今台灣家庭中最常用的烹飪油,橄欖油尤其炒得很熱,使用率大幅提升。但豬油卻越來越少用了。

小玉與婆婆之間的戰爭,沒有絕對的對與錯,端看小玉所用的植物油是哪一種,炒菜的溫度在幾度,但如果用錯植物油炒菜,還不如用婆婆的豬油。

什麼是油的「冒煙點」?

台灣人最常見的烹煮方式還是煎、煮、炒、炸為主,青菜大多是用大火快炒,而且多數是使用玉米油、葵花油之類來炒菜,甚至炸排骨也是用這類植物油,這真是個嚴重的錯誤。為什麼呢?因為每一種油耐受的溫度不一樣,葵花油在攝氏 107度就開始冒煙變質了,如果拿來炒菜甚至炸排骨,會產生許多毒素。因此,在選用油品之前,必須先瞭解什麼是「冒煙點」。

每一種油的冒煙點 (Smoke point, 介於熔點與沸點之間)都不盡相同,任何油類只要達到冒煙點以上,就會開始變質,甚至起火燃燒。所以我鼓勵大家不管炒什麼都加一點水來炒,因為水分會將溫度拉低到一百度左右。我把這種加點水來炒的炒法稱之為「水炒」。

大多數油類的冒煙點都在一百度以上,所以炒菜時只要能把溫度控制在一百度,油就不會變質,吃了也不會有害。很多液態植物油,例如菜籽油和葵花油,冒煙點都在107度,通常大火一炒,一下子就會超過冒煙點,開始變質,吃下這種油,對身體反而有害,但若是拿來涼拌東西就很好。

油的商品名稱非常混淆,例如台灣與大陸很多食用油是菜籽油,或是菜籽、玉米與大豆的混合油,但廠商並不標示清楚,而常用「沙拉油」這個名稱代替。其實,沙拉油  (Salad Oil) 是一種通稱,凡是可以拿來涼拌沙拉的油就可叫做沙拉油。 所以在還弄不清楚油種之前,最好先不要拿來炒菜。

橄欖油、花生油、芝麻油的冒煙點約160度,可以炒菜,但還是加一點水比較好。

椰子油的冒煙點更高,在232度,拿來炒菜最適合,但在台灣,我還沒有找到比較好的椰子油。

所以,買哪一種油炒菜是一門學問,以下我特別整理了一份各種未精製油脂的冒煙點,提供給大家購買與烹飪時參考。

附表: 各種油脂的冒煙點

未精製的各種油脂 冒煙點 適合的烹飪法
葵花油  Sunflower oil 107 ℃ ( 225 ℉  ) 涼拌、水炒
紅花油  Safflower oil 107 ℃ ( 225 ℉  ) 涼拌、水炒
亞麻仁油  Flax seed oil 107 ℃ ( 225 ℉  ) 涼拌、水炒
菜籽油  Canola oil 107 ℃ ( 225 ℉  ) 涼拌、水炒
大豆油  Soybean oil 160 ℃ ( 320 ℉  ) 涼拌、水炒、中火炒
玉米油  Corn oil 160 ℃ ( 320 ℉  ) 涼拌、水炒、中火炒
冷壓橄欖油  Olive oil 160 ℃ ( 320 ℉  ) 涼拌、水炒、中火炒
花生油  Peanut oil 160 ℃ ( 320 ℉  ) 涼拌、水炒、中火炒
胡桃油  Walnut oil 160 ℃ ( 320 ℉  ) 涼拌、水炒、中火炒
芝麻油  Sesame oil 177 ℃ ( 350 ℉  ) 涼拌、水炒、中火炒
奶油  Butter 177 ℃ ( 350 ℉  ) 水炒、中火炒
酥油  Vegetable shortening 182 ℃ ( 360 ℉  ) 反式脂肪酸,不建議食用
豬油  Lard 182 ℃ ( 360 ℉  ) 水炒、中火炒
馬卡達姆油  Macadamia oil 199 ℃ ( 390 ℉  ) 涼拌、水炒、中火炒
棉花籽油  Cottonseed oil 216 ℃ ( 420 ℉  ) 殺精蟲,不建議食用
葡萄籽油  Grapeseed oil 216 ℃ ( 420 ℉  ) 涼拌、水炒、中火炒、煎炸
杏仁油  Almond oil 216 ℃ ( 420 ℉  ) 涼拌、水炒、中火炒、煎炸
榛子油  Hazelnut oil 221 ℃ ( 430 ℉  ) 涼拌、水炒、中火炒、煎炸
椰子油  Coconut oil 232 ℃ ( 450 ℉  ) 水炒、中火炒、煎炸
橄欖油渣  Pomace 238 ℃ ( 460 ℉  ) 水炒、中火炒、煎炸
茶油  Tea oil 252 ℃ ( 485 ℉  ) 涼拌、水炒、中火炒、煎炸
米糠油  Rice bran oil 254 ℃ ( 490 ℉  ) 由於管路污染,不建議食用
酪梨油  Avocado oil 271 ℃ ( 520 ℉  ) 水炒、中火、炒煎

註:涼拌  (< 49 ℃  / 120 ℉ ) ,水炒(100 ℃  / 212 ℉,中火炒  (163 ℃  /  325 ℉) ,煎炸  (190 ℃  / 375 ℉ )

油脂的四種烹飪方式

國外把油脂的烹飪方式分為︰Cold Preparation (Condiments & Salad Dressings),Low Heat (Sauces, & Baking),Medium Heat (Sauteing),High Heat (Browning & Frying),我們可以把它們對應在涼拌、水炒、中火炒與煎炸四種烹煮方式。

適合涼拌 (49 ℃以下) 的油︰除了常溫下是固體的奶油、豬油、椰子油、酪梨油之外,幾乎任何食用油都適合。

只適合水炒 (100 ℃  / 212 ℉) 、不可用中火炒的油︰包括葵花油、紅花油、菜籽油。亞麻仁油雖然也算,但因為營養價值太好了,建議生吃才不容易破壞它。

只適合中火炒 (163 ℃  / 325 ℉ ) 、不適合煎炸的油︰包括大豆油、玉米油、冷壓初榨 橄欖油、花生油、胡桃油、芝麻油、奶油、豬油、馬卡達姆油。

酥油是糕餅業者最常使用的油,因為是人造的反式脂肪酸,問題極為嚴重,我堅決反對使用。

另外,棉花仔油通常拿來做餅乾,由於對身體有毒性,會殺精蟲,我也不建議食用。

可以大火炒或煎炸 (190 ℃  / 375 ℉ ) 的油類︰包括杏仁油、榛子油、椰子油、茶油、 酪梨油。

椰子油和棕櫚油的耐熱點都在兩百多度以上,煎、炸都沒問題,但我發現國內這兩種油都是用酸價高的原油再精製而成,不符合我的「好油」標準。如果讀者可以找到未精製而香味濃厚的椰子油,我會建議把它當作煎炸油的首選。

買對的油、用對的方式烹飪:

油的學問真的很大。除了選對油品之外,是否經過精製,也是決定好油與否的標準。

台灣的油品有許多障眼法,例如只加了一點橄欖油,就號稱是橄欖 X 酚油,其實是菜籽油。而大部分廠商為了迎合台灣人喜歡大火炒菜的習慣,都把優良的進口橄欖油或其他食用油在台精製。這麼做其實非常可惜,因為精製過的油,就不能算是我們說的「好油」了。

台灣人買到的植物油一般都是精製過的。拿精��
�油炒菜,又多了一道氧化的過程,等於錯上加錯,對身體更加不好。最正確的做法、能確保身體健康的烹調方式是,買未精製的橄欖油、麻油,來做中溫烹煮之用,若要炒菜,如果買不到好的椰子油或棕櫚油的話,寧可選用豬油、奶油或茶油。

因此所謂的好油,就是當你買到也買對了的時候,還要用對的方式去烹調,才能保持它原來好油的成分。所以用沙拉油炒菜實在很冒險,炒菜一定要清楚所用油的冒煙點在幾度,將炒菜時的溫度控制在冒煙點以下,那就是安全的。

現代人慢性病、發炎、過敏、婦科疾病… 毛病一籮筐,一大半原因都是因為油引起的。

Bear Training #1

didn’t go to the first training ride

still have not fully recovered from the mild upper respiratory infection and the soreness of my lower back

plus the morning weather was windy; 10-15 mph or stronger wind

went to the spin class instead

Dir Miles   Dist
L 0.0 IRVINE CENTER DR 3.3
L

3.3

BARRANCA

2.7

L

6.0

BAKE

4.3

L

10.3

PORTOLA

0.5

R

10.8

ALTON / PALOMA

1.2

L

12.0

PORTOLA / SANTA MARGARITA

3.0

L

15.0

LOS ALISOS / MELINDA

4.6

L

19.6

OLYMPIAD / FELIPE

3.7

R

23.3

OSO PKWY

0.9

R

24.2

(just before Marguerite)
FOOD / REST STOP
STARBUCK’S
NEAR OSO & MARGUERITE
MISSION VIEJO

0.0

R

24.2

OSO PKWY

2.8

R

27.0

MOULTON PKWY

0.2

R

27.2

LA PAZ

1.6

L

28.8

PASEO de VALENCIA

2.9

L

31.7

AVE de la CARLOTA

0.6

L

32.3

RIDGE ROUTE

1.5

R

33.8

SANTA VITTORIO

0.7

R

34.5

LAKE FOREST

0.6

L

35.1

MOULTON / IRVINE CENTER DR

5.7

R

40.8

DEERWOOD

0.1

High-intensity Training: The Latest Evidence

By Dr. Stephen Cheung, Ph.D.
PezCycling News

In both 2005 and 2006, intriguing studies emerged that high intensity interval training can be equally effective as traditional endurance-based training in improving aerobic capacity. With the time for training getting short, let’s take a look at the latest studies and evidence.

Base Camp

The concept of base training is absolutely engrained within the sport of cycling. From the early eras of cycling through to today, base training for the pros involves thousands of kilometers of "long, steady distance" ridden at low to moderate intensity. Indeed, one school of thought holds that you should absolutely avoid any effort beyond a low-intensity at the risk of jeopardizing weeks if not months of training.

The physiological and sport-science theory behind this dominance of low/moderate endurance efforts during base training is sound when viewed from the surface. The training concept of specificity implies that the best way to train for cycling is to ride your bike, and that constant repetition of the cycling motion is what will enable optimal neuromuscular, cardiovascular, and metabolic adaptations of the critical cycling muscles and the body as a whole.

The metabolic pathways of the body would also suggest a strong justification for prolonged endurance base training. While linked, the anaerobic and aerobic pathways have a lot of fundamental differences. The anaerobic (glycolytic) pathway relies on carbohydrates only and does not require oxygen, taking place in the main cell body.

In contrast, the aerobic pathway, while a continuation of the glycolytic pathway, takes place within the specialized mitochondria within cells, requires oxygen and can utilize fats and proteins also. Again within the concept of specificity, it is somewhat hard to imagine how stressing high-intensity efforts may translate to optimal development of the aerobic metabolic pathways.

The Best of Both Worlds?

Yet scientists are finding that previous consensus may not really hold, and that the body is a lot more adaptable to training than previous assumed. In studies coming from Martin Gibala’s lab at McMaster University in Canada, Burgomaster et al. (2005) demonstrated that six sessions over 14 days—each consisting of four to seven supramaximal intensity (Wingate) sprints of 30 seconds—was successful in improving the VO2 peak of relatively untrained subjects and also time to exhaustion at a constant level of 80 percent max power output.

This initial study was followed up by Gibala et al. (2006), which directly compared this high-intensity training regimen (2.5 hours total training time) to a more traditional endurance-based (10.5 hours of 60 to 65 percent VO2 peak) training. It’s important to keep in mind that the difference in total work performed was huge: 630 versus 6500 kJ!

This second study demonstrated that the two training programs provided similar performance improvements. Not only that, in both of these studies the concentrations of key enzymes in the aerobic metabolic pathway increased with high-intensity training and at similar rates as with endurance training.

The same similar improvement was also found in the level of muscle glycogen, another key determinant of aerobic endurance. These cellular and biochemical changes show that the aerobic performance changes are not simply flukes or artifacts of testing.

On the Road

The work from McMaster has important implications for cyclists. Especially with the decreased daylight and extreme cold in Northern Hemisphere regions during the off-season, it can be very difficult putting in the long bike time required for traditional aerobic base training. The prospect of prolonged, steady efforts on the trainer is also anathema to many.

Therefore, the judicious use of high-intensity workouts during the offseason will most likely not damage or ruin your fitness. Indeed, it may help to not only maintain but to increase your aerobic capacity in the process. See my article summarizing many studies on the benefits of high-intensity efforts during the offseason.

The key, as always, is moderation. I am certainly not advocating that your only training consists of high-intensity efforts. First off, the Wingate sprints are extremely tough and demanding, with a high risk of losing one’s cookies when done in the lab—especially back-to-back ones.

The second is that we have a lot more research to do to truly understand the nature of adaptations to training. Scientifically, we also need more work in translating and adapting the actual lab-based training protocols into real-life training with athletes.

However, I feel that it is clear that aerobic adaptations can be achieved in more than one way, and that high intensity efforts can be incorporated even into training phases primarily emphasizing aerobic adaptations.

The Bigger Picture

Lots of work is required to further understand the crossover between high-intensity efforts and aerobic adaptations. I’ve noted it before, but the implications for these studies are potentially revolutionary for both sport science, physical activity recommendations and also rehab medicine.

This was highlighted by a major symposium organized by Gibala at the annual conference of the Canadian Society for Exercise Physiology this past November. One of the previous hesitations about the practicality of such a training program is the clinical risk of such training for relatively sedentary populations.

However, Darren Warburton in Vancouver has been spearheading the use of modified versions of high-intensity training programs for cardiac rehab patients with success. Similar applications may be found for many rehab medicine situations, from post-spinal cord injury recovery to cancer rehab.

Join the Volume vs. Intensity Debate at Active Expert Gale Bernhardt’s blog.

References

  • Burgomaster KA, Huges SC, Heigenhauser GJ, Bradwell SN, Gibala MJ. Six sessions of sprint interval training increases muscle oxidative potential and cycle endurance capacity in humans, J Appl Physiol 98:1985-90, 2005.
  • Gibala MJ, Little JP, van Essen M, Wilkin GP, Burgomaster KA, Safdar A, Raha S, Tarnopolsky MA. Short-term sprint interval versus traditional endurance training: similar initial adaptations in human skeletal muscle and exercise performance. J Physiol 575:901-911, 2006.

Stephen Cheung is an Associate Professor of Kinesiology and a Canada Research Chair in Environmental Ergonomics at Brock University, with a research specialization in the effects of thermal stress on human physiology and performance. He can be reached for comments at thermal.doc@gmail.com.

PezCycling News: We tap into what’s cool in elite level pro cycling and make the news fun again—every day. Check out our off-beat rider interviews, top level tech reviews, weekly training & fitness articles, cool stories on top rides, race news and reports the way we like ’em, the lovely Daily Distractions and cool stories you can’t find anywhere else. Get Pez’d today.

Related Articles:

    •Aerobic
Gains: Sprint vs. Endurance Training

    •High-intensity Intervals: Hurts so Good

    •Miracle Intervals on the Indoor Trainer

The Best Gym Workout Ever

Here’s how to burn fat without being bored to tears.
By Selene Yeager

"After a week or two in the gym, most riders start to lose their enthusiasm for off-season training," says Tim Pelot, cycling coach and sports performance director of Velocity Sports Performance, in Minneapolis. "That’s why I keep workouts short, intense and interesting." Quick circuit training boosts your heart rate and burns more calories than traditional strength training. This session will help you build strength, maintain cardiovascular fitness and, most important, keep a little snap in your legs.

Do the following Monday, Wednesday and Friday, taking off or doing an easy, active recovery Tuesday and Thursday. On Saturday and Sunday, spin your legs for about an hour on the trainer or outside.

Part 1: Strength Training

Do these exercises at the quickest pace you can while maintaining good form. "You have to train fast to be fast," says Pelot. First, do a warm-up of your choice for five minutes. Then start the circuit. Do 10 to 15 repetitions of each exercise, then immediately move to the next one. Repeat the circuit three times.

Push-Up With legs extended, feet hip-width apart, hands directly beneath shoulders, arms extended and back straight, bend elbows and lower chest until upper arms are parallel to the floor. Press back to start.

Squat Stand with feet shoulder-width apart, hands on hips. Bend hips and knees, and sit back as though lowering yourself into a chair. Raise arms straight out in front of you for balance. Stop when your thighs are parallel to the floor. Press back to start.

Body Pull Place a bar on a squat rack at about hip height. Grasp the bar with both hands shoulder-width apart and walk your body under the bar until you’re in a reverse push-up position–hanging from the bar, shoulders directly beneath hands with arms and legs extended. Squeeze your shoulder blades together and pull your chest to the bar, keeping back straight. Lower to starting position.

Lunge Stand with feet hip-width apart, hands on hips. Take a giant step forward with one leg, bending both knees and lowering hips toward the floor until front thigh is parallel to the floor. Press back to start. Immediately repeat with other leg.

Step-Up Stand in front of a just-below-knee-height step, hands on hips or at your sides. Step up with your right foot, then bring your left foot up onto the step next to the right foot. Return to start, stepping down with the right foot first. Immediately repeat, this time leading with the left foot.

Part 2: Cardiovascular Training

Head to the cardiovascular machines for a fast-paced 45-minute interval session. The intensity of this workout is based on a 1 to 10 exertion scale with 1 being breathing normally and 10 being a full-on effort. "Alternate between intense efforts and recovery efforts in a ratio of two minutes on, two minutes off," says Pelot. As soon as you’re done with one machine, immediately move to the next.

Treadmill Walk at a brisk pace (effort 3 or 4) for two minutes. Increase the incline 2 to 3 percent and pick up the pace to run at an effort of 9 for two minutes. Repeat two more walk/run cycles. Cool down two minutes. Benefit: Builds bone density.

Stairclimber Step at an easy to moderate pace (effort 3 or 4), getting comfortable on the machine for two minutes. Set the resistance high enough so you feel like you’re working, but not so hard that you can’t keep your steps quick and fluid. Pick up your pace and increase your effort to 9 for two minutes. Keep your back straight and stand upright–leaning on the machine makes the effort easier. Repeat two more easy/hard step cycles. Cool down for two minutes. Benefit: Strengthens connective tissue, which helps minimize joint pain and protect you from injury.

Spinning Spin at an easy to moderate pace (effort 3 or 4) for two minutes. Crank up your effort to 9 for two minutes. Repeat two more spin/sprint cycles. Cool down for two minutes, wipe your sweat, stretch and you’re done. Benefit: Reminds muscles what you’re working for–cycling!