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VCB eNews, Vol 13, #39 - Hearland Tour is in Town

 

 

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Volume 13, #39  -  Heartland Tour Is In Town

 

 

IN THIS EDITION: 

Editorial:   Heartland Tour Is In Town

WOW Update

Upcoming

What is the Best Sugar?

Did You Know?

About That Funny

 

 

"I’m lazy.  But it’s the lazy people who invented the wheel and the bicycle because they didn’t like walking or carrying things." 

~ Lech Walesa

 

 

 

EDITORIAL:  HEARTLAND TOUR IS IN TOWN

 

Heartland Tour, the brainchild of Whiney Pier native Dr. Nicholas Giacomantonio, is aimed at promoting a fun, healthy lifestyle for individuals and families in Nova Scotia.     

 

This is the 10th Anniversary of this provincial awareness campaign promoting a healthy cardiovascular lifestyle through long and short bike rides as well as many other fun activities.  The tour started in Halifax on July 9th and will end in Sydney’s Wentworth Park this Saturday July 16th.  

 

Since they left Halifax, cyclists of all ages and abilities in the hundreds joined the organized rides.  Check the pictures, you might see tens of familiar faces inviting you to join either one of the three rides on the schedule in Sydney this Saturday.  

  1. Experienced cyclers a 69 km route around the Mira Leaving at 8 am
  2. 40 km Intermediate route around the Mira leaving at 9:30 am
  3. New to bicycling, 7.5 km route to Membertou leaving at 11:30 am

Promoting a physically active lifestyle to reap the numerous and huge benefits of a healthy body is an humongous task that will only succeed with your participation.  Developing and maintaining a good health is a constant uphill battle that helps to keep participants away from debilitating diseases and hospital beds at a much too early age.

 

Just thinking that 25,000 people attended the first RibFest in Sydney last year attracted makes me sick, really sick…  And you?

 

 

 

WOMEN-ON-WHEELS UPDATE

 

Hey Women on Wheels,  don your pink jerseys or pink shirts and join the 43km ride of the Heartland Tour at 9:30 am.  from Wentworth Park.

 

This is a supported ride at a relaxed pace with several pits stops along the way to refuel, socialize, whatever.

 

FREE Registration....FREE T-shirt when you arrive.   Register online or at the tent in the morning of the event.

 

See you there.

 

 

 

 

UPCOMING

 

Sunday July 17th

The 2016 BIG RIDE

300 km around the Cabot Trail in one day.

For more information and registation go to:  http://givetolive.ca/the-big-ride/about-the-big-ride/

 

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Thursday, July 21st

Great Tartan Bicycle Ramble

This ride will be a one of a kind family-friendly cycling event in North Sydney!

 

Check recent posts on the Facebook page for details and all kinds of interesting stuff.

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July 24th - 27th

Cabot Trail in 4 Days

This is a fully supported ride organized by VCB for its members and guests.  It is fully booked with 40 participants.  The itinerary is in the clockwise direction leaving the Gaelic College in St. Ann’s Bay on Sunday July 24th.  Day 1,  To Margaree Harbour,  85km. Day 2,  to Pleasant Bay, 70km. Day 3,  .... to Ingonish, 71km Day 4, to Gaelic College, 71km.  

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July 29 - August 1st

Tour du Lac Bras d’Or

This is a fully supporter tour where everyone cycle the 340km flat to rolling terrain at their own pace and style.  It is bully booked with 40 participants. Clockwise direction, Day 1:  87km  Sydney to St. Peter's;    Day 2:  82km to Port Hawkesbury with a short detour to Isle Madame for lunch;    Day 3: 77km to Whycocomagh via Marble Mtn.;    Day 4: 97km to Sydney via Little Narrows ferry, Iona, Grand Narrows along the St. Andrews Channel, Barrachois and Keltic Drive. 

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August 10 - 14

4-Day Self Supported Tour - CB Challenge Legs 11 to 14.

This Self Supported tour which was postponed earlier due to bad weather is scheduled to tentatively start August 10th in Port Hawkesbury.

 

Day 1 - Port Hawkesbury to Mabou - 55km

Day 2 - ... to Margaree Forks via Margaree Harbour - 70km

Day 3 - ... to Whycocomagh via Lake Ainslie - 50km

Day 4 - ... to Port Hawkesbury  - 56km  

 

The above is the full course meal.  Should you want just a slice of the pizza, or just a couple of bites, your are more than invited to join us any day you want for any distance you'd like to ride. 

 

Camping or solid roof accommodation at your choice.  You make your own reservation.

No registration required.  For more information contact tour leader Micheline at 902 562-8137 or email 

 

 

 

 

WHAT IS THE BEST SUGAR?

source:  drmirkin.com

 

ED: After all we hear about salt and sugar, is there a good sugar?  Read on...

 

Muscles use carbohydrates and fat (and a very small amount of protein) stored in the body as fuel during exercise. You have enough fat stored in your body to keep you moving for days. However, you will start to run out of stored sugar in your body when you exercise all-out for more than 70 minutes. The more intensely you exercise, the greater the percentage of sugar that your muscles use for energy. When you are moving slowly, your muscles get almost all of their energy from fat. When you exercise as hard as you can, your muscles get almost 100 percent of their energy from sugar.

 

How Much Carbohydrate (Sugar) Do You Need?

You need to take in extra carbohydrates to compete at your best in events lasting longer than 70 minutes (Sports Med, 2013 Nov;43(11):1139-55). The very best world-class athletes, who can store the most sugar in their bodies, still need to take in sugar when they compete in events lasting longer than two hours. For prolonged exercise lasting two to three hours, athletes are advised to ingest carbohydrates at a rate of 60 grams per hour (1.0 to 1.1 g/min) and the more sugar that their muscles can use, the faster they will go. Well-trained endurance athletes competing longer than 2.5 hours can use up sugar at 90 grams per hour, provided that they are taking in that much sugar.

 

You can race faster in events lasting 45 to 60 minutes by taking in extra sugar during your race, even though you have not used up all of the sugar stored in your body. Taking sugar during competition also improves strength, speed and endurance in athletes competing in intermittent-speed team sports such as basketball, football, hockey and soccer (Ned Tijdschr Geneeskd, 2015;159:A7465). Taking carbohydrates immediately after athletes finish a competition hastens recovery, so athletes competing in sports with multiple events within 24 hours should eat a carbohydrate-rich meal as soon as they finish their first competition (Sports Medicine, 2003;33(2):117-144).

 

Which Sugars are Best for Competition?

The limiting factor to how fast you can move during a race is the amount of oxygen that you can take in and use. Since sugar requires less oxygen than fat to power your muscles, you want to get as much sugar into your muscles as quickly as possible. Anything that increases the amount of sugar that can be absorbed from your intestines into your bloodstream will help you ride or run faster and longer.

 

Sugars are carried across your intestinal tract into your bloodstream and then into your muscles by special protein transporter molecules (Sports Sci, 2011;29 Suppl 1:S17-27). Glucose has its own specific transporter protein and so does another sugar, fructose. Your muscles can have 75 percent more sugar available when you take in both glucose and fructose, compared to taking in only glucose, because both types of transporter proteins can be used at the same time. When you take in drinks that contain only glucose, you can absorb and use only one gram of sugar per minute, compared to 1.75 grams per minute when you take a drink that contains both glucose and fructose (Current Opinion in Clinical Nutrition and Metabolic Care, July 2010).

 

Caffeine Increases Sugar Absorption

Adding caffeine to a drink can increase absorption of sugar into the bloodstream by as much as 26 percent (Journal of Applied Physiology, June 2006). Therefore, the most effective drinks for endurance competition may be those that contain glucose, fructose and caffeine, such as are found in many carbonated drinks, sugared coffee or fruit juice plus coffee. These drinks are safe during exercise because contracting muscles can prevent a high rise in blood sugar levels by drawing sugar from the bloodstream without needing insulin. However, when you are not exercising, sugared drinks can cause very high rises in blood sugar, increasing risk for obesity, diabetes and heart attacks.

 

 

 

DID YOU KNOW...

 

… that lactic acid is good for you?

 

Lactic acid buildup in muscles does not make muscles tired and may even make muscle contract more efficiently, which may increase your endurance. This concept contradicts what most instructors teach in their exercise classes.

 

The old theory was that lactic acid makes the muscles more acidic which causes them to hurt and burn and interferes with their ability to contract, so you feel tired. Now researchers have shown that muscles contact more efficiently when lactic acid accumulates in them. 

 

read more

 

 

 

 

THE WISDOM OF GHANDI

 

This is a lovely little anecdote, about one of life's more interesting characters....  When Mahatma Gandhi was studying law at the University College of London, a professor whose last name was Peters, disliked him intensely and always displayed animosity towards him. Also, because Gandhi never lowered his head when addressing him as Peters expected, there were always confrontations. 

 

One day, Mr. Peters was having lunch at the dining room of the University and Gandhi came along with his tray and sat next to the professor. The professor said, "Mr Gandhi, you do not understand. A pig and a bird do not sit together to eat."

 

Gandhi looked at him as a parent would a rude child and calmly replied, "You do not worry, professor, I'll fly away," and he went and sat at another table. 

 

Mr. Peters, reddened with rage, decided to take revenge on the next test paper, but Gandhi had responded brilliantly to all questions. Mr. Peters, unhappy and frustrated, asked him the following question:

 

"Mr Gandhi, if you were walking down the street and found a package and within was a bag of wisdom and another bag with a lot of money, which one would you take?"

 

Without hesitating, Gandhi responded, "The one with the money, of course."

 

Mr. Peters, smiling sarcastically said, "I, in your place, would have taken the wisdom."

 

Gandhi shrugged indifferently and responded, "Each one takes what he doesn't have." 

 

Mr. Peters, by this time, was fit to be tied. So great was his anger that he wrote on Gandhi's exam sheet the word "idiot" and gave it to Gandhi.

 

Gandhi took the exam sheet and sat down at his desk, trying very hard to remain calm while he contemplated his next move. A few minutes later, Gandhi got up, went to the professor and said to him in a dignified but sarcastically polite tone, "Mr. Peters, you autographed the sheet, but you did not give me a grade."

 

 

 

 

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July 14th,  2016

 

 

Velo Cape Breton is the island-wide voice of cyclists, working for better cycling in our great island. Visit our website that will introduce you to some of our activities.   If you have any question(s) or suggestion(s), please contact us info@velocapebreton.ca

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