Bike Faster and Farther - How to Maximize Your Pedal Power

When many of us get on a new bicycle for the first time, we adjust the seat so that our feet are flat on the ground so that we can hold ourselves upright when not moving on the bike.  For those bike enthusiasts that take their biking seriously...  this is the WRONG answer!

Incorrect leg position (or seat height) on bicycle.  Note the severe bend in the leg at the bottom of the down stroke.

Adjusting your bicycle seat so your feet are flat on the ground when sitting is great, but when you are actually pedaling the bike, chances are your legs are at a severely bent angle when your foot reaches the bottom of the pedal stroke.  This means that you are not getting the full power out of your leg muscles when pushing the pedal on the down stroke.


Maximize your cycling horse power by adjusting your seat so that when your foot is on the very bottom of the pedal down stroke, your leg is only slightly bent.  When sitting on the bike, you may be only be able to touch the ground with your toes, or with only one foot, or have to move forward and straddle the cross bar, but when you are actually pedaling the bike, you are almost fully extending your leg which allows you to put more power in each down stroke.  You will be able to ride faster and/or farther than before.

Have a Quick and Easy Power Breakfast Packed with Protein

One of the simplest, easiest to make breakfast meals (or anytime snack) that I have discovered is what I call "Power Porridge" or "Power Oatmeal".  It is packed full of protein to help build and repair those muscles and enough carbs to give you a needed energy boost.

Quick and Easy Power Breakfast Packed with Protein - "Power Porridge"

Ingredients:

• 1/2 cup of quick oats

• 1/2 scoop of protein powder (vanilla flavored is best)

• 1/2 cup of water

• Appx. 1/3 cup of dried cranberries, or any other type of fruit that you would like to use such as blueberries or raisins.

The base ingredient for this meal is some type of quick oats, not the kind of oatmeal that you have to cook.  I use 1/2 cups of quick oats for my power porridge.  While you are boiling your water, of which I use about 1/2 of a cup, you can mix the other ingredients.  If you have a quick heating device such as a Hot Shot, it makes meal preparation time even faster.  Mix the protein powder into the oats thoroughly.  Add the boiling water and the fruit.  Mix thoroughly and allow it to cool and set for a minute so that the oats soak up the water completely.  Be careful not to let sit too long, otherwise you'll end up with a cold clump of solid paste that will not be very appealing to eat.  You'll have to add more water.

Nutritional value (depending on the products you use)

• Protein  27g
• Carbs  28g
• Fat 3g

You can adjust the amount of oatmeal, protein powder, protein powder flavor, and fruit you use according to what your needs or tastes are.  If you are in a fat burning phase and don't want to take in as much carbs and are more concerned about the protein, use 1/3 cup oatmeal and 1/2 the fruit.  This will knock about 9g of carbs from the meal. I like to add at least some fruit, otherwise the mixture tastes pretty bland unless your protein power has really good flavoring.
 

I eat this almost every single day for breakfast as it gets me going and adds some protein to my meal.  It is great for when you are are rushing to get out the door for work.  

Enjoy! 

For more quick and nutritious recipe ideas visit the Index of Meal Ideas

Never Underestimate Yourself...

Coming off of an aching foot, having an earache the past two days due to allergy season, I refused to not get some exercise in after not being able to for a couple of days.

So I said to myself do I walk, or do I run. When I hit the street, I ran. I said to myself do I stick to the usual 3 to 4 miles or do I go light and do 2 1/2? When I hit 5 miles, I said to myself do I stop or do I go for 6 miles? When I hit 7 miles, I said to myself, WTF! So I ran 8. That is how I spent my "happy hour". 

Life is good, think it, live it, love it.