Tuesday, April 30, 2013

Muscle Cramps

Athletes in general are prone to suffer rrom muscle cramps. There are a number of reasons for this, sports nutritionists point out mineral and electrolyte depletion as the most frequent cause of cramps.
As a cyclist, the most agonizing way to bail out from a ride is suffering from muscle cramps.
What are the ways to prevent this from happening?
Before a Ride
1. Do pre ride stretches. This warms up your muscles and help blood flow.
2. Bring proper amounts of water/hydration. One guide in determining the correct amount of water is 200ml per 15mins ride out. Adjust water amount according to body weight.
3. Load up on bananas. One serving of a medium sized banana can provide around 9 percent of your daily potassium need
4. Eat a balanced meal that is not to heavy to digest.
5. Get enough rest the day before your ride. If you are not in a good condition on the day of your ride, you may end up suffering more than cramps
During Ride
1. Drink water every 15 minutes.
2. Munch on peanuts, and salty snacks while riding. This will replenish lost salts.
3. Rest 5 minutes every 30 minute ride. Resting will give your tired muscles a break.
4. If in the event a cramp occurs, stop in a safe place and have a companion stretch your affected leg.

I hope these tips help you prevent cramps from ruining your great bicycle trip.

Have a cramp-free ride!

For futher information, read this from Mayo Clinic

posted from Bloggeroid

Monday, April 29, 2013

Emerson Network Power Cyclists' First Ride Out

April 28, 2013, the first ever ride out of ENPower Cyclists came through. Although there were only two of us, for now, we believe the ragtag group will grow and achieve critical mass. We don't have a formal name yet, we just thought of ENPower Cyclists as an interim name in reference to the company that we work for.
We met at Kapitolyo Pasig at around 5:15am. Rode off to Timberland at around 5:40am.

JB and the Twentyniner Venzo
Near Timberland Gate

Near the Green Zone
Wall 2

When we are about to enter the Green Zone, we met two cyclists Leonard and Joseph who wanted to tag along with us. This is what is so wonderful with mountain biking, you get to meet other people and multiply your friends.
You'll never get tired seeing views like this

After Green Zone, basic trail, it is time to eat as Pestanos and fill up
New to the Zone - Joseph and Leonard
After doing a mini-tune up of their bikes and teaching some repair tips, sharing stories, we split up. JB and I headed to Cogeo to do the loop. Joseph and Leonard went back to the basic trail.

Off to Cogeo
JB climbs fast, either I am too old, too tired or simply he is too strong for me to catch up.

The pain and exhaustion is nothing if..
The reward: This view
Iisang bangka tayo

Playing in the Rock Garden

Part I:
Activity type: cycling
Description: -
Total distance: 67.64 km (42.0 mi)
Total time: 5:16:14
Moving time: 4:27:21
Average speed: 12.83 km/h (8.0 mi/h)
Average moving speed: 15.18 km/h (9.4 mi/h)
Max speed: 34.87 km/h (21.7 mi/h)
Average pace: 4.68 min/km (7.5 min/mi)
Average moving pace: 3.95 min/km (6.4 min/mi)
Fastest pace: 1.72 min/km (2.8 min/mi)
Max elevation: 455 m (1493 ft)
Min elevation: -11 m (-36 ft)
Elevation gain: 2703 m (8867 ft)
Max grade: 45 %
Min grade: -38 %
Recorded: 4/28/2013 3:46am

View 4/28/2013 3:46am in a larger map

Part II
Activity type: cycling
Description: -
Total distance: 29.27 km (18.2 mi)
Total time: 2:11:42
Moving time: 1:38:11
Average speed: 13.33 km/h (8.3 mi/h)
Average moving speed: 17.89 km/h (11.1 mi/h)
Max speed: 43.84 km/h (27.2 mi/h)
Average pace: 4.50 min/km (7.2 min/mi)
Average moving pace: 3.35 min/km (5.4 min/mi)
Fastest pace: 1.37 min/km (2.2 min/mi)
Max elevation: 489 m (1604 ft)
Min elevation: -27 m (-90 ft)
Elevation gain: 810 m (2659 ft)
Max grade: 27 %
Min grade: -30 %
Recorded: 4/28/2013 10:23am

View 4/28/2013 10:23am in a larger map

Sunday, April 21, 2013

Earth Day Bike Commute

Tomorrow, April 22, is Earth Day. Every year, environmentalists worldwide gather together to celebrate this special day by holding programs aimed to promote environmental protection.
Various activities were held here in the Philippines to help promote sustainable living. Firefly Brigade, the leading bicycle advocacy group, and Tiklop Society of the Philippines, the folding bike group, each had cycling centered activities.
I had my Pre Earth Day bike ride myself, going to Nuvali and try to cool down the earth-friendly way.

Nuvali Lake

Nuvali Lake

posted from Bloggeroid

Bike Stats:
Name: 4/21/2013 9:53am
Activity type: cycling
Description: -
Total distance: 3.11 km (1.9 mi)
Total time: 21:12
Moving time: 19:29
Average speed: 8.80 km/h (5.5 mi/h)
Average moving speed: 9.58 km/h (6.0 mi/h)
Max speed: 35.10 km/h (21.8 mi/h)
Average pace: 6.82 min/km (11.0 min/mi)
Average moving pace: 6.26 min/km (10.1 min/mi)
Fastest pace: 1.71 min/km (2.8 min/mi)
Max elevation: 50 m (164 ft)
Min elevation: -9 m (-31 ft)
Elevation gain: 103 m (336 ft)
Max grade: 11 %
Min grade: -12 %
Recorded: 4/21/2013 9:53am

Tuesday, April 16, 2013

How to Save on Gas and Other Vehicle Expenses

Prices of fuel fluctuates recently. In 2009, the price of a liter of premium gasoline is 39 pesos. Today, it hovers around 52 pesos per liter.

For the ordinary citizen like me who operate a car, the high price of fuel can easily hurt your budget. If your vehicle averages 10kms per liter in terms of fuel consumption and you live 30kms from where you work, your car could consume 156 pesos of fuel one way. Add the cost of parking and toll fees, the operating expense can shoot up to 750 pesos per day. If you add also the amortized maintenance and taxes of owning a vehicle, the figure will go up to about 1500 pesos.

How could we minimize the operating expense of owning a car? Here are some tips:

1. Properly maintain the engine of your car. - a well maintained engine will save fuel. Make sure you clean airfilters, change oil regularly and replace sparkplugs. Any faulty engine component can rob your car of horsepower and cause higher fuel consumption.

2. Inflate tires to recommended pressure - a properly inflated tire minimizes rolling resistance, makes your car roll further and faster.

3. Make sure your transmission and clutch mechanism are in order. - slipping clutch makes your engine work harder than normal.

4. Plan your trips well. - have your trips well planned so as to avoid wasting fuel.

5. Lighten up your load - remove clutter from your trunk. Every additional kilogram of excess weight will lower your car's efficiency.

6. Use your car sparingly - this is probably by far, the best advice to follow if you want to save up on fuel. Start of by taking your car only for 4 days. Take off one day the next week, until you build up a routine and realize you dont need a car after all.

7. Sell your large car and buy a smaller car. - you dont need 2 tons of steel to haul your 150kg body. Use a smaller car and help save money and the environment as well.

8. Use public transportation - public transports help minimize pollution by decreasing CO2 emissions PER PERSON. It's more efficient moving a number of people around than singly.

9. Quit cold turkey - our love affair with the car borders on obsession. We dress it up, spend tons of cash pimping it up. A shiny car still emits tons of CO2 and other greenhouse gases which help kill thousands and make millions ill with asthma and other respiratory disease. Until a new power source is developed for the car, I will sparingly use it.

10. Use bicycles - ride a bicycle, the simple two wheeled machine is a boon to the environment, it emits zero pollutants, and goes everywhere a car cannot go. Even if you dress it up, it would not cost you an arm and leg.

Have a nice day!
posted from Bloggeroid

Thursday, April 11, 2013

Onward to Camp Sinai

Last April 7, 2013, I met some friends from PLDT in San Mateo Rizal. Our goal? hit the trail in Maarat and go Camp Sinai in Pintong Bukawe.
San Mateo is 47kms away from Binan so I took off at 4:19am to catch the 6:30am meeting. I arrived at around 6:40am.

Near the Green Zone trail

Well maintained roads leading to Roxas Loop
Beautiful weather
Which trail to take? Ariel asks himself (inside Roxas Loop)
The old San Mateo Landfill, now abandoned, smoke coming from the unextinguished fire.
Rodney, Ariel and Jhon, going to Camp Sinai
Jhon and the tablet
The tablet of Moses reminding me of the Ten Commandments
Jay and The Ten Commandments
Bulacan beyond
This time, I carry my bike
Rodney, me, Ariel, Jhon, Jay
After the ride, at Timberland Clubhouse
Closer view
Taking risk

View 4/7/2013 6:45am in a larger map

Bike Stats
Updated 3 days ago
Created by Google My Tracks on Android.
Name: 4/7/2013 6:45am
Activity type: cycling
Description: -
Total distance: 36.85 km (22.9 mi)
Total time: 5:22:21
Moving time: 3:18:42
Average speed: 6.86 km/h (4.3 mi/h)
Average moving speed: 11.13 km/h (6.9 mi/h)
Max speed: 47.86 km/h (29.7 mi/h)
Average pace: 8.75 min/km (14.1 min/mi)
Average moving pace: 5.39 min/km (8.7 min/mi)
Fastest pace: 1.25 min/km (2.0 min/mi)
Max elevation: 504 m (1653 ft)
Min elevation: 53 m (173 ft)
Elevation gain: 1486 m (4875 ft)
Max grade: 16 %
Min grade: -20 %
Recorded: 4/7/2013 6:45am

Monday, April 8, 2013

Tiklop Initiation Ride

In the cycling community, there is a group of cyclists raving about folding bikes. I got in the bandwagon to try it out myself. I got hooked. Yesterday, I tried multimode commute. I stuffed it inside a bus compartment, then rode in the MRT. Then rode 46 kms, stopping by Baclaran before heading home.
The folding bike is an amazing machine. It transforms from a person carrier to "luggage" in around 30 seconds.

What are my thoughts on this bicycle type?

  • It's portable, you can stow it inside the trunk of your car, or a bus compartment.
  • It's allowed in the MRT folded. Railway transits allow the folding bike inside their trains.
  • Very simple and fast to fold and unfold. It takes approximately 30 seconds to change the bike from one mode to the other.
  • Relatively fast for its size. Despite the 20" tires, the gear ratio is so designed that the bike is fast.
  • Fun fun fun! Riding this bike is just pure joy. 
You don't have to take my word for it, you just have to try it our for yourself. Happy Bike Commuting.
Peerless Firebird
At Bonifacio Global City
Resorts World

Create Maps or search from 80 million at MapMyRide

posted from Bloggeroid

Wednesday, April 3, 2013

Essentials of Bicycle Commuting

Cycling is a lifestyle that I embraced since 1998. At first, I cycle for recreation and fitness. Lately, the bicycle has become my main mode of transportation, taking me to wherever I need to go.
Last wednesday, March 27, 2013, I tried for the first time to commute to work using my bicycle. The whole bike commute experience went great. I used the opportunity to think of various things relating to work and personal growth.
People should give cycling to work a try. If you live less than 20kms from where you work, you could cycle to work everyday if weather permits.

There are a number of benefits you could get from cycling to work:
1. Cardio exercise for free - instead of hitting the gym's stationary bicycle, it's better to go to work by bike and get a free cardio workout.
2. Save up on fuel, toll and parking fees - by not using your car, you save on fuel and toll fees. Parking fee is also reduced as bikes have generally lower parking rates. You could also strike up a deal with your building administrator regarding parking, you may get it for free.
3. Help reduce environmental impact - bicycles are zero emission transport modes, using them help reduce greenhouse pollution.

To make your bike commute a pleasant experience, here are some tips:
1. Prepare and plan your route beforehand - go to google maps and plan out the bike route to take. Take the safest route with minimal cars. Avoid major thoroughfares.
2. Know your average speed - so you can estimate the commute time. It would be best to allot at least an extra 15 minutes.
3. Prepare your bicycle and tools - check your drivetrain, tires, bike lights, spare tube, pump and tools.
4. Have your work clothes packed neatly in your bag - depending on your work dress code, some offices ban shorts and gym shirts. It could help also if you have a locker to store your clothes for use later.
5. Hydrate - bring water enough for your trip. General rule is 250ml of water every 20 to 30 minutes ride time pf moderate pace. More if you ride aggressively.

Prepare extra tube, bike lock, tire lever, and minitool to bring for you bike commute

Ensure your bike lights have fresh batteries inserted

Pumps are essential in every trip

Have a happy and safe bike commute trip!

posted from Bloggeroid

Tuesday, April 2, 2013

My Other Woman

I have a confession to make. I am in love with another woman. Eversince I laid my eyes on her, I was hooked. In fact, I was in and out of this affair since 1998. And even though my wife doesn't approve of the relationship entirely, she tolerates it. My wife even lets me buy things for my other woman.
My other one is not the "Bilmoko" type. She does not talk at all. I buy items to make her beautiful. I love her second only to my family.
Whoa, don't get me wrong, before you hate me, I am talking about my bicycle. Let me tell you my story:
I got hooked in cycling when I was a scrawny 10 year old kid. My favorite past time during summer is cycling. I would borrow my grandpa's single speeder bike and hie off with my friends in the fields. I would imagine myself as small as a fly hovering whenever I ride. In the fantasy world that I was in, I could travel faster than an ant could. And that made me feel good. When I was 13, I asked for my own bike, but we could not afford one. Having 3 other siblings going to school made us strapped for cash. I was drooling with envy when my other friends have their own BMX bikes and I always ended up loaning a beater bike. Imagine my surprise when my father said to me "son, let's go to the bike shop, I got 500 pesos to spend on your bike". I was elated, we went to the local bike shop called Estorio's. But the budget constraints did not give me the best bike. Even though parts are off-color and mismatched, I felt like a king. I had my own BMX bike. I was so proud that day, thanking my father for the gift.
"Thanks for the bike dad!" I said, "where did you get the money?"
"Oh you wouldnt want to know" he said.
I learned later from my mother that my father was laid off from work and that he gave part of his severance pay. That was in 1983, and it couldnt have come at the worst time.
My BMX bike became my best companion. I would go everywhere with it. Rain or shine, mud or dirt. Year after year. Constant usage took its toll on my BMX. I could not buy any spare parts to replace whatever breaks. Four years after, my bike simply gave ghost and refused to run. The cranks froze, the chain broke. It seemed the end of the line. Going to college made me forget about building a bicycle again. I had other priorities. Finishing school and getting a job took front seat. But cycling is still my first love, and I just couldn't forget.
Years passed, I graduated college, took a job and lived my life.
Then in 1998, I was living in Laguna when I got hold of an issue of a bike magazine. The idea of buying a bicycle hit me.
I went to Joven's a local bike shop in Marikina and bought a 4000 peso steel bicycle.
The love affair returned. I took my bicycle to work, cycled everyday, been to places around Laguna.
My relationship with cycling had its ups and downs, just like in a real relationship would.
The lowest point in my life happened in February 2, 2002. I was riding my bicycle down the slopes of what was now popularly known as The Wall, when I hit a rock, slid, and fell off my bike. I broke my right wrist, dislocated my right ankle, and suffered numerous bruises. I was riding solo that morning, if it weren't for the other cyclists and hikers, I would not been rescued properly. Later that day, I was brought to the National Orthopedic hospital for treatment. To make matters worse, I lost my job because the manufacturing plant I was working at, closed shop.

I was out of the workforce, with an external fixator attached to my right arm, things are getting dark. Recovery was slow and painful, both physically and psychologically. I wasnt able to stand up for 5 days. If I put my right foot down to stand up, the intense pain would make me collapse to the floor. Use of crutches was out of the question, how could I use one if my right arm is useless. For the first time in my life I hated my bike. I had it stored in my parent's house, never wanting to lay my eyes on it. It took me 10 days to be able to stand up and limp. Two weeks after my accident, I overcame my fear and hiked up to where I had my accident. Those daily walks for the next 4 months of my recovery, made me realize it was not the bicycle's fault, but the rider.

My love affair with my bicycle continued on through out the years. I have been to places and paths where a car simply would stop dead in its tracks. I have taken it to work, rode it in trails, went to Tagaytay numerous times. I have never regretted falling in love with this sport. It has become a symbol in my fight against air pollution. It has become my lifestyle.

posted from Bloggeroid