- WEEKEND
HIGHLIGHTS -
The
Saturday and Sunday rides included some wonderful vistas and energetic people,
and a lot of fun!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
(01/06
& 01/07)
Ride schedule,
go to:
http://www.bccclub.org/Calendar.html - Saturday ride will be a
local 50 miler, a good chance to work off some of the holiday spirit and food, and then our normal Sunday Fun Ride!!
Summary (DETAILS BELOW): *
Check out ED'S TIP OF THE WEEK and the NUTRITOIN Tips
of the Week* More on the BCCClub and PV
Bicycle Center relationship later!
2009 Organized Rides -
January 17, Stage Coach Century, http://www.shadowtour.com/Century_Rides/2009_Stagecoach.htm
February
14, Tour de Palm
Springs, http://www.tourdepalmsprings.com/
February 14 - 22, Tour of California, http://www.amgentourofcalifornia.com/
February
28, (club ride) Spring
February 28,
Mardi Gras Century (an alternate vs the DV ride above) and some members are making a
weekend out of it, http://venturavelo.org/_wsn/page2.html
March 14, (club ride) Solvang Century & Half Century, http://www.bikescor.com/solvang/welcome.htm
April 04, (ladies club ride) Cinderella Ride, http://wwwvalleyspokesmen.org/cinderella_classic.php
April 25, (club ride) Tour de
OC, for abused & neglected children, http://www.tourdeoc.org/
September 12, (a must do ride) Best
Buddies Five-Star ride. Be the first to join the B-4 Team and help us celebrate the 20th
anniversary of Best Buddies org and attend the biggest event of all time….the
’08 ride did fill up, so to ensure you have a spot on the ’09 ride, join the
team today; also this gives you more time to train and fundraise. Just go to: http://www.kintera.org/faf/home/default.asp?ievent=286176&lis=1&kntae286176=C46C3A4276754D97B9B80274CFB4AFF0&login=o
ED'S MOBILE BICYCLE REPAIR- TIP OF THE WEEK
Nature’s Degreaser - Next time your hands are all grimy, squeeze a
little orange juice on them and rub. It won’t get them spotless but it does a
pretty nice job of cutting grease for something you can eat.
NUTRITOIN - TIP OF THE WEEK –
This
week we will cover the second macronutrient, protein. While carbohydrates
are the major fuel source for the body, protein is critical for it's building blocks, amino acids. The body
deconstructs sources of proteins consumed and utilizes the amino acids to
reconstruct proteins needed by the body for the scaffolding of every cell, cell
messengers (otherwise known as enzymes and hormones) and ferrying nutrients across
cell membranes. Hair, nails, collagen, skeletal muscle are just a few of
the tissues made out of protein. Fortunately, in the
The recommendation of the government adopted food pyramid is that 10-15% of
your daily intake should be protein which can be in the form of animal and
non-animal foods. These include things like meat, legumes, soy products,
nuts, eggs and dairy. Cyclists need more protein than a sedentary person.
That would look like 65-125 grams of protein a day for a person weighing
140 pounds and 80-160 grams per day for a person weighing around 180 pounds.
If you get your source of protein from animals it adds up quickly.
Nancy Clark, RD writes, "Four ounces (112 grams) of cooked red meat,
chicken, or fish is roughly the size of a deck of playing cards and has 25 to
30 grams of protein. Plant proteins can provide a lot of protein too, if
you eat enough of them." (Two tablespoons of peanut butter
equals 9 grams of protein and 1/2 cup of garbanzo beans equals 7 grams.)
Another source of protein comes from grains and pasta usually
about 2-8 grams per serving. Although that is low there are
the benefits of fiber and phytonutrients that don't
come in animal protein. Dairy products yield about 8-14 grams per serving
delivering calcium in the mix.
The quality of the protein you eat is important. Meat provides iron and
zinc necessary for building optimal red blood cells and healing from injuries.
But some cuts of meat also come with lots of cholesterol and saturated
fats. Choose lean cuts of beef, pork ,lamb such
as loin cuts and white meat when choosing poultry. Fish is a good lean
choice as well. Two to three 4 ounce cuts of meat per day incorporated on
a plate that is mostly grains, fruits and vegetables will easily fulfill your
protein requirements while providing vitamins, minerals, fiber, and
micronutrients all needed to fuel the active lifestyle you are pursuing.
Next week we will look at dietary fats.
To your health,
Beverly Lovelace
bevunivera@me.com
Be better at every age with Univera Products!
http://www.netimpact.us/cfm?U=1181405
(310) 982-5680
Go to the BCCClub website: www.bccclub.org/,
to join the club, get the latest ride information /
schedule, view team photos and access the membership
roster, and message board!
Thanks