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HEALTH
TIPS FOR THE AVID CYCLIST
Article by herbalist Dave
Hawkins, MH, CNC
Being an avid
cyclist for years, I first became aware of the health
benefits of riding for pleasure and enjoyment and for a
good overall workout. There are numerous benefits to you no
matter what level of cycling you are presently practicing.
Of course if you are cycling competitively or aggressively
mountain biking your needs will
require a more intense approach.
This
article will cover some of the concerns that
you need to be aware of at any level.
I promote
cycling as a way to get outdoors and experience the
benefits that it offers, such as cardiovascular, muscle
toning, breathing fresh air, communing with nature, and
sharing activities with family and friends. It is wise to
be smart when it comes to any form of exercise and how to
keep your body strong and also to learn how to deal with
the injuries and sore muscles that come with exertion.
We will cover
some of the more important nutrients and remedies that you
can take with you while on your biking adventure.
Let’s discuss
one of the most important aspects of any workout
activity, energy. The muscles rely on three
major systems to supply energy. They are the immediate,
glycolytic, and oxidative
energy systems. The muscles need the immediate energy
source for explosive and strength output. The energy is
produced through the use of ATP(adenosine
triphosphate) and
creatine phosphate (CP) both
needed for this type of activity.
The
next energy system is called
glycolytic which is basically how the
body generates and burns glucose (sugar) to produce energy.
The third energy system involves how the body oxidizes
fatty acids, proteins, and glucose mainly for long term
endurance.
Eating a
well balanced diet is very important when doing any form
of exercise.
I recommend a
balanced whole food high fiber complex carbohydrate, low
fat, and lean protein diet program. Lean meat from chicken
and fish are better than high fat meats like beef and
pork. Restrictions of refined carbohydrates, high fat fast
foods and the avoidance of chemical additive foods are
necessary to get optimum output.
Some of
the most important nutrients to include are:
proper nerve
transmission and work with muscles tissues.
Vitamin E- repair of
tissue and as an antioxidant.
Chromium and Zinc- low levels
interfere with blood sugar
regulation,
energy production and tissue repair.
-
Magnesium-
aids the muscle contraction and relaxation. Works with
-
the adrenal
glands, facilitates nerve function, heartbeat and
blood
pressure.
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A good
natural multiple vitamin can
supply many of these requirements.
In addition to the foundation multiple
antioxidants (vit.
C, vit.
E, beta carotene, zinc, selenium), essential fatty acids
(flax oil, evening primrose oil, fish oil) and amino acids
(glutamine, creatine, Branched
chain aminos) can be utilized
to give better performance.
Before
beginning your ride you need to warm up your body.
Easy stretching is one of the best ways to loosen up your
neck, back, and legs. This will prepare your muscles for
activity. Remember to also cool down after your workout by
walking or stretching again.
During
your ride it is important to replace electrolytes.
I use a powdered mineral ascorbate
with vitamin C that is mixed with water and I drink this
throughout my ride. This is a good drink for after a ride
to prevent muscle soreness.
It is
critically important to drink lots of water.
It helps to
flush out the lactic acid build-up that can occur with
physical activity.
Some of the issues of exercise involve sore
and bruised muscles, torn or stretched ligaments, tendons
and cartilage mends and broken bones.
How
can we facilitate the healing process and what supplement
can help?
Natural
therapies can do much to promote the healing process by
reducing inflammation and renewal of tissue repair. The old
acronym RICE (rest, ice, compression,
and elevation) are the first response to injury. We
now add BEANS ( botanical,
energetic, and nutritional supplements) as an adjunctive
approach.
Again
vitamin C possesses anti inflammatory properties.
It is also
necessary for tissue repair.
Doses over 3000 mg daily need to
be taken to be effective. Another substance
glucosamin
sulphate, the material that cushions the joints is
necessary and has been clinically proven to aid in
cartilage repair by working with connective tissues
The
enzyme bromelain,
found in the pineapple plant, has been effective in
reducing inflammation due to injury.
This enzyme
also speed recovery of tissue repair by breaking down scar
tissue, decreasing fluid buildup and blocking inflammatory
mediators. It also helps clear lactic acid buildup from
muscle tissues.
Bromelain needs to be
taken on an empty stomach to be effective.
Two
botanicals that work on inflammation are ginger and
turmeric.
Ginger has a
long history of use as an anti-inflammatory agent.
It also increases circulation and aids the livers ability
to clear toxins. Turmeric contains an ingredient call
curcumin and appears to block
inflammatory pathways.
Both can be taken in capsule form.
For
sore muscles and sprains the homeopathic remedy arnica
montana
is wonderful.
I will not go
riding without this in my pack. It can be taken in
tablet form and comes in a topical gel. It needs to
be taken and applied
immediately for any accident or sprain. You can apply it to
sore muscles after your ride.
Some other homeopathic remedies for sport injury include
rhus
tox, ruta,
ledum, and
hypericum.
Riding a
bicycle offers many benefits to the rider but with it also
can come some hardships. It takes a wise rider to prevent
these type of ailments. A good
book on performance riding and the necessary nutrients is
Maximum Performance by Daniel Gastelu
and Dr. Fred Hatfield by Avery Publishing. Good riding.
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