Search found 286 matches

by cotswolds
10 Jan 2024, 12:04pm
Forum: Health and fitness
Topic: Cycling, carbs, the bonk and ketones - in that order
Replies: 26
Views: 2230

Re: Cycling, carbs, the bonk and ketones - in that order

531colin wrote: 4 Jan 2024, 11:29pmBonk recovery can be very quick ….., I wonder if it’s too quick for absorption of even simple carbohydrates. Could recovery be redistribution of carbohydrates from glycogen stores to muscles?
For personal medical reasons, I've had to find out more than I wanted to know about this and concluded this isn't well understood. (There may be more recent research I haven't seen.)

Some snippets of what I found:
Oral carbohydrate sensing

Studies on trained athletes holding a sports drink in the mouth for 5 – 10 seconds show performance benefits of 2 – 3 %

Believed to be unidentified carbohydrate sensors in the mouth (i.e. it doesn’t just work for sugars)

fMRI studies show an unidentified area of the brain lights up when carbohydrate is present in the mouth – that area is believed to communicate directly with muscles

Known as ‘carb rinsing’ amongst endurance athletes – when footballers, tennis players, etc, are seen spitting out liquid, it’s probably a sports drink.

Effect greatest when the body most carbohydrate depleted.

Reference
Oral carbohydrate sensing and exercise performance, 2010, Asker E Jeukendrup, Edward S Chambers
Carbohydrate in the mouth enhances activation of brain circuitry involved in motor performance and sensory perception
Clare E. Turner, Winston D. Byblow, Cathy M. Stinear, Nicholas Gant
Centre for Brain Research, University of Auckland
https://doi.org/10.1016/j.appet.2014.05.020

The presence of carbohydrate in the mouth appears to activate a novel energy signalling pathway capable of improving human performance.. This signalling phenomenon... has been shown to attenuate declines in motor function associated with fatigue.

Another reference
Carbohydrate in the mouth immediately facilitates motor output (Gant, Stinear, & Byblow, 2010)
by cotswolds
26 Oct 2021, 11:59am
Forum: Health and fitness
Topic: Who restricts salt?
Replies: 15
Views: 1573

Who restricts salt?

Anyone who restricts salt should see this: https://www.youtube.com/watch?v=NJN8ljcUljw. DiNicolantonio is a respected cardiology researcher (and also a BMJ editor). He says the low salt (and fat) guidelines date from 1980 and are unsupported by evidence.

A low salt diet does reduce blood pressure... by 1 point... wow. There is no corresponding mortality reduction It increases heart rate by 5 bpm, which is more damaging than the tiny BP reduction. It puts the body into a stressfed sodium retention state.

Minimum mortality is at higher levels of salt. He recommends 1.3 to 2.7 tsp/day (more if you exercise). The video is a bit long, but there's loads of interesting stuff in there.
by cotswolds
26 Oct 2021, 11:57am
Forum: Health and fitness
Topic: Pre-diabetic and raised cholesterol
Replies: 31
Views: 2611

Re: Pre-diabetic and raised cholesterol

mjr wrote: 25 Oct 2021, 6:05pm
cotswolds wrote: 25 Oct 2021, 5:39pm
Gearoidmuar wrote: 19 Oct 2021, 8:35am Low carb high fat.[...]
I'd just like to second this as the way to go. I've never had a major problem with my weight but adopted this diet 3 years ago for other reasons. I've never so much thought of calories let alone counted them yet my BMI has come down from 25 to 21. [...]
What effect did it have on your cholesterol and fasting blood glucose? I think those are more central to the concerns that started this topic.

I remain very sceptical that low-carb high-fat is useful to everyone. My blood tests did not respond well to changes in that direction. I'm glad if you've found something that works for you, though.
Chholesterol down slightly, didn't discuss glucose. But everything I've read says pre-diabetic markers improve when you lose weight on a keto-type diet. My main point was that high fat foods are good not bad. I think very low carb. is less of an issue and medium complex carb. is OK for most people.

I was going to say something about low salt, but I think that's worth a separate topic.
by cotswolds
25 Oct 2021, 5:39pm
Forum: Health and fitness
Topic: Pre-diabetic and raised cholesterol
Replies: 31
Views: 2611

Re: Pre-diabetic and raised cholesterol

Gearoidmuar wrote: 19 Oct 2021, 8:35am Low carb high fat.
What you are advised to do is all wrong. Look at Dietdoctor.com, a Swedish website in English. Let that be your guide.
What did I just have for breakfast. Tin of sardines in brine, drained, mixed with three eggs and 20g cheddar in an omelet. Bowl of microwaved Brussels sprouts. I won't be hungry for 6h or more after that.
I'd just like to second this as the way to go. I've never had a major problem with my weight but adopted this diet 3 years ago for other reasons. I've never so much thought of calories let alone counted them yet my BMI has come down from 25 to 21. I never go hungry. Lots of veg, fish, eggs, nuts and oil (coconut oil, it's the only oil you should cook with).

My blood tests are all good, but I'm worried I'll be told off if I get much thinner.

Never eat low fat versions of full fat things, they're horribly artificial.
by cotswolds
22 Jun 2021, 4:32pm
Forum: Health and fitness
Topic: Arthritis in one foot (ETA Yes it has been diagnosed)
Replies: 23
Views: 2198

Re: Arthritis in one foot

Psamathe wrote: 19 Jun 2021, 10:27pm I think a lot will depend on which joints in your foot. I have osteoarthritis in my big toe/foot joint (can't remember the proper name for it) as well as in another joint top outer part of foot (X-ray report gave the joint/bones name, GP then said "also in the <gobbledygook joint> and when I asked where the gobbledygook joint was GP had to use Google!).
Hallux limitus or hallux rigidus? I've got/had that. Just means "stiff big toe", which is usually due to arthritis. (Just checked. Still stiff but no longer hurts so non-issue.) Had to abandon some expensive stiff-soled cycling shoes because of it but soft trainers were always fine.
by cotswolds
22 Jun 2021, 4:12pm
Forum: Health and fitness
Topic: Arthritis in one foot (ETA Yes it has been diagnosed)
Replies: 23
Views: 2198

Re: Arthritis in one foot

I assume as you've seen a surgeon there's no doubt it's arthritis? I had something called subluxed cuboid, a slight dislocation of one of the cuneiform bones. Easily treatable by a tricky manipulation, but one that is probably beneath the dignity of a surgeon to perform.

Seems to be called cuboid syndrome in the US. https://www.medicalnewstoday.com/articles/321626

Doesn't seem to be well known. A friend had it and got a rubbish diagnosis from a physio. Fortunately hers just popped back in while running, which is how we're sure what it was.

Whatever, I'd suggest a sports podiatrist, who will know best how to unload/immobilise the joint.
by cotswolds
4 May 2020, 2:04pm
Forum: Campaigning & Public Policy
Topic: BBC Fake News
Replies: 49
Views: 2500

Re: BBC Fake News

While I agree with the general drift of this thread, I take strong exception to the thread title.

First, a couple of definitions (many more similar ones are available).

Fake news is a form of news consisting of deliberate disinformation or hoaxes spread via traditional news media or online social media.
https://en.wikipedia.org/wiki/Fake_news

From the OED
fake news, n, news that conveys or incorporates false, fabricated, or deliberately misleading information

(sorry for the poor quality, but it's the only form I could find it in):
fnews.png


I was drawn to the thread by the suggestion that the BBC was putting out fake news. For something to be fake news, there has to be a deliberate intent to mislead: you can call that item lazy, poorly and hurriedly written, based on prejudice rather than understanding, etc, etc, but I don't believe the journalist knew the true situation and intended to deceive.

I think the term fake news should be reserved for deliberate misinformation, and using it for mere lazy local reporting devalues the term for much more serious uses that are becoming all too common.

Going further, it has crossed my mind that the OP is anti BBC and has used the title to defame the BBC: if this is the case, he is deliberately spreading misinformation about the BBC... so is that fake news?

I think it more likely it was a casually chosen thread title - a bit like the casually chosen language of the journalist... The journalist is paid to report and should do better. The OP is complaining about lazy writing... using lazy writing...

I hope the OP will be happy to change it, both here and on road.cc.

[Incidentally the piece looks OK to me - has it been changed already? Correcting a mistake so quickly confirms to me it was never fake news.]
by cotswolds
3 May 2020, 7:54pm
Forum: Touring & Expedition
Topic: Lockdown non-touring quiz
Replies: 1949
Views: 64110

Re: Lockdown non-touring quiz

PT1029 wrote:From your description, you went there and back!
Going by the driver access steps, I'd say left hand drive. Coast looks too low lying for the English east coast.
I'll have a guess Dutch coast/off shore island?


I'd guess vehicles like that are rarely used on public roads so only come in one version? But I agree it doesn't look English.

My guess is Noirmoutier, Atlantic coast of France, and that the vehicle's main role is some sort of sea food harvest from the mud flats.
by cotswolds
3 May 2020, 5:44pm
Forum: Touring & Expedition
Topic: Extra ferry service
Replies: 23
Views: 1520

Re: Extra ferry service

Wizz Air have already restarted flights to Luton, 2 flights on Friday. https://www.theguardian.com/business/2020/may/01/luton-airport-briefly-bursts-into-life-as-wizz-air-flies-in-from-bulgaria

...we all wore masks... you could smell that they had just cleaned the plane... the flight was almost full, and that Wizz Air had not restricted travel in middle seats to create more space between customers
by cotswolds
3 May 2020, 2:55pm
Forum: Touring & Expedition
Topic: Extra ferry service
Replies: 23
Views: 1520

Re: Extra ferry service

As a matter of interest, what would a route from Ramsgate offer that's not already available in south-east England? Seems to me there's already plenty of choice and capacity there.

I doubt if many of the passengers who made up the huge growth in air travel will switch to using car ferries. Most do not live near channel ports, and generally are not going to places near channel ports. For someone who has got used to a cheap flight from say Manchester to the Med., doing the same journey by car is not appealing. Similarly, few people will go by car for a city break in Berlin or a stag do in Prague.

I think the airline industry will return, smaller, fewer routes, more expensive maybe, but probably still more appealing than long car journeys. Just my guess, who knows how things will progress.
by cotswolds
30 Apr 2020, 6:20pm
Forum: Does anyone know … ?
Topic: First E-Bike
Replies: 14
Views: 831

Re: First E-Bike

Jdsk wrote:
cotswolds wrote:If your measure of success is weight loss, you may be disappointed. Cycling is a great way to become fitter, but because it's not weight bearing, you lose less weight than with weight bearing exercise.

What's the evidence for that connection, please?
Jonathan


You can obviously increase the time you do any exercise to burn as many calories as you want, but cycling is inherently so efficient that it takes a long time to burn a lot of calories. Essentially you can only burn calories with your leg muscles (+cardiovascular system). Your upper body is supported on your arms. The bigger your leg muscles, the more calories you can burn, but you'll burn even more when weight bearing.

To pick one weight-bearing exercise, running (which is a part of quite a few other forms of exercise), you are using core muscles just to maintain an upright stance. When you run, you launch your body weight into the air with every stride (cycling, your centre of mass should be near static). Running, you move your arms to maintain balance. So running uses legs + core strength + arms, more muscles used, more calories burned. I know from experience, my heart rate for steady cycling is about 135 bpm, but 160 bpm for running - my heart has to work harder because more muscles are in use.

Something I find curious is that calories per mile running is almost independent of speed and dominated by weight. The energy used for forward propulsion is tiny compared to the energy used raising the centre of mass with each stride.

While I'm not necessarily recommending running for weight loss (it's obviously stressful), it does have the advantage that the heavier you are, the more calories you burn because of launching your body into the air. A 200 lb runner will use quite a lot more calories than a 150 lb runner for a given distance, whereas cycling, the difference is small - a small reduction in friction due to less load on the bearings and a reduction in wind resistance due to reduced cross sectional area. (Going uphill will obviously use more calories for both.)

The difference will be less for walking type exercise, but you still use more muscles to stand than sit and those muscles work harder the heavier you are. A 20 mph bike ride will use more calories than a gentle stroll, but anyone who can ride at 20 mph will likely do something more vigorous than a gentle stroll.

I think the key point is to encourage the OP - the best form of exercise is the one that appeals to you, and if that's cycling, go for it!
by cotswolds
30 Apr 2020, 12:00pm
Forum: Does anyone know … ?
Topic: First E-Bike
Replies: 14
Views: 831

Re: First E-Bike

The best form of exercise for you is the one that you actually do. Much better an e-bike that you go out and ride than an ordinary bike that sits in the garage. I've read that people do get fitter on e-bikes because they ride them for longer. If using them for commuting, they do journeys they wouldn't on an ordinary bike.

If your measure of success is weight loss, you may be disappointed. Cycling is a great way to become fitter, but because it's not weight bearing, you lose less weight than with weight bearing exercise. This will be more true with an e-bike, but you still have to pedal and getting out there with your legs spinning round will get your heart rate up and generally benefit your fitness and health. You'll probably lose some weight, but don't expect quick results.

You're probably not getting any comments on the bikes because we don't really know anything about them. But my reaction is the same as ChrisF, they do look rather cheap and might not last very long. You'd definitely get better value with a second hand e-bike or with Bonefishblues suggestion of a steel frame mountain bike with e-assist. If you don't know much about bikes that may seem rather daunting. So second hand from a bike shop might be the best bet.

Good luck, I hope you succeed.
by cotswolds
28 Apr 2020, 1:59pm
Forum: Does anyone know … ?
Topic: VERY slow Cadence/rpm
Replies: 67
Views: 2772

Re: VERY slow Cadence/rpm

Jdsk wrote:
thatsnotmyname wrote:I would say 'practice' is fundamentally the same as my first point, ie your aerobic/cv fitness.

I was thinking of practising the particular skill of pedalling faster with lower force rather than improving fitness. This doesn't come "naturally'" to some people.


I think there's something more than fitness. I improved my cadence massively when a gear problem meant I couldn't use the large chain ring. Had an issue getting the right part, so rode the bike for 2 weeks without it. I expected to do the same speed so I just got used to pedalling faster. I was already pretty fit, so I don't think that changed.

It caused arguments on the tandem, but that's another story.
by cotswolds
28 Apr 2020, 1:40pm
Forum: Touring & Expedition
Topic: Lockdown non-touring quiz
Replies: 1949
Views: 64110

Re: Lockdown non-touring quiz

jgurney wrote:
jgurney wrote:It is Brenner (or Brennero in Italien).


The zoomed out image suggested a narrow valley (e.g. the cycle path bends round a rise), and a narrow valley with a lot of electric-hauled freight passing through hauled by red locos and somewhere that a cycle tour company would choose as a base suggested the Brenner Pass.


The tour is actually based in Innsbruck, they just have an option to take the train up to Brenner and start from there. (We never heard the Italian place names used, the culture remained Germanic for quite a long way south.)

Well done, over to you.