Lose It - Free iPhone App

continued from Bicycling and Weight Loss Part II – Understanding
I knew I had a problem with eating but didn’t know what to do. Diets didn’t seem to help. I just felt out of control and helpless. I seemed to eat just like everyone else I know.

Lose It Weight Graph

My Doctor suggested a Food Diary. “Just write down everything you eat and all will become obvious” he said. I did and everything didn’t seem obvious because I still had no easy way to covert what I ate to calories and compare that to what I should be eating. My food diary was a chore not a tool and quickly fell into disuse.

Lost It Total Page

Discovery #2 iPhone/iPod Touch Food Diaries.

One day I ran across an iPod Touch (iPhone) application called “Lose It“. What an awful name. This App changed my life. It gave me an easy way to record everything I ate using a tool that I was already carrying all of the time. It wasn’t just easy to log the food I ate; it also totaled the calories and nutrients in the food I was eating. It maintained a running total of my calories consumed against a daily calorie target I selected (I chose lose 1 pound per week). It also let me log my exercise (biking time primarily) and calculated calories consumed by that exercise. I now had a continuously updated log of what was happening as I went through the day and it was fun! The log showed kept me up on my calories consumed, calories used, and how may calories I had left for the day. What made this work was how easy the App made doing it. Keeping a log wasn’t a chore it was fun.

Lose It Nutrients

This sounds simple but this simple tool gave me control of my life. Change was almost immediate. I could see what things I ate that had lots of calories but didn’t really have much flavor and left me unstatisfied. Things I just seemed to eat out of habit. I could also look at what I was going to eat and judge it’s impact on my day. I now controlled the intake into my body in a way that made sense for me.

Knowing what I was eating and how I was doing during the day made me feel in control of my eating for the first time. It wasn’t like when I was on a diet or counting weight watcher points. I could eat anything I wanted to eat. I just didn’t seem to want to eat more than my target for that day. I almost automatically started changing my diet, dropping fatty foods and replacing them with healthier options. I felt better.  I was losing weight, then feeling even better. My clothes became too big and I had to buy smaller sizes, this made me feel even better. I was in a feedback loop with lots of positive reinforcement for the changes I was making positive changes to my life almost without thinking about them.

Lose It - List of your Exercises

The other great thing is that this system rewarded me when I rode my bike. When I came home after a ride I had earned the bar or beer I used to chase hunger away. It just seemed right, I was using the Laws of Thermodynamics and getting healthier.

This was the single most important change I made; I was now in control and could understand the impact of my decisions. I didn’t need to diet, I just knew what and how much to eat. I know this may not make sense, but being in control was the secret for me to losing weight. My Doctor was right “Just write down everything you eat and all will become obvious”. I just had to find a way to do it that worked for me.

The next post will cover some things that helped but now you know my secret.

Road Id Elite

If you watched the Tour de France this year you saw all of the announcers wearing the new Road Id Elite bracelets. I thought they looked great. I have always liked the idea of wearing something with contact information in case of an accident. But just didn’t like the looks of the original Road Id so I put an orange tag on my bike with contact information.

My wife gave me a new yellow Road Id Elite for my birthday and I love it.

continued from: Bicycling and Weight Loss Part I – Overview

Last January my weight was up, my blood pressure was too high, and my hip hurt a lot. I later found out that the hip problem I’d been chasing for 2 years was really a back problem. I realized it was no coincidence I had all of these problems, I was too fat and my body was doing the best it could to compensate and tell me it was time to change.

I knew I was eating too much but dieting had never really worked for me. I tried the South Beach Diet several times, my wife’s favorite, but never really had much success. I’d lose 10 or 20 pounds but would have them back as soon as I stopped. There was always a stop because I got tired of feeling deprived.

I was dieting but not learning anything about why my weight out of control. All I knew was if I dieted I lost weight and when I stopped I got the weight back plus some. My Doctor suggested a Food Diary. That made sense and I started just writing down what I was eating.

One thing became immediately obvious, my portion sizes were way too large. Since I cook that was easy to fix. But cutting back on portion size left me unsatisfied. I was used to eating until I felt full.

Discovery 1: Eat more slowly and stop when you are no longer hungry. Don’t keep eating until you feel full.

When I ran across this thought it seemed so obvious. Why had I never realized that  I didn’t have to eat everything and leave the table feeling stuffed? I know I can blame my poor Mother but really thoughtless behavior is all my fault but I can do better. A Dutch track coach I met cycling said it very well, “Don’t eat like a pig; eat like a person”. What he meant I am sure is stop eating when you stop feeling hungry.

Ok, I cut back portion sizes and stopped when I no longer felt hungry. But I didn’t feel satisfied with my food. I’d bicycled a bit in Europe and remembered how I felt after meals in France and Italy. The serving sizes had been small by American standards but they were so full of flavor that I left the table feeling satisfied. I’d been searching for quite a while on how to replicate that experience at home. But I found French techniques way to complicated for my schedule and the fresh ingredients hard to get.

Somewhere in my reading I ran across a theory that might explain why I felt so unsatisfied with my cooking and most restaurant food. The premise I kept finding is that American food flavoring is based around a powerful combination of fat, sugar and salt that is almost addictive. That food triad stimulates us in a way that makes us eat more while hiding the true flavor of food with a flavor that is powerful and seductive but not healthy in excess. I don’t know if the triad of sugar, fat, and salt really changes our brain chemistry as some claim but I do know I was addicted. I needed lots of salt, sugar, and fat in my food to enjoy it.

I knew I had to stop adding salt to my food, but did not want to start using sugar substitutes again. They just seemed to make me hungry.

continued Bicycling and Weight Loss Part III – Gaining Control

If my previous posts have persuaded you to try Power Grips, you can find them at a much better price than on the Power Grips website. Give BikeWagon.com a try, their price is $69.93 with free shipping for the pedal set with High Performance Pedal and XL Power Grip (for those of us with size 11 or bigger feet). The price at the Power Grips site is $82.95.

It is coming to the end of Bicycle Touring season in New Hampshire. The nights are cold and it time to be thinking of great day rides with crystal clear skies, low humidity, no bugs, and soon colorful leaves. It is also a good time to reflect on this year’s cycling.

My major accomplishment this year was losing 45 pounds without dieting. It is an an accomplishment that I am very proud of and that has made my life better.

I have been riding high milage for years but this was the first year I lost much weight. The weight loss didn’t happen with no changes. In the next few posts I’ll take your through what I did differently this year that I believe has made me healthier and stronger and made those changes sustainable. I claim no expertise so please fill free to jump in and straighten me out when I go astray. I also believe in few things but I am strong believer in the “The Laws of Thermodynamics” and the use of “feedback” in control systems.

The things I did differently that helped me lose weight:

1. I did not diet

2. I did watch my intake and use of energy

3. I changed the way I eat

4. Oolong Tea [Please don't jump to those crazy Oolong weight loss ads on the net and spend a lot of money]

I’ll explain each of these in future posts. There isn’t much new or different here, maybe one thing, but some simple changes have helped me changed my life. I want to share them with you because often the simplest lessons are the hardest to learn and the ones we have to keep relearning.

next part Bicycling and Weight Loss Part II – Understanding

Checking out the new Word Press iPhone / iPod Touch app. This is my first on the road post from my iPod Touch.

I carried a laptop a few times on tours and hated it. In Croatia I tried posting at Internet Cafes but the different keyboard set up drove me crazy.

Posting from the iPod Touch isn’t as easy as my iMac but a lot nicer than carrying a laptop. This is hard to beat  for bike tours, a lot nicer than a netbook if you can find a WiFi connection. I love my iPod Touch my all time favorite computer.

In Boston maybe the worst bicycling city in the USA

Wow … I am impressed. I called last night because I need new idler mounting hardware after stripping off the TerraCycle Idlers. Greg Peek answered the phone and was so helpful … it was amazing. He is putting together a package of parts and shipping to me. This is outstanding support.

Most bike manufacturers are just interested in building and selling new bikes but Greg is addicted to excellence. He really takes the time to support existing customers. Kudos Greg!!!

9/7/09 Update: I have removed this kit from my bike. I just can’t stand the noise and don’t like the way it deflects the chain. From this latest picture I see that they may have changed the kit slightly  from the one I purchased. But I think that is the original picture and what they ship is slightly different.

5/12/09 Update: I can’t recommend this idler kit for the Slipstream. I have done a bit of riding with them now and have to say I am not impressed. The concept is good but the reality is increased noise and an idler that doesn’t seem to follow the chain line very well. This is an expensive upgrade without significant benefits.

TerraCycle offers a Longbikes Slipstream Idler Kit that looks very nicely made. It replaces the rubber idlers seen on most recumbents with coged idlers that have high quality bearings. TerraCycle claims that the better idlers provide improved efficiency and quieter operation. This improvement is not inexpensive, $154 for the kit.

I agree with TerraCycle’s explanation of why good quality idlers are important but I am not sure how noticeable the improvement will be for most riders. I have ordered a Kit and will document my experience.

The kit is not easy to find at the TerraCycle web site, the link above will save you time finding it.

(more description of the kit and TerraCycle’s explanation of why high quality idlers are important follow)

TerraCycle’s description of the Longbikes Slipstream Idler kit:

This idler kit upgrades both idlers on your Longbikes Slipstream. This kit replaces the Power Side idler with a smooth, efficient 15T Power Side Idler. A special bolt and adapter bushing enable the idler to float side to side with the chain for less noise and greater efficiency. The return side uses the existing bracket, but a new stainless steel idler shaft bolt lets the new return idler float as well. As always, this kit includes complete instructions, and everything you need for a smoother, quieter, long lasting chainline.

Powerside Idler

Return Idler

This is the famous TerraCycle return idler used in our kits. It is built to last for thousands of miles. We have not seen a worn out one yet! Constructed with a lightweight aluminum bearing carrier, industrial quality urethane bed to keep the chain moving smoothly and quietly. ABEC 7 bearing to keep everything rolling effortlessly.

TerraCycle has an interesting story on WHY GOOD QUALITY IDLERS ARE VERY IMPORTANT FOR YOUR RECUMBENT!.

Idlers are the bread and butter of TerraCycle- it is the most of what we do and what we think about day in and day out. We spend hours on the phone every week with customers looking for more out of their bikes, and we are successful at getting them that benefit. Years have been spent developing the TerraCycle idlers, and without tooting our own horn, we probably know more about idlers and chain lines for recumbents than anyone in the business. Years of experience talking to riders, plus our own experiences with everything from streamliners to touring bikes, has taught us a lot about what makes recumbent chainlines work better. TerraCycle idlers have been recognized as the finest available. Each idler is made here in Portland, Oregon in our own machine shop with complete dedication to detail and quality.

CNC machined idlers with tight tolerances deliver more power to your drive train and are quieter, smoother, and allow the chainline to run with less vibration. The drive train is one place on a bike that deserves the best parts you can afford. Because of the long lengths of chain that recumbents have, a quality idler system is really key. The industry standard has been to use inexpensive molded plastic rollers that are highly inefficient at transferring chain power to the rear wheel. Bumping chain along a hard non-toothed surface on the power side makes no sense at all. Everywhere else in the power side of your drive train (chainrings and cassette) toothed cogs are used- why should the idler be any less important? Running a loaded chain over a non-cogged surface causes friction and power loss as the chain attempts to dig itself a groove in the plastic idler, or worse yet, with harder plastic idlers, the chain bumps its way along on the way to the rear or drive wheel. A chain has a very specific shape that is designed to run on only one thing when loaded- and that is a cog. Don’t let anyone tell you anything different because any good engineer will tell you that simply isn’t the case. The shape of the molded non-cogged power idler is probably better designed for lines on a boat. Unfortunately our bikes aren’t run with ropes, we have chains, so what we run that chain over shouldn’t look like something designed for rope.

There is an exception to the cog rule and that is for the return chain which is only loaded by its own weight plus the tension from the derailleur arm spring. In this application a non-cogged idler is an option if it is well made/has high quality bearings and is not prone to premature wear. Our return idlers use the same industrial urethane material in the beds as is found on the most expensive warehouse rollers. Because the return chain tends to wander side to side within the idler without the higher loads our floating return system allow the change in chain angle to be accomodated as you change gears. To illustrate the issues with molded power idlers for longevity we recently received a call from a customer on a cross country trip who called us from a remote location in Indiana telling us that his stock idler system had completely disintegrated rendering his bike un-rideable. Many customers report that their stock idlers are wearing out in a matter of a few months. Our belief is that drive train components should be much longer lived and more efficient than this, which is why we design our idlers to last the life of your bike.

Some manufacturers are using softer plastics in an attempt to fool you into thinking that the idler is working better because it sounds quieter than the harder plastics, but again don’t be fooled, you aren’t gaining anything and maybe even losing even more power than you imagine. Lower noise does not automatically equate to efficiency. While we are on the friction topic, chain tubes cause friction on a chain. No matter how nice the tube is (and there is a wide range of tube qualities out there) you are still running a chain on or through a surface it isn’t optimally designed for. Chain tubes wear out and it really isn’t smart to run a chain though a variety of angles between your crank and your rear wheel through lots of tubing. However, if the goal is to keep your pant leg free from chain grease on a commuter bike, then by all means the trade off in efficiency is probably worth it. The number of customers who call asking us to help them get rid of the multiple feet of tubing their bikes came with is phenomenal. We use chain tubes on a very few of our kits, basically where the bike and the chainline absolutely require it. We use high quality, low noise/low friction tube, keep the lengths short, and flare BOTH ends of the tube to reduce entry/exit vibration. If you think about the thousands of pedal strokes you do annually, and then think about power robbing idlers, or multiple/long lengths of chain tubing, it makes no sense at all!

We know performance riders who brag about the latest wheel set or special crank as they attempt to squeeze a little more speed or a few more miles out of their rides with the same amount of watts into the pedals, but then we see plastic idlers on those bikes and think- Wow! There’s some energy being wasted that could be turned into power!

Lots of companies brag about their involvement in racing, and to add our note to this, TerraCycle sponsors several teams, including the very successful RAO Speedwagon Recumbent Race Team which has for the last two years won the recumbent division, plus a first and second overall in “Race Across Oregon” which is known as the hardest pre-RAAM qualifier in the nation (539 miles / 45,000 plus feet of climbing / Non-Stop). Each of the team bikes, from Streamliner to High Racer, have TerraCycle Idlers on them, because the team knows that when you are racing on a course that challenging you can’t afford anything but the best in your drive train to ensure no amount of energy is wasted. We pushed the team riders to their limits riding so many miles very fast with so much climbing and very little rest. This kind of performance demands that you gain those critical minutes for every hour of pedalling, because in the end the winning margin can end up being very small. TerraCycle has for multiple years now supplied idlers to teams competing in the ASME races. The engineering students build a variety of HPV’s and need efficient and powerful chain management to get the most out of their vehicles in this very demanding competition. We pride ourselves on helping the engineering students with our state of the art idlers in a variety of configurations to meet their needs.

TerraCycle idlers initially cost more, but if you factor in the longevity, and the fact that they are not prone to failure, plus the pedaling efficiency you will gain, then they really are a great value. All TerraCycle idlers utilize industry grade ABEC-7 bearings- which are replaceable- as well as industrial grade urethane beds on the return side. Idler plates are machined aluminum and high grade polycarbonate. All fasteners are stainless steel. Idler cogs are 6Al/4V Titanium or 7075 Aluminum. Each idler is fully rebuildable if that ever becomes necessary (so far we have only had to do two of these in five years and both of these were due to damage caused by accidents). All Terracycle idlers are fully warrantied for five years. No other manufacturer comes close to that kind of guarantee. The diameter of our standard 15T idlers is 2.75 inches or 70mm and use 8mm bearings. We now offer 13T(2.4in/61mm OD), 14T(2.5in/65mm OD), and 23T(4.0in/101mm OD) idlers as well, for special bikes/trikes (velomobiles, FWD setups, etc.). We have idler replacement kits for most brands of recumbents and experimenter kits for homebuilders or those bikes not listed.

Another rim failure. I try to watch spoke tension but only seem to get a few years of loaded touring out of a rim. I am hoping now that I am 45 pounds lighter that will help. At least this one was near home and easy to replace. I have had two failures while touring that were more than 100 miles from a bike shop, Newfoundland and Western Oregon along the Columbia River. No fun hobbling along with your wheel wobbling and no brakes  worried that you could have a catastrophic failure at any time. It really take the fun out of touring.

I have been a Mavic fan. I like the design and construction of their rims but was a little disturbed at the bike shop today when I went to buy a replacement. They claim that they have seen quite a few Mavic rim fails this year. Mavic will replace if it is under 2 years old. Mine had under two years of usage but because I was off the bike quite a bit is more than two years old.

I wonder if other riders are seeing a lot of Mavic Rim failures and agree with the guys at the bike shop. The good new is the bike shop has a rear wheel that looked adequate for my industrial usage and I’ll have a replacement by 4PM.

Anyone have suggestions on how to prevent rim failures?