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Rider Tuneup

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Rider TuneupFor those of us in the PNW, we get excited as the temperatures rise, the rain lets up and the sun graces us with her presence more often…that means perfect riding weather. At the first sight of sun in the forecast, we eagerly tune, wash and pull our warmer gear out (I mean that relatively speaking of course) and head for the road. Only problem is that after a long hiatus, we aren’t fully “tuned” ourselves and we need to treat ourselves like our bikes. Even if you’ve been riding through the winter months, chances are you’ve been more hesitant due to the inclement weather while being lazy about your skills, since traction can be tricky on rain soaked or icy roads. I am a huge advocate of continuing education or refresher courses, whether it be advanced courses or specialized ones offered by track schools, it all helps you become a better and safer rider. Riding style is important too, if you ride in groups you must understand a group dynamic and that every decision you make impacts the riders around you, so join a group start in the back and work your way up as your confidence and skills grow. If you ride on the track, take a course from the track day company to just retune your mind and give you some new tools to put in your toolbox should you require them. This is just like anything else, the more you put in the more you get out and being informed is invaluable.

KNOWLEDGE = EMPOWERMENT = CONFIDENCE = FUN, FUN, FUN!

Did you know that the highest number of at-fault crashes resulting in death and injuries involved males between the ages of 41-50? And out of that 75% of motorcycle crashed involve experienced riders? You would’ve assumed that the highest at risk would be younger riders being hooligans right? Nope, sorry guys. The “experienced” rider who hasn’t been in an accident for a decade or so thinks it is because of his years of experience, yet he could be just lucky or better…rides to his ability (which might be limited). However, would this individual who is “experienced” be able to foresee or avoid an incident should one arise? We can become complacent or even just arrogant that we don’t need any more training, we know all we need to know right? Everyone thinks they are better riders than they truly are, it is human nature to believe that, but that belief is not going to help you when you encounter a situation you aren’t equipped to deal with. That is why it is important to take a course to challenge your abilities and if you are lucky to get a few/several choice tidbits that will help you navigate the urban jungle and backroads. There are continuing MSF courses offered by various safety schools for those who can ride or haven’t ridden in a while, as well as courses on cornering, street riding courses and advanced rider courses.

You can expand your knowledge to ride within your limits (which will increase with your experience), proper positioning in traffic to be seen and give you the out should you need to use it, read road conditions to help you make the right decision, choose proper gear and even be able to anticipate dangers before they occur. I often hear people say they ride like they are invisible and while that is good it is better to ride more knowledgable because are you truly invisible when they hit you? Sorry that is my sarcasm taking over. Being able to really see dangers far ahead is a skill and one that can and should be practiced on a daily basis. Rider training is where it all starts and continues. Did you know one of the leading causes of multi-vehicle motorcycle crashes is other vehicle drivers’ failure to see or yield to motorcyclists? With technology creeping into our cars in the fashion of smartphones people are surfing the web, texting, Facebooking, Tweeting, etc all while driving with little to no concern about us so it is us to be proactive. Check out the Motorcycle Safety Foundation site and locally there are several schools that offer rider courses including: Evergreen Safety Council, Washington Motorcycle Safety Foundation and Puget Sound Safety. If you are looking at doing track days, check with your dealer or 2 Fast Motorcycle Training and Optimum Performance Rider Training both offer performance training schools.

This is a sport we choose and love to do, let’s not let distracted individuals control our ability to truly enjoy doing it. Keep your mind sharp, as sharp as you keep your bike! I’ve been told by many instructors that gals are the ones that get the most out of rider training since they really listen and ask questions. So let’s really hone our skills and show those boys how it’s done. Vixens Ride!

Feeling Drained?

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I was reading my Fitness magazine and found this article in the March issue particularly interesting…”Why So Tired?” It discussed 6 possible reasons you might not have the energy to make it through the day and not just because we are balancing work, family, exercise and the stresses of everyday life. Would any of these possibly apply to you?

1. A lack of Vitamin D (40% of people are deficient), we have receptors in our muscles and in every organ of our body including our heart and brain. If you are Vitamin D deficient you may have no energy. A sign you may be deficient is a dull pain in your muscles and bones when you aren’t working out so ask your doc to run the 25-hydroxy Vitamin D blood test and check to make sure it is between 20-40 nanograms per milliliter. Most people who are treated with vitamin D reported less muscle weakness and fatigue.

2. Inflammed and Swollen Sinuses (Chronic sinusitis) which affects about 12% of adults and can happen over a period of weeks which causes mucus to build up. Symptoms are fatigue, congestion; pain and tenderness around the eye, cheeks and nose; a reduced sense of smell and taste and bad breath. Treat it with a saline nose spray or netipot, if it persists then ask your doc to prescribe a steroid nasal spray, it that doesn’t work see an ear nose and throat specialist.

3. Celiac Disease which affects 2 million people in the US and 70% happen to be women. Eating anything with gluten which can be found in wheat, rye and barley triggers an immune response in your small intestine, which produces inflammation that prevents the absorption of nutrients, malnourished and gives you an upset stomach. It just means that what you consumed isn’t fueling you properly and can leave you tired and run down. Sensitivity to gluten can also make you tired…Diarrhea and weight loss are signs of gluten problems. Other symptoms include fatigue, bloating, body aches, chronic headaches and short-term memory loss. You can treat it by following a gluten free diet: eating fresh fruits and veggies, lean meats, fish, bean, nuts, quinoa and rice or contact your doc to order a blood test to check.

4. Depression: did you know depression and fatigue are so closely linked that it is difficult to know which one triggers the other? Are you easily irritated, have a hard time concentrating and lost your desire to have sex? The culprit responsible for those imbalances is low levels of serotonin, norepinephrine and dopamine in the brain and surprise…they also affect your energy! Doing 30 minutes of cardio 5 times a week plus regular meditation or yoga can help boost you out of the blues. In fact it has been shown that this method works as well as antidepressants in people with moderate depression.

5. Hidden Heart Condition. Are you having trouble sleeping, shortness of breath, indigestion or anxiety then this may be the culprit. Did you know that 70% of women who had heart attacks reported that they were unusually tired a month beforehand? Blockages in your arteries make it harder for blood to flow through your body which in turn ends up wearing you out. So if you suspect this condition see a doctor to do blood pressure and cholesterol tests. Regular exercise and a healthy diet are essential and if symptoms persist, your doc will prescribe meds.

6. Autoimmune disease: overwhelming fatigue you just cant shake, achiness and joint pain that persists for most of the day are signs you may have an autoimmune disease. It’s where your immune system mistakenly attacks your body’s tissues and lucky us 75% of these diseases happen to occur in women. Lupus and rheumatoid arthritis are the most common ones that affect bones and joints for women in their 20’s and 30’s. If your aches and pains last more than a week or continue for months, see your doctor to rule this out. He/she will check for inflammation in the blood, which may indicate you have an autoimmune disease.

Still can’t figure out why you are tired? It might be your meds! If you take protein pump inhibitors (Rx for gastroesophageal reflux disease) they lower your magnesium levels which cause fatigue. Antihistamines relieve allergies, but they can make you sleepy, look for the non drowsy formulas or just take them at bedtime. Blood pressure meds like beta blockers slow your heart’s pumping and can make you tired, ask your doc about calcium channel blockers which work by relaxing the muscles of your blood vessels instead. Statins aka cholesterol drugs can make you tired and cause muscle fatigue, but your doc can tweak the dosage to help and taking coenzyme Q10 supplements can also help. Antianxiety meds like Xanax, Valium and Ativan can leave you zapped so talk with your doc and find alternate ways to manage stress like yoga or some other form of exercise. Antidepressants like Cymbalta, Effexor, Paxil and Zoloft affect histamine, the neurotransmitter responsible for being awake. Taking them at night or switching to Wellbutrin which doesn’t cause drowsiness might help.

Hope that you find this helpful for yourself or a girlfriend who has recently complained of fatigue, seems we are all running on empty these days, let’s stay healthy so we can continue to enjoy the sport we all love! Vixens Ride!

Rich Oliver’s Mystery School

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I truly didn’t know what to expect when I signed up for this school, but I knew that I had to have another tool in my box and from everyone I knew that took this school, this one was essential to becoming a better rider/racer. Days before I left I was excited, the day before I attended the school I was anxious and unable to sleep, the day it was over…I was banged up, bruised, full of knowledge from a pro (that I will be able to refer to when I need) and man, I slept like a rock!

Coming from only understanding and riding for the street/road, this concept was very foreign and hard to remember at times when we were practicing drills. Dirt riding is all about maneuvering the bike underneath you and slightly offsetting your body to counterbalance the bike. Using your foot as a pivot point and keeping those arms up and out of the way while keeping your body towards the front of your bike and if you needed a little extra traction rolling it back to shift the weight to the rear tire. The transfer of weight wasn’t hard to remember however remembering to keep my elbows up was a challenge and something I will work hard on in the future as dirt bikes will add to my skill set.

I was amazed at how each lesson introduced yet another skill that built on the last, until we were all sliding out bikes in a slalom course at pretty decent pace. By the second day, we were all ready to run the courses set up in various combinations. After a very humbling run on a mud course (imagine riding on glass), we did 5 lap races for the majority of the day, ending up with the main event…a 25 lap race with a prize of a life-size foam cutout which would be mailed to you.

Rich Oliver instructs the school, his wife makes sure you are well fed and comfortable and his kids are the instructors and track supervisors. The school is well thought out and very helpful for the first time dirt rider as well as those with experience. From the viewpoint of the first time rider, it was eye opening and overwhelming at the same time, but if you want to learn proper skills and be ahead of the curve, Rich doesn’t disappoint. If you are a seasoned dirt rider, Rich would be an amazing source of information and give you the added skills necessary to edge out a buddy in your next dirt adventure. This school is geared to teach every level of student, be prepared to learn a lot, fall a lot and have fun. Rich’s idea of learning is a lot of time on the bike with little classroom time and discussion, it truly was an experience that I would repeat again.

Importance of Tires

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Ducati Bellevue put on a tire seminar and invited Misty Johnson of Dunlop Tires to share her knowledge and passion for the sport we all love…motorcycling. While we tend to spend money on gear and aftermarket parts on our bikes, we tend to overlook the importance of the two things that keep us anchored (or not) to the road. I don’t know about you, but I love my bikes and to see them sliding down the road due to my ignorance would just devastate me as I am sure it would you too. I know most people would say that tires are expensive, but it is cheaper than replacing parts and pieces on your downed bike and a hell of a lot less expensive than that trip to the ER. I’m not gonna lecture you about this subject, you all know how important it is, but lets just say that it irks me when I see someone spend loads of money on their bike and then cheap out when it comes to tires.

Tire pressure, usage (application) and construction of the tires all play a role in either enhancing or endangering the safety of your ride. Not all tires are created equal and it will matter greatly on what you intend to use those tires for, so do your homework. If you are track riding and want a sticky tire, you are going to get a softer tire which will break down quicker, but you will stick to the asphalt better. If you are looking for longevity and are commuting then a harder tire will give you more miles, but you will give up slightly on the degree of stickiness it provides. Tire pressure also plays a huge role in the safety of your application, so if you don’t know what the suggested tire pressure is for the ones on your bike ask your dealership or check on the forums, but make sure to get the information from a trusted source. Bear in mind temperature can also play a role in the stickiness of your tire and if you plan on trying to rip around leaning off your bike in 30 or less degree(street tires)…don’t, your tires never get warm enough to actually stick to the road and you will chance having a bad day.

Download Dunlop’s 120 Safety Tire Tips

I know it’s not sexy to talk about tires, I’d rather talk about the sound of Akro’s and Termi’s, rear sets, levers, cool gear, etc…but tires are important to the safety of our ride and for keeping our behinds upright so it is worth mentioning. The technology is ever changing and the tire manufacturers are using that to their advantage to produce tires that will hold up to more miles, varying conditions and usage. Truth be told tires are the cheapest insurance you will buy for your bike and your body. Hope to see you all out there real soon if you haven’t brought your babies out of hibernation yet…Vixens Ride!

Bike Update

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Well it’s been a busy few weeks of eBay offers and orders, getting and replacing parts for the R6 to race this year not to mention the mad rush of drilling body work for the painter in anticipation of the first race. My boyfriend, Troy, has been invaluable in getting my bike race ready and KFG has been wonderful in rebuilding parts to make sure I can make the necessary improvements on the track. Troy will be racing his Suzuki 1000 this year and we have formed a racing team called White Tiger Racing with sponsorships including SLICK, Mantis, RideLiveBe, Impact Armor, Yoshimira Racing, Silkolene and Vortex to name a few. We are constantly working on more and are looking at GiMoto for suits and hopefully a helmet sponsor as well.

Many of you may not be aware, but this winter I started working with a coach doing voice overs and finally finished my demo in studio just a few weeks ago. So this truly has been a few very exhausting weeks! I hope all you Vixens have taken your baby out and let her purr or roar a bit, even though Mother Nature has been less than kind to us lately. She needs to get out and stretch a bit too! Check her over and make sure she’s ready to go, clean chain, change brake fluid, check the throttle to make sure it’s smooth and not sticky, go over her a bit and tighten any loose bolts and check tires/pressure. She’ll be ready to roll when you are!

Don’t forget there will be a Tire Seminar at the EuroMoto Show in Lynnwood this weekend…the only change is that it will be open to everyone and not just women. Hope to see you there!

I’ll be posting weekly and sometimes more, so stay warm Vixens and Ride!

CE Approval for Protectors

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One of the questions I asked Mike about his protectors was whether they were CE approved and his reply was more than sufficient to convince me that these protectors are above and beyond what are already available on the market.  The truth is that in the quest to regulate items/industries with the higher purpose of protecting the consumer, it doesn’t always go as planned.  Financial influence and size of company plays a role in how things get regulated and in the end an inferior product can be given the label because they had the financial backing, time and resources to jump through all the hoops.  This is where the little guy loses, but thanks to Mike and his tireless efforts to perfect his product (which continues to improve as technology moves forward) we are the beneficiaries of his hard labor.  This was his response to my question (BTW have I told you I love Mike’s candor?):

The CE standard is a direct adaptation of the extensive testing performed by Dr. Roderick Woods of Cambridge University in the UK.  It just so happens that back in 1994, before there was a CE standard, Dr. Woods graciously impact tested our proposed design. 


It was Dr. Woods guidance and suggestions during these numerous tests that lead directly to the “patented”Impact Armor design you see today.  Dr. Woods never asked for payment or favor. There would be no Impact Armor if it wasn’t for Dr. Woods unselfish generosity.

Also remember one thing.  Unlike Tpro, Knox, Dainese, Alpinestars etal, We did not put our protection on a single individual until we had our “bright idea” impact tested.

CE: standard.  We make made to measure armor. To obtain the govt. stamp requires that we submit a complete protector for each size we intend to sell. This is impractical and expensive.  Besides the fact it just ticks me off. Our protection exceeded the current level 2 standards back in 1995. The government adapted, almost verbatim, Dr. Woods testing standards and methods.  That’s why I call him the “God father” of the CE standard.

In the past I’ve been contacted by wags who wanted me to give them the test results obtained by Dr. Woods.  For some reason they get indignant when I refuse. divulge what it took me years to achieve?  I suppose he’ll be calling Apple next and ask them for the inner workings of the iPhone. 

I also should state that these protectors are not just for racers, they are for the street riders as well.  I believe we face dangers on the track, but those are dangers we put ourselves in…on the street we are faced with dangers unforeseen and wouldn’t it make sense to protect ourselves for the sake of our families.  The protectors are worn under the jacket and pants and are unlike the bulky protectors we are accustomed to seeing, they are made to fit you specifically and as they warm up they mold to your body.  Impact armor also custom makes armor to replace the pads in your jacket and pants just call and ask him how to place the order.  Don’t forget to use the code for your discount:  MV119 – 5% for either chest or back and 10% for both.

Impact Safe-T Armor, Part 1

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jenn-2014-back-templateIn my search for more comfortable and protective safety gear that actually fits, I was introduced to the owner of Impact Armor, Mike Braxton, through my boyfriend, Troy Cook.   Troy has raced in Impact Armor for many years and crashed several times while wearing their chest and back protectors…he swears by them for comfort and safety.  Last season I wore a Tryonic Feel 3.7 Race back protector ($199.99) which did not have kidney protection and had a Dainese chest protector ($69.95) of which I could only wear one on track since it was too bulky to wear both. Jenn-ls-chest-fitting-template Not to mention how uncomfortable and distracting either of them were to have on while riding.  The purpose of protection is safety and what good is protection when it is uncomfortable and a distraction?   Impact Armor changes all that!  While filling out the custom armor form it became very clear I was going to have to discuss my body type with Mike to make sure the armor would fit accordingly.  As we all know, women come in all shapes and sizesElena-Myers and that comes with serious challenges when trying to purchase things off the rack.  Mike believes protective armor will only work if it fits, doesn’t distract from the task and the individual is confident it will function as needed.  I believe the list of clients on his website are a testament to his dedication and success in his endeavor to protect us all in our chosen sport.

I have negotiated a special deal for both the women and men that are members of my site.  While it will be easier to fit the men, the Lisa-Fitzgerald-2013-chest-protectorgals will need to add some extra measurements, send pictures and stay in contact with Mike during the process of the development of their protective gear.  Impact’s female chest and back protectors are made to measure.  And as such,  your input during the design phase of the chest protector Kats-chest-protectorprofile (in particular) is essential.   It is also important to note that this process can last a month (during off season) or more should racing season be in progress as protectors are placed in order of urgency.  Racers that require protectors before a certain date will need to tell Mike that they have a deadline.  Mike will ship to tracks, hotels, where ever needed Jenny-Besaw-chest-protectorto make sure individuals receive their order when needed.  Impact Safe-T Armor can withstand multiple crashes, however should their be a question sending a quick text or email will allow Mike to determine if they are still usable or require repairs and/or replacement.   Please be aware these are not just for racers, they are made for various applications shelina-Moreda-chestincluding street and track day riders.  If you are unsure which one to order call Mike and he will guide you to the one that best suits your riding needs. The offer is as follows:

1.  5% off chest or back protector only

2.  10% off the purchase of both a chest and back protector

3.  Shipping and Handling capped at $17 for template and final product

CODE:  Enter MV119 at checkout

Visit Impact Armor for details about his products and to see more pictures of his amazing product line!

More pictures and details of the process to come, stay tuned!

Happy New Year

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I realize this blog is a tad bit late, but us vixens can be excused our little slip ups.  I hope everyone had a wonderful new year and that it has gotten off to a great start.  Many things have been happening since I’ve last posted including traveling abroad,  the redo of my track bike (check out the pictures), getting sponsors for the upcoming season, getting coached for voice overs (and headed into studio for my demo soon), working out the details of my involvement with different track companies (2 Fast, OPRT, Ducati Bellevue and a newbie) and working with the newbie which you will hear about very soon.  There is always opportunity knocking and it just requires finding the ones most beneficial to making us successful…look for some changes in the new year and the ability to purchase MotoVixen apparel at track events.

The redo of my track bike has been a bit of a challenge as we found that my subframe was cracked, my front master cylinder was gone, body work was just trashed and the poor thing is in the need of a good service and some tender loving care.  My forks and rear shock are in at KFG Racing to get cartridges and a rebuild so we can really push limits and gain some major speed.  A new front and rear sprocket with less teeth (I had a stunter sprocket) and a new chain, new rear sets since my last crash literally bent it over forward onto itself and a rebuild on the steering dampener should all make me and my bike way happier this year.  I also had the opportunity to sign up for a 2 day class down in Fresno at Rich Oliver’s Mystery School to really learn how to slide a bike the first week in March and am so excited to get dirty and beat up.  The knowledge I will gain from that class will give me the confidence to translate that to my racing and my street riding.

For next year’s track days there will be some fun changes which we will divulge when we confirmation, I know you guys/gals will love it!  As you can see the event calendar is riddled with copious days to get your adrenaline high, so save that for the track and don’t be a total tool on the street (I didn’t say don’t ride fast so don’t start bombarding me with angry comments).  I tend to be a bit heavy on the throttle too so who am I to judge?  I do look forward to many more women joining in on track days and if I can count on all of you to spread the word and let me know I can organize a full session (minimum participants will need to be met) just for women of all levels.  The boys won’t know what to do and actually it would be a win-win for the track companies since where there are gals, there are tons of boys 😉 just saying!  As always, chime in with suggestions I am open to hear and relay them confidentially to the track companies they always want feedback.

As always Vixens, just Ride!

Visibility

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Even for the skilled rider visibility is always a concern, as riders we are constantly faced with being seen by drivers. It is however, our responsibility to make our presence known by doing a few things to ensure our own safety. As many a street riders knows, riding on the street can be dangerous if you go in with the mentality that drivers are aware of you, big surprise, they don’t. You must be able to make yourself visible, predict scenarios and keep yourself away from potential danger and deal with hazards if and when they occur. Riding on the street was once described to me as being in a real life video game and I do have to admit, it truly is. This is even more important as the weather changes and the daylight hours decrease, having the knowledge in making your presence known is paramount to your safety.

Being visible is the most important part of your riding strategy, from the moment that helmet goes on, it should be your main mission. “See and be seen” is the common phrase most schools will use and is the most important part of any riding strategy. The most common comment by motorists about motorcycle accidents is that they didn’t see the motorcyclist until it was too late. Motorcyclists being smaller than cars can make it harder for drivers to judge their speed and truth be told we are small enough that the brain (when looking in the mirrors) may just see us as part of the background and not as a potential hazard. This coupled with technology and drivers being distracted by their smartphones can lead to disaster, so ride aggressively by letting your presence be known…(i.e. not riding in blind spots, with high beams on, signaling when changing lanes, lane positioning, using a horn should the driver drift in your lane, flashing your brake light before stops, etc.).

Always wear protective gear, whether it is bright, light, whatever…just wear proper gear. That gear will save you in the event of an accident, so don’t think that just because you are going around the corner for a quick ride nothing can happen, it can and probably will so just be prepared. Riding with your headlight on high beams during the daytime can help, but remember to turn it off in the evening hours so as not to blind drivers. Also, use your flasher at night if need be to let your presence be known, drivers may not see you and the brief flicker will get their attention pretty quickly. Communicate your intentions clearly, don’t be wishy washy, know what you are planning to do and execute it precisely so there is no confusion to the actions you are about to take. If you are changing lanes or turning always remember to signal and cancel them after (talking to those of you who leave those blinkers on). If you are stopping, a quick little squeeze of your brake before you fully brake will let drivers know you will be stopping. Use your horn if necessary, but honestly most drivers can’t hear our horns over their stereos so avoidance is a better strategy.

Scanning is our best line of defense when it comes to safety. Seeing the things that might affect you is key to your best defense and that requires scanning, not just the things ahead of you but surrounding you as well. Never let your attention be fixed on any one object for more than a split second and the general rule is to scan a 12-15 second path of travel, meaning that you need to see ahead to an area it will take you approximately that time to reach. If you are traveling at a higher rate of speed, you will cover a lot of ground and you must be able to maneuver your way around hazards that much more quickly. Gathering information about road conditions, traffic ahead, behind and beside you as well as vehicles that can cross your path of travel are especially critical, not to mention pedestrians and animals. Checking your rearview mirrors and physically turning to check blind spots are all essential when changing lanes, turning or stopping. Determining what is important during a scan involves practice and experience, but the basics are the same. Focus on your intended path while maintaining a nice cushion around you (we have the benefit of speed so use it), if you feel squeezed in then get around the obstacles and provide yourself a safe cushion around you so your attention can be used on road hazards vs. cars surrounding you. Check your rearview mirrors often and what is beside you, as they will not always be aware of you being there and make sure to stay out of drivers blind spots (moving within the lane, lane positioning, helps drivers know you are there). Keep your eyes up, don’t look down or your response time will be cut dramatically. Getting good visual information is very important for riders because everything that follows involves decisions is based on that information.

Riding a motorcycle is complex and involves perception which uses our senses (the reason we all love to ride). From the information we receive in our brain we have to quickly weed out and determine what is important and what isn’t in seconds. Bad decisions are made when we are impaired and unable to correctly process this information, which is why you shouldn’t ride when you are under the influence, emotionally impaired or are sleep deprived, as your reaction time is greatly reduced or you just end up making inappropriate responses that can lead to a harmful event. Always look where you want to go, yeah we’ve all heard this a million times, but it is true. Always look where you intend to go and your bike will magically follow where your eyes take you, ok it’s not magical but it does. That is why you don’t want to target fixate, where you focus on an object for longer than your should, your body tenses as it sees it as a potential danger and before you realize it, you are headed for the object you had ever intention to avoid. Look past it and be aware of it, but focus on where you want to be and you will end up on the path you are focused on. It takes practice and confidence in your abilities and if you are riding with the hair on the back of your neck standing on end, sweaty palms, racing heartbeat or even a death grip on your bars, you may be riding well above your means. Riding involves all of your senses, use them to your advantage, but stay relaxed and with smooth steady movements (your hands should be nice and slow). If your arms or hands are tired after every ride, you are too tense, learn to relax and give less input to your bike, it will thank you for it and you will enjoy the rides that much more. Seat time is the only way to feel more comfortable on your bike so get out there often and practice. Be safe and see you Vixens out there!

Metabolism Facts

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All this talk about metabolism made me curious so I did a little research about it so I could give you the facts of my findings. Metabolism is the process by which the nutrients in the food we eat are broken down in our cells to produce energy for our body. Most of the time when people talk about metabolism they are actually talking about BMR (Basal Metabolic Rate) which is the number of calories your body burns over a set period of time. Your metabolism is controlled by the thyroid gland in the neck which is controlled by the hypothalamus. The speed of your metabolism depends on the complex chemical messages sent from your body to your brain telling it how much it needs to keep going. Body size and composition determine how much food you need to produce energy so the heavier you are the more energy your body need to consume to keep going, so you actually have a higher metabolic rate. Think of it like a big luxury car vs. a compact car, it takes more fuel to run the big car than it does the small car, same applies to people.

As unfair as this is, men have a higher metabolism than women. Men have more muscle and since it is more “metabolically active” than fat, it burns more energy, even at rest. Although a large man may actually have a slower metabolism than a slim woman with more muscle tissue. Age is also a factor, as it slows down slightly with age due to loss of muscle tissue as we get older. Making it that more important to stay physically active the older we get. Exercise and increased activity levels can increase your metabolism because you breathe harder and your heart rate increases, which in turn causes a demand for more energy. Although, it needs to be vigorous to make a significant difference and your metabolic rate goes back to normal as your hear rate recovers. Regular exercise, especially strength training (free weights, weight machines) all build muscle and the greater your muscle mass the higher your BMR.

The thyroid is always the villain. Having an underactive thyroid must be the problem if you are gaining weight right? Not always, it would require an extremely under active thyroid (clues would be extreme fatigue, depression, dry skin and hair, and a loss of sex drive) to be the cause. Taking a look at what you are eating and portion size could be the issue, but if you have any of the symptoms listed, check with a doctor immediately. People swear by ephedrine which can speed up metabolism and decrease appetite, but it increases heart rate and blood pressure which could be dangerous so it is best to stay away from it. Caffeine and red chilies can raise BMR briefly, but the effects are too small to bother with and the side effects are the same as ephedrine so you are better off saving your money, eating a little less and going for a brisk walk.

So you want to know how many calories to consume every day? Here’s what you need to know when figuring how many calories you should be ingesting daily http://www.caloriesperhour.com/tutorial_need.php:

1. You Resting Metabolic Rate (RMR) http://www.caloriesperhour.com/tutorial_BMR.php accounts for 70% of the calories you burn just to stay alive (in order to keep breathing, making sure your heart beats and blood pumps around your body)
2. Around 12% of your calories are used for thermogenesis  – what you need to keep warm, digest food and respond to stress.
3. The rest are burned doing daily tasks or more strenuous exercise.