There is often an invaluable cost associated with bringing your bike to a skilled professional.  Learning to fix something at the cost of potentially destroying it, is not advisable.  As bikes become every more sophisticated in technology, so often do the tools and experience needed to complete even the average repairs.

That said, there is always room for the curious minds, mechanically inclined and otherwise frugal lot to apply a bit of elbow grease toward the overall maintenance of their machine.  Through both print and web , the sources are quite deep and simply googling the phrase for which you need assistance will most likely yield the desired outcome.

One of my personal favorites over the years has been Sheldon Brown.  Having since left this world, he has also done more than most in sharing everything from the obscure in bikes to the practical everyday mechanics one might desire. 

However, technology has opened new doors to the written word with video sites such as Youtube.com and Hulu.com.  With that, one excellent source for video based bike repairs is The Bicycle Tutor.  Several of their bike fix videos are free, while some come at a nominal cost.

So as you ponder the simplest brake adjustments or overhauling your bottom bracket, check out bicycletutor.com.  You may save yourself a few shekels and the potential for hours of headaches and much more expensive repairs to your mistakes.

The following is an excellent observation written by Josh Horowitz.  Josh rides on the Elite team for Velo Club La Grange based in Southern California -- my former club.  Enjoy the read, take note and consider changes where necessary.  Thanks Josh for the great observations!

You Look Mah-velous: Cycling Style Etiquette

You could fill a library with all the rules in the unwritten book of cycling etiquette. Perhaps this is one of the reasons that bike racers don’t hit their prime until their mid 30’s. It takes that long to learn all the rules before you can really concentrate on riding strong! With the summer months and group rides aplenty, it’s time to take a scientifically-proven but tongue-in-cheek look at looking good on the bike…
Billy Crystal and his alter ego Fernando Llamas said it best when he mugged, “It is better to look good than to feel good, dah-ling.” The cyclist’s version goes something like, “It is better to look good than to ride good.” We can’t all be world champions or even win the sprint on the local club ride, but at least we can look cool going off the back.

Although I couldn’t possibly sum up every unwritten rule of cycling etiquette in just one article, below are the 13 most important rules to remember. Some will actually improve your riding, others will simply make you look good and the rest are just down right snobbish.

Helmets. Face it, helmets just aren’t cool. Nothing looks more pro than the tour rider cruising down the boulevard wearing nothing but a broken-in cycling cap. However, concussions and drooling out the side of your mouth are really lame, so wear your helmet. But for heaven’s sake, take it off when you walk into the coffee shop! Are you afraid of slipping and hitting your head on the counter? When worn, the helmet should be tilted as far forward on your head as possible and never at an angle. Cockeyed helmets are a sure sign of an amateur.

To look cool, take off the helmet and slip on your cycling cap the moment you arrive at your destination. To look Euro-cool, make sure to always wear your sunglasses on the outside of your helmet straps so the television cameras can see the brand logo on the ear pieces. And please, no neon colored helmets! White is the only acceptable helmet color.

Legs. We’ve all been asked a million times, why do cyclists shave their legs? Our answers range from aerodynamics to massage to wound care. But we all know the real reason. It makes us look smooth (in more way than one)! So whip out the shaving cream and the Bic and mow the lawn.

For the ultimate in cool, roll up the cuffs of your shorts for that extra 1/4 inch of tanning space. To look Euro-cool, always wear a pair of the ultra-cool Pez cycling socks. And please, no gym socks!

The Kit. Your jersey must match your shorts, which must match your arm warmers, which must match your socks. But under no circumstances should a replica pro team kit or a national/world champion kit be worn unless you’ve earned it. The only acceptable team kit is your own club kit. Retro wool kits are sometimes acceptable, but even that is iffy.

To look cool if you don’t belong to a club or a team, wear a stock Castelli or Assos kit but don’t mix and match. To be Euro-cool, wear the kit of an obscure European amateur team, but only if you have a story about how you spent the winter riding with them in Majorca to go along with it. Please, no century jerseys (I’m going to take some heat on that one), nothing with cartoon characters on it and never, under any circumstances, go jersey-less. Especially if you are wearing bibs.

* And a special note for women. As much as the guys on the group ride might like it, a jog-bra is not an acceptable substitute for a jersey. Wear the bra, but please throw a jersey on over it. It’s hot. You’re hot. But shorts and a jog-bra is just not.

iPods. I should say MP3 players, but let’s face it, an iPod is the only cool on-board music system. Of course legally, I have to recommend against wearing headphones out on the road, but since you’re going to do it anyway, here are a few guidelines. Never wear headphones on a group ride. Headphones on a group ride say two things. 1) You people are good enough to ride with, but not good enough to talk to or even listen to and 2) I’m not concerned with my own safety and I’m even less concerned with YOUR safety. There’s no faster way to become disliked by a group of cyclist than by showing up on a group ride with headphones, even if the music is off.

To look cool, remember that the smaller the headphone, the better. No 1985 walkman ear muff headphones please. Ear buds are the only acceptable iPod accessory. To look Euro-cool, make sure you are listening to an obscure independent British punk rocker or electronic group. And please, no Kraftwerk!

Clipping out. Hard to believe, but this one actually deserves its own paragraph. One of the easiest ways to determine the experience level of a cyclist is to see how early they clip out before coming to a stop. A novice rider will clip out as much as a block before a stop sign or red light. A real beginner will clip out a block before a green light, just on the off chance that it might turn red by the time they get to it.

To look cool, let the bike come to a full stop before clipping out. To look Eurocool, never clip out. Track stands are the only acceptable way to wait at a red light. And please, no basket-clips and no mountain bike shoes on the road bike! Wearing sneakers or mountain bike shoes on the road indicates that you intend to spend more time with your feet on the ground than in the pedals. You’re a cyclist, darn it, not a pedestrian!

The Friday Ride Hero. Although getting dropped on the hard Saturday group ride isn’t cool, there are actually more ways to look un-cool on the easy Friday recovery ride. The best way to look un-cool is by pushing the pace over 19 mph or by doing your intervals off the front of the ride. Friday rides are for recovery and socializing. You’re not going to impress anyone by ramping up the pace. Unfortunately, messing up the pace is just as easy to do on the hard group ride and this is where things get really complicated. Sprinting at the wrong moment, setting the wrong pace up a climb or pushing the tempo at the wrong time can draw just as much scorn as pushing the pace on a recovery ride. Get to know the etiquette of a group ride by doing it at least two or three times before even thinking about getting to the front.

To look cool, show up to the Friday ride with a cup of coffee from an independent bohemian coffee shop and sip on it throughout the ride. To look Euro-cool, skip the coffee and blueberry muffin after the ride in favor of an espresso and a croissant. And please, never order any drink that has whip cream spilling out over the top of the cup. You didn’t ride hard enough to burn off 20 grams of fat and 600 calories.

Group Ride Etiquette. Have you ever seen a pro team on a training ride? Side by side, shoulder to shoulder, quietly zipping along. Then, there is the club ride. You actually hear it before you see it. Slowing! Right Side! Stopping! Rolling! Hole! Then you see it. 25 riders spread out over an entire city block, three, sometimes four, wide. Weaving, swarming cars, running stop signs. Keep your group ride cool with the following four rules of thumb. 1) Never ride more than two abreast. 2) Never allow more than six inches distance between your front wheel to the rear wheel of the rider in front of you. 3) Maintain a distance, no more than 12 inches from your shoulder to the shoulder of the rider next to you. 4) It only takes one person to call things out. This should be the person at the front of the pack. Ideally, a little point of the hand is all it takes to indicate obstructions or turns. It shouldn’t take two dozen people yelling at the top of their lungs to make a ride run smoothly.

To look cool, keep the group tight, wheel to wheel and shoulder to shoulder. To look Euro-cool, only ride with other cyclist wearing the exact same kit. If this is not possible, make sure there are no more than three different kits in the pack and that there are at least three riders wearing each kit. And please, never swarm cars at stop lights or steer a large group of riders through a red light. It’s just not cool.

Carbon Wheels. Carbon wheels are for racing! Never under any circumstances should they be brought out on a training ride. Training wheels should be strong and heavy with lots and lots of spokes. Carbon wheels say to the group, I’m not strong enough to do this ride without my $2,000 feather weight wheels. If you have the money to tear up a carbon wheel set on the road, then you’d be better off spending it on a coach who will get you fit enough to keep up with the group ride on regular training wheels.

To be cool, ride with Bontrager flat proof tubes. They’re about four-times as heavy as regular tubes and they just about double your rolling resistance. To be Euro-cool, don’t tell anyone you’re riding with them. It’s enough to know for yourself that you can keep up with those weenies even on a 22-pound bike. And please, no deep dish carbon clinchers. Carbon wheels are race wheels and clinchers are for training. Tubulars are the only way to go on your carbons.

Ornaments and Accessories. This one is simple. No stuffed animals or figurines mounted to your handlebars no matter what it signifies to you. No mirrors on your helmet or your glasses. No reflector strips taped to your bike. No giant flashing lights (LEDs are ok).

To look cool, ride without a saddle bag. Put one small tube, a tiny pump and a tire lever in your middle back pocket. To look Euro-cool, ride without a saddle bag and with nothing in your pockets. This is cool because it means you must have a team car following you with all your supplies. And please, don’t plaster the stickers that came with your shoes or your glasses all over your bike unless your sponsorship contract with those companies specifically dictates that you must.

Cat 4 Marks. Otherwise known as a chain tattoo, this is what we called them back in the day before Category 5 existed. Nothing gives away a rookie faster than a black streak of grease on their calf. The experienced rider can actually get through an entire ride without rubbing up and down on their dirty chain.

To look cool, CLEAN YOUR CHAIN! To look Euro-cool, take your chain off once a week and soak it in degreaser along with the bearings from your bottom bracket and your headset (you old timers know what I’m talking about). And please, it’s one thing to get grease on your leg. It’s another thing to get it on your hands, your jersey, your face!

Shorts. MEN: there are many rules regarding shorts. First of all, they don’t exist. Forget about them. The only acceptable garments to wear are bibs, no exceptions. But please, throw out your bibs when they start to wear out. Enough anatomy is revealed by the skin tight Lycra, we don’t need to see a transparent butt panel. And this may seem obvious, but the jersey goes over the bibs!

To look cool, wear bibs, enough said. To look Euro cool, wear bib knickers or even bib tights. And please, don’t wear underwear under your shorts!

How to Dress for Weather. If the temperature is below 60 degrees Fahrenheit, you must wear knees or better yet, full leg warmers. If you go out of the house in 50 degree weather with bare legs, it doesn’t mean you’re tough, it just means you’re an idiot. In the summer, no matter how hot it gets, you must never wear a sleeveless jersey. Tan lines are the proud mark of a real cyclist. If you must get some additional ventilation, cut a vertical line along the inside seam of your sleeve with a pair of scissors. Not only will this help you stay cool, but it says, “my sponsors give me so many jerseys, I don’t mind wrecking one.”

To look cool, if you need to keep the sweat out of your eyes, wear a cycling cap, not a sweat band or a bandana. To look Euro-cool, just don’t sweat. And please, no arm warmers with a sleeveless jersey!

When to Dress. Believe it or not there are a whole bunch of rules regarding when to get dressed for a race or a ride. In general, the less time you spend in your chamois, the cooler. If you are riding to the start, you should get dressed just before you leave the house. Don’t eat breakfast or walk the dog in the morning in your full kit! The neighbours think you’re goofy enough for cycling as it is! If you are driving to the start and it is less than a 45 minute trip, it is ok to wear your bibs under a pair of regular shorts, but not your jersey or your gloves and especially not your helmet. Also, make sure the suspenders on your bibs are hanging down, (preferably on the outside of your street shorts) and not over your shoulders. If it is longer than a 45 minute drive to the start, you must bring all your cycling gear in a cycling specific duffle bag such as a Specialized or Rudy Project bag. Brown paper bags or shopping bags are never acceptable.

To look cool, wrap a towel around your waist when you change. Changing skirts are practical, but not very cool. To look Euro-cool, make sure it’s a white, thread bare towel taken from the cheap motel room that you and five teammates crammed into at your last stage race. And please, no bare butts in the parking lot. Once again, we see enough through the skin tight Lycra.

Once last time, if you can’t ride good, you might as well look good. And please remember, I don’t write these rules, I only live by them.



About Josh:
Josh Horowitz is a USCF Certified coach and an active Category 1 racer. For more information about his coaching services and any coaching questions you may have, check out his website at LiquidFitness.com. To find out more about the Liquid Cycling club, go to LiquidCycling.com

So what's in your cup?  The question may be more pressing than many think.  Green Tea has long been touted for its health benefits, but to the degree that it could offer the sort of claims being made seemingly on a weekly basis, has clearly been underestimated. 

I personally do not like the panacea approach to health supplements and the like, but there is certainly mounting evidence on the value of Green Tea which cannot be ignored.  Claims range from its ability to fight Cardiovascular disease (the number 1 killer in the US), certain types of Cancer, Weight management and more recently, improve Endurance Capacity.

Clearly there is going to be two side to any such claims.  You have certain interests, often politically and financially driven, that will raise doubts to such claims.  Though efficacy remains paramount to any claims, one cannot ignore the sources on either side.  Suffice to say, the FDA can often be construed as the Federal Drug Approval agency, with its own agenda...just the same as those looking to bottle up Green Tea Extract (GTE).

So what's this got to do with that athlete in you?  Well outside of the various holistic properties mentioned above, the results of a recent Japanese study “indicate that GTE (Green Tea Extract) is beneficial for improving endurance capacity and support the hypothesis that the stimulation of fatty acid utilization is a promising strategy for improving endurance capacity,”.  The study entitled "Green tea extract improves endurance capacity and increases muscle lipid oxidation in mice"  makes some rather significant findings pertinent to any endurance based athlete.  Over  the course of 10 weeks, endurance exercise performance was boosted up to 24% with 0.5% GTE supplementation, and 8% with 0.2% by-weight addition to food.

Though I doubt you will start to see Green Tea doping tests anytime soon, I would venture to say that athletes are taking notice.  Have you noticed Lance Armstrong advertising for a new health drink called FRS?  Actually, this add comes up on this site quite often.  The claims from this drink suggest amongst other things, improved Time Trial performance as tested at Pepperdine University.  Its the same Green Tea catechin properties present here referenced in the study above. 

In another unrelated study at Purdue Univeristy, scientists found that Green Tea+Citrus Juice creates a boost in the availability of antioxidents present after ingestion.  The juice that worked the best was lemon juice. It was able to help retain 80% of the catechins. The next most powerful were orange, lime and then grapefruit.  This almost makes for an interesting twist for added benefits to FRS I suppose.

In the end, the question is how much?  Well, its clear that you do not have to go as far as Ray Kurzwell and drink 10 glasses of Green Tea a day.  In the study conducted by the Kao Institute (as referenced above), suggests that a person weighing 165lbs would need roughly 4 cups of green tea a day to recognize the benefits.  A good summary is also available <here>

So consider spicing up your summer with some Green Tea.  Whether warm, cold, with a little OJ or via Green Tea Extract supplements.  Bear in mind that the study required several weeks (10) for changes to take place.  So be patient, remember these were mice and finally, we're in for the endurance aspects here, not the sprint.

Ever get that swollen feeling?  Maybe your rings are a little tight, the doors in your house don't close as snug or your legs feel like they're pumping molasses through their veins.  If you're like most, this often comes during the hotter and in many areas, more humid months of summer.   Ahh, but what a relief it is to soak in a nice pool, maybe the ocean or a good ole' fashion Ice Bath!

I was first introduced to this concept over 10 years ago by a Physical Therapist in Southern California.  At the time, I was suffering from a Piriformis overuse injury, typical cyclist issue which brings out a lot of sciatica like problems.  Though I finally realized how critical seat height was (another topic), I learned a few valuable lessons in taking ice baths as an aid injuries and recovery.

Having fallen out of the practice for many years, I was recently reminded by a fellow athlete on its value.  Interestingly, he was given this same advice from a massage therapist Mike Toomey, who also happens to be the husband to elite runner, Jen Toomey.  So I decided to pick up the art of ice cold immersion, again.

While sitting idle, I've found nothing better to do than research its actual effectiveness.  The first article I came across from The British Journal of Sports Medicine, was not setting the mood.  "On one sit-to-stand test, the ice-water bath actually made things worse." 

Next was an ironic finding from the BBC.  I don't know why I kept coming up with UK studies, but this one, though lacking in science, suggest: "When you get into an ice bath for five to 10 minutes, the icy cold water causes your blood vessels to tighten and drains the blood out of your legs. After 10 minutes your legs feel cold and numb...[when exiting] the bath, his legs fill up with 'new' blood that invigorates his muscles with oxygen to help the cells function better."

Amongst all my findings were numerous personal accounts via blogs, message boards and athlete/coach websites.  In total, I could find no conclusive evidence for or against their use (please share if you do).

So where does this leave us other than still sitting with my swim trunks on in freezing cold water.  If you're up for the challenge, there are some recommendations: Sit in the tub with a pair of swim shorts or underwear and depending on the time of year, a top.  Prepare some Green Tea or Coffee for a little inner warmth.  Allow the water to fill gradual, ie: do not do the step in immersion.  If your water temps aren't low enough or you're feeling brave, have some extra ice on hand.  You're going to be sitting their for about 10min, so you better find a distraction.  If you don't meditate, grab the iPod, computer (outside tub), book or have your 4 year old splash you while asking what the H$%# you're doing. Once complete, I personally grab a pair of pajamas, sweet pants or some form of lite covering.

There is no gaurantee your personal ice bath results will prove effective but I can personally admit that it is equal to if not better than most of the recovery drinks I've used of the years -- certainly more cost effective.  If it doesn't work for you there's little lost other than 15min.  So consider giving this a try in your weekly, monthly or injury specific routine.

This was a new twist to the scene for '08.  A near 32K TT that was equal in descent as it was in ascent.  The temps were not all that bad but did heat up as the day went on.  There were about 85 riders or so, several CCB, NHCC, NEBC along with many other regional clubs.  As the sole VdMer, I was well represented by my immediate family support system - tantrums and all.

Full results can be found HERE.  I ended up 4 in the Cat 1-4 group and what appears to be either 5 or 6th total, there were some minor protests following the results.  (All $$ proceeds will go to the LAF). 

I've enclosed a topographic map that is courtesy of Doug Jansen.  If you have the time or interest, I would highly recommend you check out Doug's home page or his well named blog, HillJunkie.  He's got some great rides listed that all seem to offer climbing nirvana -- if you're into that.  Most appear to be regional to the Northeast.

Ever find yourself asking, what's that tingling feeling i'm getting in my hands...or why does my wrist area just feel generally weak or tired.  Well, before you going diagnosing yourself on the Mayo clinic, only to presume you have acquired a rare ubangi disease...look no further than your Bike!  Here is a valuable article from D3 Multisport on common reason for wrist injury and biking:

Common Wrist and Hand Pathologies in Cycling,
By USAT Level 1 Coach Martina Young

The hand is a complex, tightly connected structure of bones, ligaments, tendons, nerves and muscles, which allow for small and complicated motions. Thus, an injury to any particular structural component will have a significant effect on the function of the whole hand1.

In looking at the onset of wrist injuries related to athletics, the focus of the analysis will be on cycling due to its high popularity. According to a study sponsored by the US Department of Transportation’s National Highway Traffic Safety Administration (NHTSA) and Bureau of Transportation Statistics approximately 57 million people or 27.3% of the adult population, age 16 and over, rode a bicycle at least once during the summer of 20022.

Research about cycling injuries revealed an interesting pathology in cyclists: handlebar palsy. Handlebar palsy, a form of ulna neuropathy, is a compression syndrome of the deep terminal motor branch of the ulna nerve while it passes though the Guyon canal. The Guyon canal is formed by the pisiform and hamate bones and the ligament that passes between them. The narrowest section of the canal is at the connective tissue closer to the hamate bone, which makes this site prone to compression injuries. The deep branch of the ulna nerve divides off in proximity to the pisiform bone and then dives between the hypothenar muscles as it approaches the hook of the hamate. Due to the compression at the hamate, only the intrinsic muscles of the hand are affected while hypothenar muscles and all the sensation of the hand, provided by the ulna nerve, are spared.

Handlebar palsy has been most commonly associated with chronic repetitive trauma and chronic pressure3 applied to the wrist. Kronisch & Pfeiffer4 reported that 90% of interviewed cyclists experienced symptoms consistent with overuse injuries, 35% of them occurring at the wrist. Subjects described the discomfort as cramping and weakness in the hand and fingers, a common indicator for handlebar palsy.

Case studies:
The first case study presents a cyclist who participated in the Bicycle Ride Across the United States when he rode an average of 347 miles per day for 9 days. He began to experience weakness of the right hand after the third day of riding. Numbness and weakness in his hand persisted upon completion of the race. An examination revealed atrophy of all intrinsic hand muscles that are supplied by the ulna nerve. The hypothenar muscles were not affected and there was no sensory loss. In a similar case, a 49-year-old physician experienced clumsiness and cramps in both hands upon returning from his 2 weeks long mountain bike trip. He was unable to hold syringes at work or play the piano at home. After an MRI showed no lesions to the cervical spine an examination of the hand revealed paresis and atrophy of intrinsic hand muscles on both sides. Hypothenar muscles were spared and the sensation was preserved.

Both subjects were advised to refrain from offensive activities. Like in many nerve injuries, handlebar palsy resolves with rest. Wearing padded cycling gloves has also shown to provide relief from handlebar palsy as it eases the compression on the ulna nerve.

Handlebar Palsy can evolve into a debilitating condition. The most effective way to prevent handlebar palsy, according to research, is changing grip position during bicycling and wearing protective bicycling gloves. Therefore, do not leave your gloves at home next time you go out for a ride and check in with your hands every here and then - if they tingle, switch the grip position!

The article is an excerpt from a kinesiology project "Kinesiology of the hand and wrist" written by Fournier R, Merrill A, Newberry J and Young M, students of physical therapy at Regis University.

1 Moran, AC. Anatomy of the hand. Physical Therapy. 1989; 1007(7)
2 Available at http://www.bikeleague.org/media/facts/. Accessed January 27, 2008
3 Capitani D, Beer S. Handlebar Palsy-a compression syndrome of the deep terminal (motor) branch of the ulna nerve in biking. J Neurol. 2002; 249 1441-1445

Raw Foods That Increase Athletic Performance, by Triathlete Brendan Brazier

(NaturalNews) This interview is an excerpt from Kevin Gianni's Raw Food Summit which can be found at (http://rawsummitarchives.com) . In this excerpt, Brendan Brazier shares information on his interest in nutrition as an athlete and also the research he's done on food and the body that can benefit all of us.

Raw Food Summit Excerpt with Brendan Brazier, triathlete thriving on living foods, author, speaker and the creator of a meal replacement formula.

Kevin: So, Brendan Brazier I would like to welcome you to Raw Summit.

Brendan: Thanks Kevin.

Kevin: Bren, there are a bunch of things that I want to talk about today, but first let's start with just a little bit of background about you.

Brendan: Sure. I actually got into nutrition and just trying to achieve peak performance through nutrition back when I was around 15. That was all I cared about when I was 15. I was getting into track and field and I knew then that I wanted to try and become a professional athlete. I just really enjoyed running, I enjoyed swimming, biking, all those things. I realized pretty soon into the game that obviously I'll have to do a lot of training. I got a hold of some of the top athlete training programs and then I also looked at some average athlete training programs. What really surprised me was that they hardly differ at all.

And so, then of course I wonder, well, what make some athletes Great? And I realized that it had to do with recovery because the quicker you can recover, the faster you improve. I found that 80% of recovery has to do with nutrition. So that's what got me going down that road.

Kevin: Wow! So, for recovery even if someone is a light exerciser or a heavy exerciser, what are some of the things that we need to do to get ourselves in a top shape and continue to perform at the top level?

Brendan: Well, one of the big things is having high quality food right after a workout because really a workout is just a form of stress. You break down your body tissue, muscles and cells, and ligaments, tendons and if you don't give yourself good food to reconstruct that, then your body has no
choice but to take the food you give it and build new body tissue.

Eating the high quality good raw plant-based foods right after a workout is going to be the best way to do that and you stay strong, you improve quickly as an athlete and you stay healthy as well.

Kevin: So, at the end of races, you go to so many things and you see people eating jelly doughnuts, pizza and there's all this "junk food." What is that doing and what are some of the best foods that people can eat after a race for recovery?

Brendan: Yes, it's funny. That's one of the things that seems to be common is after a workout or a race, people think that eating junk food is fine. They think, "Well, I've done workout today." But actually, that's the worst time to eat junk food.

So, for recovery what I started doing was making smoothies, liquid form of course so that really helps speed digestion. So, I would make my own smoothie, I'll use ham protein, greens, flax and nuts and then I actually started just having that evolve over the years. It became really good and just really healthy and then I developed it as a product and called it Vega and that came out a few years ago, but it's something that was born 15 years ago.

Kevin: Did you notice the difference in your recovery times and your results when you started to eat some of these different foods?

Brendan: Absolutely, yes. It was very noticeable. You know one of the things that I find interesting with a lot of people now is that they expect things to be instant. And we're in that kind of culture of sugar and you know if you drink a cup of coffee you feel the energy immediately.
And healthy foods are not that way. They're not stimulating; they're nourishing, so you don't feel the energy immediately.

But over time, six to eight weeks or so, if you've cleaned up your diet, you're really going to start feeling better and I just encourage people to stick with it.

Kevin: Well, when you exercise you're causing a lot of stress on the body and you're letting go of muscle glycogen. What's the correlation between the muscle glycogen replacing it and the sugars? And why is that not necessarily the best thing?

Brendon: Well, definitely you want to stay away from any kind of refined sugar. Like white flour, for example, takes a lot of energy to breakdown and digest because your body has to build digestive enzymes to break that down and a healthy body can do that, but it takes work.

So if you're spending all that energy to try and get energy, the amount of energy you're left over with is very low. I used to be under the impression as most people are that if you eat more calories, you'll have more energy, and it seems logical. But I was getting really tired and I was eating a plant-based diet, but I was eating also peanut butter and bread and things that are very high in calories, but very low in nutrition. And the body just had to work so hard to digest those things.

So when I switched to more raw food, lots of leafy green vegetables, lots of fruit, getting carbohydrate from fruit as opposed to grains, I noticed a huge difference and that was a big point for me.

I think just the whole calorie thing is so flawed and that it just doesn't take into account what source the calorie is and how hard your body has to work to digest that and assimilate it.

Kevin: Yes. What sort of fruits were you eating that you found were the best for you?

Brendan: Pretty much any fruit works well for me, usually banana and the smoothies, dates and berries. I try and eat and fuse them as much as possible, so I'll eat a lot of local berries. I like grapefruit a lot. I like apples, oranges. I like some tropical fruits too -- mangoes, papayas, dates. Dates are a great source of quick energy.

Kevin: Sure.

Brendan: Really good during long races just to have a date or even make an energy gel. I'm sure people -- a lot of people are familiar with energy gels that you can take during a long run. And a lot of them, all the commercial ones as far as I know, are really highly processed and not so healthy, but it's very easy to make your own and I have a recipe for those in the new book, the Thrive Diet. You just take agave nectar, a couple of dates, blend them together with a bit of lemon and lime juice, grate off lemon and lime, mix them with a little sea salt, and that's a great gel. You just put that in a gel flask and that's high energy that will keep you going strong throughout the race. It tastes good. It's refreshing and it's a really simple solution, of course, 100% raw and natural end process.

Kevin: That's incredible. When you're exercising for even 40 minutes or maybe even longer, two hours, six hours, what are some of the nutrients that are depleted and then what are some of the specific things that you can take to bring them back?

Brendan: Well, the body burns carbohydrate, that's its first choice for fuel. So you want to make sure you're getting enough carbohydrate. When a lot of people think carbohydrate, they think starchy foods like the pasta and rice and bread. I hardly eat any complex carbohydrate. I get almost all of my carbohydrate from fruit, which is simple carbohydrate and the advantage of that is that the body cannot use complex carbohydrate without first converting it into simple carbohydrate, into sugar. So it's one less step for your body.

And one of the other things that's good for good quality carbohydrates are pseudo-grains. Pseudo-grains are technically seeds. So quinoa, amaranth, buckwheat, and wild rice, they're all seeds...

You can make really simple snacks from them, even just sprouted quinoa with some avocado with lemon juice and some sea salt, just really plain simple taste that's really good.

Kevin: You touched on protein there and I think a lot of people feel that they need to really overdo it on protein. And what does that do with the body and why might that not be the best thing to do?

Brendan: Yes, excess protein is very common. It's bad quality protein, what a lot of people eat and drink. Whey protein has been very well marketed and it's the staple of so many athletes. It's unfortunate. It's incredibly acid forming, so therefore, the body, to keep the blood neutral for survival's sake will pull calcium from the bones, and calcium is very alkaline. So, over the course of a decade or two, that leads to weaker bones and it's bad for the immune system. It creates inflammation and something I learned recently was that, in North America now, the chance
of getting osteoporosis is so much greater, and it's happening younger and younger in life for people.

And it was originally thought that it was because our diet didn't have enough calcium. But as it turns out, that's not the case. We're leeching calcium out of our bodies by eating too many processed acid forming foods. And if we were just to eat more leafy green vegetables, more raw foods, basically the less processed the food, the more alkaline it's going to be.

Kevin: When you talk about acid building up in the body over... let's talk about this over a day. Someone wakes up in the morning. They drink a cup of coffee. They exercise. They have their whey protein shake after. What's going on in their body in terms of acid, I mean how low is the pH actually getting?

Brendan: Yes, it's critical. It's turning people into very, very sick people and it's become a very serious problem. You touched on coffee too, which I think is really interesting. What I found when I was researching this was that stress is the root cause of pretty much all problems and the minor problems that are the first signs of stress, there comes a red flag. We have to really, really focus on and not try and suppress them and treat the symptoms but really be opened to them and know how to actually get to the root cause of each problem.

For example, when your body gets stressed, stress response affects the adrenal glands and cortisol, the stress hormone, goes up and when cortisol is high you actually don't get into a deep phase of sleep. It's called delta and that's a really deep rejuvenating sleep. That is when your body recovers and that's vital because if you don't get in that form of sleep, which 95% plus of North Americans don't, when we wake up we feel tired and we crave coffee and sugar, because coffee and sugar
are stimulants.

If we clean up our diet, we can actually help reduce cortisol levels. Therefore, we will get into that deep delta phase of sleep and sleep efficiently. And therefore, we'll wake up and feel ready to go. And also too if we sleep efficiently, we don't need to sleep. People say all the time, "I wish I had an extra hour a day," and in a way you can have an extra hour everyday if the diet is highly raw, plant-based and really stress relieving.

To read the rest of this transcript as well as access other experts on health, nutrition and raw foods, just like Brendan Brazier, please visit (http://rawsummitarchives.com) .

About the authorKevin Gianni is a health advocate, author and speaker. He has helped thousands of people in over 85 countries learn how to take control of their health--and keep it. To view his popular internet TV Show "The Renegade Health Show" (and get a free gift!) with commentary on natural health issues, vegan and raw food diets, holistic nutrition and more click here.


His book, "The Busy Person's Fitness Solution," is a step-by-step guide to optimum health for the time and energy-strapped. To find out more about abundance, optimum health and self motivation click here... or you're interested in the vegan and raw food diet and cutting edge holistic nutrition click here. For access to free interviews, downloads and a complete bodyweight exercise archive visit www.LiveAwesome.com.