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Last updated 10:32 on 22/8/17

 

 

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shredding belly fat

 

 

The Pace

Separating street from track, riding from racing

From the February, 2009 issue of Motorcyclist

By Nick Ienatsch

Racing involves speed, concentration and commitment; the results of a mistake are usually catastrophic because there’s little room for error riding at 100 percent. Performance street riding is less intense and further from the absolute limit, but because circumstances are less controlled, mistakes and over aggressiveness can be equally catastrophic. Plenty of roadracers have sworn off street riding. “Too dangerous, too many variables and too easy to get carried away with too much speed,” track specialists claim. Adrenaline-addled racers find themselves treating the street like the track, and not surprisingly, they get burned by the police, the laws of physics and the cold, harsh realities of an environment not groomed for ten-tenths riding. But as many of us know, a swift ride down a favorite road may be the finest way to spend a few free hours with a bike we love. And these few hours are best enjoyed riding at The Pace.

A year after I joined Motorcyclist staff in 1984, Mitch Boehm was hired. Six months later, The Pace came into being, and we perfected it during the next few months of road testing and weekend fun rides. Now The Pace is part of my life – and a part of the Sunday morning riding group I frequent. The Pace is a street riding technique that not only keeps street riders alive, but thoroughly entertained as well.

THE PACE
The Pace focuses on bike control and de-emphasizes outright speed. Full-throttle acceleration and last minute braking aren’t part of the program, effectively eliminating the two most common single-bike accident scenarios in sport riding. Cornering momentum is the name of the game, stressing strong, forceful inputs at the handlebar to place the bike correctly at the entrance of the turn and get it flicked in with little wasted time and distance. Since the throttle wasn’t slammed open at the exit of the last corner, the next corner doesn’t require much, if any, braking. It isn’t uncommon to ride with our group and not see a brake light flash all morning.

If the brakes are required, the front lever gets squeezed smoothly, quickly and with a good deal of force to set entrance speed in minimum time. Running in on the brakes is tantamount to running off the road, a confession that you’re pushing too hard and not getting your entrance speed set early enough because you stayed on the gas too long. Running The Pace decreases your reliance on the throttle and brakes, the two easiest controls to abuse, and hones your ability to judge cornering speed, which is the most thrilling aspect of performance street riding.

YOUR LANE IS YOUR LIMIT
Crossing the centerline at any time except during a passing maneuver is intolerable, another sign that you’re pushing too hard to keep up. Even when you have a clean line of sight through a left-hand kink, stay to the right of the centerline. Staying on the right side of the centerline is much more challenging than simply straightening every slight corner, and when the whole group is committed to this intelligent practice, the temptation to cheat is eliminated through peer pressure and logic. Though street riding shouldn’t be described in racing terms, you can think of your lane as the race track. Leaving your lane is tantamount to a crash.

Exact bike control has you using every inch of your lane if the circumstances permit it. In corners with a clear line of sight and no oncoming traffic, enter at the far outside of the corner, turn the bike relatively late in the corner to get a late apex at the far inside of your lane and accelerate out, just brushing the far outside of your lane as your bike stands up. Steer your bike forcefully but smoothly to minimize the transition time. Don’t hammer it down because the chassis will bobble slightly as it settles, possibly carrying you off line. Since you haven’t charged in on the brakes, you can get the throttle on early, before the apex, which balances and settles your bike for the drive out.

More often than not, circumstances do not permit the full use of your lane from yellow line to white line and back again. Blind corners, oncoming traffic and gravel on the road are a few criteria that dictate a more conservative approach, so leave yourself a three or four foot margin for error, especially at the left side of the lane where errant oncoming traffic could prove fatal. Simply narrow your entrance on a blind right-harder and move your apex into your lane three feet on blind left turns in order to stay free of unseen oncoming traffic hogging the centerline. Because you’re running at The Pace and not flat out, your controlled entrances offer additional time to deal with unexpected gravel or other debris in your lane; the outside wheel track is usually the cleanest through a dirty corner since a car weights its outside tires most, scrubbing more dirt off the pavement in the process, so aim for that line.

A GOOD LEADER, WILLING FOLLOWERS
The street is not a racing environment, and it takes humility, self assurance and self control to keep it that way. The leader sets the pace and monitors his mirrors for signs of raggedness in the ranks that follow, such as tucking in on straights, crossing over the yellow line and hanging off the motorcycle in the corners, If the leader pulls away, he simply slows his straight way speed slightly but continues to enjoy the corners, thus closing the ranks but missing none of the fun. The small group of three or four riders I ride with is so harmonious that the pace is identical no matter who’s leading. The lead shifts occasionally with a quick hand sign, but there’s never a pass for the lead with an ego on the sleeve. Make no mistake, the riding is spirited and quick in the corners. Anyone with a right arm can hammer down the straights; it’s proficiency in the corners that makes The Pace come alive.

Following distances are relatively lengthy, with the straightaways taken at more moderate speeds, providing the perfect opportunity to adjust the gaps. Keeping a good distance serves several purposes, besides being safer. Rock chips are minimized, and the police or highway patrol won’t suspect a race is in progress. The Pace’s style of not hanging off in corners also reduces the appearance of pushing too hard and adds a degree of maturity and sensibility in the eyes of the public and the law. There’s a definite challenge to cornering quickly while sitting sedately on your bike.

New rider indoctrination takes some time because The Pace develops very high cornering speeds and newcomers want to hammer the throttle on the exits to make up for what they lose at the entrances. Our group slows drastically when a new rider joins the ranks because our technique of moderate straightaway speed and no brakes can suck the unaware into a corner too fast, creating the most common single bike accident. With a new rider learning The Pace behind you, tap your brake lightly well before the turn to alert him and make sure he understands there’s no pressure to stay with the group.

There’s plenty of ongoing communication during The Pace. A foot off the peg indicates debris in the road, and all slowing or turning intentions are signaled in advance with the left hand and arm. Turn signals are used for direction changes and passing, with a wave of the left hand to thank the cars that move right and make it easy for motorcyclists to get past. Since you don’t have a death grip on the handlebar, your left hand is also free to wave to oncoming riders, a fading courtesy that we’d like to see return. If you’re getting the idea The Pace is a relaxing, noncompetitive way to ride with a group, you are right.

RELAX AND FLICK IT
I’d rather spend a Sunday in the mountains riding at The Pace than a Sunday at the racetrack, it’s that enjoyable. Countersteering is the name of the game; smooth, forceful steering input at the handlebar relayed to the tires’ contact patches through a rigid sport bike frame. Riding at The Pace is certainly what bike manufacturers had in mind when sport bikes evolved to the street.

But the machine isn’t the most important aspect of running The Pace because you can do it on anything capable of getting through a corner. Attitude is The Pace’s most important aspect: realizing the friend ahead of you isn’t a competitor, respecting his right to lead the group occasionally and giving him credit for his riding skills. You must have the maturity to limit your straightaway speeds to allow the group to stay in touch and the sense to realize that racetrack tactics such as late braking and full throttle runs to redline will alienate the public and police and possibly introduce you to the unforgiving laws of gravity. When the group arrives at the destination after running The Pace, no one feels outgunned or is left with the feeling he must prove himself on the return run. If you’ve got some thing to prove, get on a racetrack.

The racetrack measures your speed with a stop watch and direct competition, welcoming your aggression and gritty resolve to be the best. Performance street riding’s only yardstick is the amount of enjoyment gained, not lap times, finishing position or competitors beaten. The differences are huge but not always remembered by riders who haven’t discovered The Pace’s cornering pureness and group involvement. Hammer on the racetrack. Pace yourself on the street.-MC

 

 

 

 

>
> Vladimir Putin’s speech – SHORTEST SPEECH EVER.
> On August 04, 2013, Vladimir Putin, the Russian president, addressed the Duma, (Russian Parliament), and gave a speech about the tensions with minorities in Russia:
>
> “In Russia, live like Russians. Any minority, from anywhere, if it wants to live in Russia, to work and eat in Russia, it should speak Russian, and should respect the Russian laws. If they prefer Sharia Law, and live the life of Muslim’s then we advise them to go to those places where that’s the state law.
>
> “Russia does not need Muslim minorities. Minorities need Russia, and we will not grant them special privileges, or try to change our laws to fit their desires, no matter how loud they yell ‘discrimination’. We will not tolerate disrespect of our Russian culture. We better learn from the suicides of America, England, Holland and France, if we are to survive as a nation. The Muslims are taking over those countries and they will not take over Russia. The Russian customs and traditions are not compatible with the lack of culture or the primitive ways of Sharia Law and Muslims.
>
> “When this honorable legislative body thinks of creating new laws, it should have in mind the Russian national interest first, observing that the Muslims Minorities Are Not Russians.”
>
> The politicians in the Duma gave Putin a five minute standing ovation.
>
> If you keep this to yourself, you are part of the problem!
>
>
>

 

 

 

Simple Weight Loss Nutrition For Men

LEAN MACHINE Copyright ManAlive Fitness Ltd 2014

 

Introduction

This manual is designed to give you everything you need to sort out your diet, lose the gut and get back in shape again. This isn’t a fad diet or crash weight loss plan but should be thought of as the healthiest way to eat, that will not only bring significant weight loss but will also transform your energy levels and health.

No-one successfully maintains a long term healthy weight by counting calories, drinking meal replacements or having colour coded days – it’s just not how real life and real food works. Those that are successful have knowledge of what is good and what isn’t and then can make informed decisions in ANY situation. This manual is designed to give you the power of that knowledge so that you can make good choices wherever you are.

But first I’m going to let you in on a little secret that most people in nutrition wouldn’t want you to know…… no one knows exactly what the best diet for health and weight loss is! There are so many theories about diet now that even prominent scientists with a lifetime’s research in the field of nutrition (guys with PhD’s in the subject) can’t agree on the absolute best diet for health and weight loss. So where does that leave us?

I’ve spent the last 10 years reading, studying, researching and experimenting with diet on myself, my clients and my very patient wife and have developed what I believe to be the four cornerstones of nutrition. If you base your diet around these four concepts you will improve your health and without a doubt lose a significant amount of weight. This may not be the final word on nutrition but it is the best amalgamation of research, experiment and experience that I can give to you today.

The philosophy is an interconnected one and taking one or two of the concepts in isolation probably won’t give you the results you want, but if you embrace them all you’ll have the blueprint for improved health and reduced weight.

The overall idea is to return your diet to one that human beings are designed to thrive on. One based around natural whole foods like meat, fish, eggs, fruit, vegetables, nuts, seeds and water at the exclusion of refined and processed junk.

The final part of the manual is the recipe section. Here you’ll find a mixture of breakfasts, lunches and dinners plus smoothies and snacks. Feel free to adapt any of the recipes to your own requirements whilst sticking to the concepts outlined in the book. The recipes shouldn’t be seen as set in stone. They’re there to give ideas about the type of meals that will support your health and weight loss. Copyright ManAlive Fitness Ltd 2014

 

4 Cornerstones of Nutrition

So here they are, the four cornerstones of weight loss nutrition. As I said this is designed to be easy and simple, because believe it or not good nutrition is easy and simple. They are;

  1. Reduce carbohydrate in the diet and improve quality where consumed
  2. Increase protein in the diet
  3. Increase vegetables in the diet
  4. Increase good fats in the diet

 

If you do nothing else but put these 4 concepts into place you’ll lose significant weight and improve your health. But as always the devil is in the detail so I’m going to break it down into exactly what it is I mean by each of the points above.

  1. Reduce Carbohydrate

 

Carbohydrate is the term that encompasses all forms of sugar and starch within the diet. When eaten carbohydrate is broken down into blood sugar by the gut and then either used as energy by the cells, stored in limited amounts in the muscle and liver, with the rest being converted to fat.

We only have a finite amount of room to store carbohydrate in the muscles and liver. Once these stores are full the excess is tuned into fat.

Imagine a bucket with a hole in it, under a tap. The tap is the carbs you eat, the hole is your activity level and the bucket is your muscle and livers storage capacity. If the hole is bigger than the tap then the bucket will never fill and there will be no overflow, so no body fat will be stored. However if the balance is out by any combination of opening the tap more or making the hole smaller, the bucket will eventually fill and overflow. The overflow of carbohydrate from the muscles and liver is turned into body fat.

The other main issue with eating carbs is that it stimulates your body to release the hormone Insulin. Insulin’s job is to help blood sugar make its way out of the blood and into the cells, as well as converting any overflow from the muscles and liver into body fat.

However when its job is done the levels of Insulin within the blood drop quickly and this leads to hunger and sugar cravings. So you eat something sweet which leads to the next Insulin spike and the cycle continues. This is why you get that mid-afternoon energy crash and cravings for something to pick you up – normally a coffee (caffeine) and something sugary.

So reducing the amount of carbohydrate in your diet will stop the peak and trough cycle of insulin, will stop the overflow of carbohydrate from the muscles converting to fat and will Copyright ManAlive Fitness Ltd 2014

 

stabilise your energy, mood and appetite throughout the day. All of this helps you to burn body fat and lose weight – pretty good hey?

Now it takes a little while (2-4 weeks) but once you reduce the amount of carbohydrate in your diet your body actually converts its metabolism over to a fat burning rather than a carbohydrate burning environment. Making it a lot easier to keep your body fat down in the long term. All sounds good right? During this time however you may feel lethargic, irritable with low energy and sometimes headaches….but it passes. It’s just your body getting adjusted (probably for the first time in your life) to running on fat rather than carbs – which incidentally is what it should be doing!

The Good, The Bad and The Ugly

Now there are many factors that affect your personal need for carbohydrate like how active you are, how much weight you want to lose, how quickly you want to lose it and your individual metabolic needs. However in the interest of simplicity for weight loss I recommend a maximum of two portion of Carbohydrate per day. A portion is roughly the size of your fist, much less than most people habitually eat.

However not all carbohydrates are created equal, some are definitely better for you than others. I won’t bore you know with the biochemistry of why but if you’re interested let me know. For now I’ve split them in Class 1, 2, 3 and Shit. Class 1 Class 2 Class 3 Class Shit
Oats

Oat cakes

Porridge

Quinoa

Lentils

Butter beans

Chick peas

Red kidney beans Peas

Apples

Cherries

Berries

Grapefruits

Pears

Plums

Brown Rice

Basmati rice

Museli

All bran

Pitta bread

Rye bread

Rice noodles

Baked beans

Sweet potato

Carrots

Yam

Butternut squash

Sweed

Buckwheat

Bulgur wheat

Apricots

Banana

Kiwi

Orange

Papaya

Peach/nectarine

Plum

Wholemeal pasta

Couscous

Wholemeal bread

Granary bread

Weetabix

Shredded Wheat

Ryvita

Water biscuits

Rice cakes

Parsnips

Baked potato

Boiled potato

Mashed potato

Melon

Pineapple

Mango

Grapes

Raisins

Dried fruit

Fruit Juice

Corn flakes

Rice Crispies

Cheerio’s

White rice

White pasta

Bagel

Croissant

Baguette

Pizza base

Ice cream

Crisps

Chocolate

Cereal bars

Biscuits

Cakes

Sweets

Table sugar

Fizzy drinks

Sports drinks

Squash

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WTF patterns (crap, but a reasonable reminder)

 

 

 

 

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