JerseyBin Purchase Helps Roadies, Family

Roadbikerider.com noted in its recent newsletter that the owner of a small company that produces a neat cycling product called JerseyBins is recovering from brain tumor surgery and is undergoing chemotherapy.

Roadbikerider suggests - and we agree - that cyclists could help out Rob Kortus and his family with the purchase of a JerseyBin.

The JerseyBin is a small, tough plastic pouch that fits neatly into a jersey pocket. It's more durable that the baggies you use now and will keep a handful of items protected from rain and perspiration. They come in two sizes and are less than $10 per pair.

Here's a link to the review at Roadbikerider: http://www.roadbikerider.com/producttests.htm. You can go directly to the source at http://www.jerseybin.com/.

Pick Cherries to Recover Quicker

Can tart cherries help cyclists recover faster? The Cherry Marketing Institute says it works for runners. The group has introduced a recovery routine based around tart cherry juice. Here's what they have to say about the drink's post-workout powers:

From gold medalists to weekend warriors, athletes at every level are in search of new ways to reduce pain and enhance post-exercise recovery. Recent research shows that drinking tart cherry juice may help runners recover more quickly and effectively from post-race pain.
The Cherry Marketing Institute has joined forces with gold medalist Bryan Clay and sports dietitian Leslie Bonci to introduce the "Red Recovery Routine." The routine offers pain relief and performance tips on reducing inflammation, staying hydrated and fueling with proper foods like tart cherries before, during and after workouts.
Studies reveal that powerful antioxidants called anthocyanins, which give cherries their bright red color, have anti-inflammatory properties that can help protect muscles and joints, thereby reducing post-exercise pain.
Clay, who incorporates the Red Recovery Routine into his training program for the 2012 games, knows what works and what doesn't when it comes to pain relief and recovery.
"I have definitely seen a reduction in muscle soreness since I've added cherries to my training table," said Clay. "If I can incorporate something into my diet that's all-natural, tastes great and helps me recover more quickly, that's a winning proposition."
Recent research from Oregon Health & Science University(1) revealed that runners who drank cherry juice twice a day for seven days prior to and on the day of a long-distance relay had significantly less muscle pain following the race than those who drank another fruit juice beverage. This is the latest in a growing body of science linking cherries to powerful anti-inflammatory benefits.
Bonci, who is director of sports nutrition at the University of Pittsburgh, agrees tart cherries or juice are great to use before and after exercise.
"Most people only think about how to manage post-workout pain, not realizing that pain management and the ability to maximize muscle recovery starts before you even put on your shoes," said Bonci. "I recommend tart cherry juice to my athletes because it is a natural, anti-inflammatory option that provides additional nutrition value such as antioxidants and carbohydrates. Cherry juice is also extremely convenient to incorporate into a routine because it is available all year round and easy to take on the road."
The Red Recovery Routine is available at http://www.choosecherries.com/. The site also features other exceptional athletes who have discovered the pain-fighting power of tart cherries.

(1) Kuehl KS, Chestnutt J, Elliot DL, Lilley C. Efficacy of tart cherry juice in reducing muscle pain after strenuous exercise. American College of Sports Medicine. 851. May, 2009.

D3 Blood Test Marks Bone Strength

The debate over whether cycling is bad for bone strength is becoming a long-lived debate. Dr. Gabe Mirkin says any exercise, including cycling, will strengthen bones. He recommends cyclists make sure they are watching the nutrients that keep bones healthy. Here's the doc's latest take on the matter, from his eZine:

No data exists in the scientific literature showing that any type of exercise weakens bones. Bone growth depends on the forces exerted on them by gravity and contracting muscles. So any activity or exercise that causes you to contract your muscles will strengthen bones (Medicine & Science in Sports & Exercise, November 2009).

Previous studies showed that world class cyclists had reduced bone densities in their spines. However, bone density tests do not measure bones strength. They measure how much bones block X-rays that try to pass through them. The only way to measure bone strength is to see how much force it takes to break a bone.

The most likely explanations for broken bones in cyclists are high-impact crashes and/or lack of vitamin D. I recommend that all cyclists get a blood test called Vitamin D3 in December or January. If it is below 75 nmol/L, they are deficient in vitamin D and at increased risk for breaking bones. To prevent fractures, they should do winter training in the southern sunbelt or take at least 800 IU of Vitamin D3 per day.

A recent review of 12 blinded, controlled scientific studies showed that oral vitamin D reduced non-vertebral and hip fractures in patients over 65 years of age (Evidence-Based Medicine, October 2009). Blood levels of vitamin D below 75 nmol/L cause parathyroid hormone levels to rise too high, which causes osteoporosis. A main function of vitamin D is to increase calcium absorption from the intestines into the bloodstream. When blood levels of vitamin D fall below 75 nmol/L, levels of ionizable calcium drop. This causes the parathyroid gland to produce large amounts of its hormone. Higher than normal blood parathyroid hormone levels take calcium out of bones to cause osteoporosis.

Keep up with Dr. Mirkin's advice and subscribe to his weekly eZine at http://www.drmirkin.com/.