Cycle Safety and Fitness

After the longest, and coldest Winter EVER, I feel as if Spring has arrived. And with its arrival, I got back on my bike to work this week.

For me, cycling to work has many benefits. Firstly,cycling to work is one of my very few opportunities to exercise regularly during a very busy week. Not only do I get regular exercise in, but it helps me get fit for the Summer ahead.

Cycling to work gets me out and off the public transport system. Thank goodness! The tube is not the most pleasant journey when one has to wait for 3 tube trains to pass before one can even board, then stand squeezed between someone's back and chest, with another person's bag digging in one's side. It's far more relaxing and more scenic on the bike. As I cycle over London Bridge, Tower Bridge looks amazing every morning, especially with the sun rising. And after a stressful day at work, why be more miserable facing the crammed journey home?! Cycling is a wonderful way to relieve the stress from a busy and stressful day!

I tried not to pay too much attention to the cyclist knocked off his bike on London Bridge one morning while I was admiring the Thames. Seriously, this brings me to the matter of Cycle Safety.

1. Cycle Safety Tip 1 - WEAR A HELMET!!
It's London! There are cars, big red buses and rude taxi drivers to deal with, not to mention the pedestrians that don't bother looking before they cross the road, and the other cyclists who can be just as scary, unpredictable and dangerous.
I had a friend who's husband was knocked off his bike by a bus. He wasn't wearing a helmet at the time and suffered serious head and brain trauma which changed his personality. It took a good 12 months before his personality returned back to normal. He was lucky to survive.

2. Cycle Safety Tip 2 - DO NOT EVER STOP AT A RED LIGHT ON THE INSIDE OF A BUS OR TRUCK!!
Many of the recent cycle fatalities on London roads are due to cyclists who stop next to a truck at a light. THEY CANNOT SEE YOU and when they turn the corner, unfortunately you will come off the worst as you get crushed between the truck and the barrier on the other side, or simply be knocked over, then run over! You need to exercise some patience when cycling. It's important to get ahead of stationary traffic at lights, but only do this if you know you can get in front before the lights change.

3. Cycle Safety Tip 3 - DO NOT RUN RED LIGHTS OR PEDESTRIAN CROSSINGS
I cycled up Liverpool St a few months ago, and watched the police pull over evey cyclist who ran either a red light or a pedestrian crossing. RED not only means STOP, but cars in the other direction are not expecting you. By running any RED, you risk being hit.

4. Cycle Safety Tip 4 - BE AS VISIBLE AS POSSIBLE
Wear a reflective vest and use both front and back lights after dark. As a driver of a car, cyclists who wear bright reflective clothing and use lights are much more visible than those who are wearing plain clothes. I don't care what I look like on the bike, as long as I can be seen.

Cycling is a great way to get fit, manage stress and save some money. So get your your brakes checked, chain oiled, tyres pumped and that glamorous protective equipment ready......Have Fun and Be Safe!

Carbohydrates - Before or After Exercise?

A friend recently asked me when should carbohydrates be eaten, before or after exercise? The answer is both!

Carbohydrates, when ingested, is broken down to either glucose or glycogen. The body uses glucose to perform activity. Carbohydrates that are not used immediately for energy is stored in the body, specifically in the liver and muscles, as glycogen.

Glycogen can only be stored in limited amounts. Consuming enough carbohydrates before exercise is important, so the body has fuel to exercise. But consuming carbohydrates after exercise is just as important to replace lost energy and to replenish glycogen stores.

If you exercise in the evening, it is better to consume carbohydrates throughout the day and before you exercise.

If you ever feel weak, dizzy, or have the shakes after exercise, one reason is due to a drop in your blood glucose levels. So if you exercise late at night, sometimes a small bite to eat afterwards can help. I recommend fruit or toast.

CARBOHYDRATES - The Essential Energy Source

Carbohydrates are the most important source of energy in our diet and should comprise 50-60% of our total dietary intake. Carbohydrate foods include pasta, bread, cereals, potatoes, rice and wholegrain foods. These are also known as complex carbohydrates. It is recommended most of our carbohydrate intake should come from these foods.

Simple carbohydrates refers to sugars. Although natural sugars are found in food such as fruit, sugar is added to other carbohyrate foods including cakes, biscuits, pastries. It is these types of carbohydrate foods one needs to reduce.

If you are an athlete or exercise regularly, your carbohydrate intake might comprise 65% of your total diet. This is because your body has limited storage capacity for carboydrates (in the form of glycogen). Regular re-fuelling is required to sustain your body's needs during exercise and sport.