Cycling 101: Gear, Mechanics, Training, and Nutrition

Listen on Google Play MusicI have been riding road bikes for half of my time on this planet. It’s so deeply intertwined with my day to day life that it’s almost second nature to me. It has brought so many amazing experiences and relationships from riding the highest paved road in North America to riding with my friends Gruff and Ian in the Alps, and I want you to experience that sensation in your own life. We recently did a podcast about exercise and redefining our relationship to it, and discussed how we want to go more in depth on specific sports that we have expertise with. From the gear to nutrition, I felt like it would be helpful for everyone interested in the sport of cycling to hear more specifics on how to do it – a sort of Cycling 101 class. For beginners and experts alike, there’s a ton of great information in here, as well as a special surprise from Vegan Athletic Apparel ;). I covered a lot, and hope it’s helpful! If I missed anything you were hoping I’d cover, please shoot me an email to tfflifestyle@gmail.com, and be sure to hop in the Thought For Food Club Facebook group to continue the conversation.

Aaron is taking the rest of November off of the podcast to recharge, disconnect, and focus on his family, so the podcast will be much more boring. He’ll be back though!

Interested in the oh-so sexy and functionally high-quality Vegan Athletic Apparel? They have offered up listeners of this podcast 15% off your order through December 31st by using discount code “TFF” at checkout. Their new winter line is absolutely EPIC, and I can confidently say that this is my favorite kit I’ve worn. Snatch up this deal, folks. Visit www.veganathleticapparel.com to learn more.

I will be in Los Angeles from November 17th-27th and will most likely be bringing my bike. If you’re in the area, let’s play bikes. I will also be at Circle V on the 18th so hope to see you there! 

Alrighty. Let’s go for a ride.

-Jackson


Show Notes

Resources:

Gear:

Giant Bicycles

Specialized 

Cannondale

Why I Bought a Gravel Bike

My Saddle

Vegan Athletic Apparel

 

Mechanics:

Parktool

Global Cycling Network

How to Clean Your Bike

 

Training/Riding:

Zwift

Strava Club

 

Nutrition:

MySportsScience

Skratch Labs


Related episodes:

 

Why You Should Stop Working Out

Dr. Kristin Keim

Toms Skujins

Dr. Allen Lim

Lachlan and Gus Morton

Daniel Bovalino

Exercise Addiction


Join the TFF Club on Facebook: http://facebook.com/groups/tffclub

Connect with TFF:
Website: tfflifestyle.com
Instagram: instagram.com/tfflifestyle
Facebook: facebook.com/tfflifestyle
Thought For Food Club: http://facebook.com/groups/tffclub
Twitter: twitter.com/tfflifestyle
Patreon: patreon.com/thoughtforfood
YouTube: bit.ly/tfftv
Podcast: bit.ly/TFFitunes

Music by: David Cutter Music – http://www.davidcuttermusic.com

Random Show #10

Jackson, Ian, and Gruff debrief their epic Vegan Alpletic cycling adventure through the Alps, riding to inspire others to live a healthy, compassionate, and adventurous life. We go through the crazy days and then finish by talking more philosophically about insights post-trip.

Mercy For Animals donations greatly appreciated: donate.mercyforanimals.org/team/115978
Ian’s YouTube channel: www.youtube.com/channel/UChcIKnoaslB_hu3Kvb-CdGA
Gruff’s YouTube channel: www.youtube.com/channel/UCv4PL_C4fTytNC3GQ77bwPw
Connect with TFF:
Website: tfflifestyle.com
Instagram: instagram.com/tfflifestyle
Facebook: facebook.com/tfflifestyle
Twitter: twitter.com/tfflifestyle
Patreon: patreon.com/thoughtforfood
YouTube: bit.ly/tfftv
Podcast: bit.ly/TFFitunes

Cycling in the Alps for Mercy For Animals – Vegan Alpletic Announcement

Listen on Google Play Music

This week’s episode is something a little different. I’m incredibly excited to announce Vegan Alpletic: a collaboration between myself, Ian Moore, Gruffudd Pugh-Jones, Mercy For Animals, and Vegan Athletic Apparel. The first week of July, Ian, Gruff, and I are embarking on a fundraising expedition for Mercy For Animals by traveling through the French and Italian Alps in search of the hardest, most epic climbs to ride on our bikes. By raising awareness about the potential for a plant-based, vegan diet to fuel even the hardest athletic ventures, and educating others about the realities of factory farms, we are hoping to raise $10,000 for the animal rights organization MFA. Many people still believe that you cannot thrive as an athlete while on a vegan diet, that the consumption of at least some animal products is required to fuel the elite athlete. We are here to end that misconception. My friend Ian has been vegan since birth, and is an elite category 1 road cyclist. I have raced at the elite national and international level, and so has Gruff. The three of us are riding enormous mountains like the Stelvio Pass, Gavia Pass, Alpe d’huez, and even the grueling stage 9 of the 2017 Tour de France, which is 111 miles and climbs over 16,000 feet in elevation.

Mercy For Animals fights for ending factory farming and the mass suffering of animals through education and outreach, completing undercover investigations, and lobbying for policy change. Here at TFF, we tend to focus on education about the health and nutrition side of eating a plant-based diet, which we believe is an essential component to ending factory farming and the unnecessary exploitation of animals. But it’s also incredibly important to understand what is truly happening in our industrial food system and Mercy For Animals is at the forefront of that effort, so we felt compelled to raise money and awareness for this organization. I have deep passions for cycling in the mountains, doing epic shit, and getting out of my comfort zone, and documenting that adventure. Combining all of that with the education and awareness about the realities of factory farming and showing how we are fueling ourselves as plant-based athletes is an absolute dream come true. We are fully self-funding the trip, so all donations will go directly to Mercy For Animals. We need all the help we can get to meet our goal of $10,000, so please visit our awesome donate page over at donate.mercyforanimals.org/veganalpletic to help make a difference for farmed animals! And be sure to subscribe to the YouTube channel, Thought For Food TV, where we’ll be posting regular vlogs about our adventures in the alps. We can’t wait to kick this thing off, and we are so grateful for your support! Learn more in the links below.


Are you enjoying the podcast? You can support our free content by sharing it with friends and family if you feel like they could get something out of our message. It would also help us out a ton if you left a quick review on the iTunes store, it really helps the podcast grow and reach more listeners (and it only takes 5 min)! If you want to go above and beyond, you can kick us some change by pledging your support on Patreon each month, which is a recurring crowd funding site dedicated to creators like us! It allows us to keep putting out the free content that you’re used to, but helps us to invest more money into improving the quality of the show through better equipment (every penny we make on Patreon goes to bettering our setup to make the content better for you!). New shirts are LIVE! But (awesomely) we are nearly sold out. We have a limited run of a few sizes left, so go check them out! We will be making another order soon, so don’t worry!

If you haven’t already, be sure to subscribe to the podcast on iTunes or wherever you listen to podcasts to get the new episode right as it comes out. Also, subscribe our YouTube channel, Thought For Food TV

We really appreciate all the support guys, so don’t forget to follow us on Instagram, Facebook, and Twitter so we can engage more with all of our awesome supporters. This is such a fun thing we’re doing, and it’s even cooler that we are having a meaningful impact on people’s lives. So thanks! If you have any questions for future Q&A episodes, drop us an email at tfflifestyle@gmail.com or by visiting the contact us page on the website.

Show Notes

Vegan Alpletic:

Donate page: http://www.donate.mercyforanimals.org/veganalpletic

Mercy For Animals: http://mercyforanimals.org

MFA Blog: http://www.mercyforanimals.org/meet-the-vegan-whos-bike-riding-across-europe

Vegan Athletic Apparel: http://veganathleticapparel.com

Announcement vlog: http://bit.ly/2rcQ0qs

Ian’s YouTube channel: https://www.youtube.com/channel/UChcIKnoaslB_hu3Kvb-CdGA

Gruff’s YouTube channel: https://www.youtube.com/channel/UCv4PL_C4fTytNC3GQ77bwPw

Ian on Instagram: http://instagram.com/igmoore

Gruff on Instagram: http://instagram.com/gruffuddpughjones

Strava: https://www.strava.com/athletes/54401

Follow TFF:

Facebook.com/TFFlifestyle

Instagram: @tfflifestyle

YouTube Channel: Thought For Food TV

Support TFF: www.patreon.com/thoughtforfood

Twitter: @TFFlifestyle

Follow Jackson on Strava: https://www.strava.com/athletes/54401

Music by:

soundcloud.com/dcuttermusic

soundcloud.com/peterkuli

Ian & Cherie Moore on Growing Up Vegan in a Non-Vegan World



The plant-based and vegan lifestyle is currently trending. From awareness about the benefits of living a plant-based lifestyle for ethical, environmental, and health reasons to the availability of vegan products, there’s no doubt that this movement is booming. Yet, most people don’t become vegan until later in their lives if at all, and most people still probably believe that you can’t do it as a kid or especially from birth. Well, today I’m joined by my good friend Ian Moore and his mom Cherie, to talk about his experience being born and raised on a completely plant-based, vegan diet. Yup, Ian is almost 23 and has never eaten animal products, and is also a high-level road cyclist. It still blows my mind. His mom went vegan at the age of 18 and has never looked back, setting a world record in the tandem ride across America and becoming a nutrition teacher at Cuesta College in the process. These two have some fantastic stories to tell and advice to share about living a healthy plant-based lifestyle, and we talk about:

  • Cherie’s shift to a plant-based lifestyle while going to school in Hawaii
  • What it was like raising a kid on a vegan diet
  • Ian’s experience growing up socially as a vegan
  • How to thrive as an athlete while eating only plants
  • And plenty more

This was a super fun conversation, and it has been great to stay with these guys for part of my time in CA. I’m embarking on an epic plant-fueled cycling adventure this summer in Europe with Ian which will be amazing, so plenty more to come from Ian the Vegan. Go follow him on Instagram @igmoore to check out life as a vegan cyclist, and look out for his vlog dropping soon!

The TFF TV vlog is on a short hiatus after taking a little break from the daily vlogging experience, but stay tuned for the new and improved vlog coming soon! Subscribe here: bit.ly/tfftv.

Hopefully this conversation gives you some insight into how simple and effective eating plants can be, at any point in the lifespan. From newborns to elite athletes, plants are the answer. So go eat some plants, and do some epic shit.

-Jackson


Want to support the show and what TFF is doing? You can share our content with friends and family if you feel like they could get something out of our message. It would also help us out a ton if you left a quick review on the iTunes store, it really helps the podcast grow and reach more listeners (and it only takes 5 min)! If you want to go above and beyond, you can kick us some change by pledging your support on Patreon each month, which is a recurring crowd funding site dedicated to creators like us! It allows us to keep putting out the free content that you’re used to, but helps us to invest more money into improving the quality of the show through better equipment (every penny we make on Patreon goes to bettering our setup to make the content better for you!). You can also visit tfflifestyle.com/support to learn more and make a one-time donation. We also have a few shirts over on the shop page, so get ’em while you can! More are coming soon.

If you haven’t already, be sure to subscribe to the podcast on iTunes or wherever you listen to podcasts to get the new episode right as it comes out. Also, subscribe our YouTube channel, Thought For Food TV, awesome vlogs and other cool videos so you can get a behind the scenes look at TFF.

Do you get enough protein? Our new book, Dude, Where Do You Get Your Protein? is available now! Check it out at tfflifestyle.com/product/proteinbook and enjoy this amazing resource for everything there is to know about protein.

We really appreciate all the support guys, so don’t forget to follow us on Instagram, Facebook, and Twitter so we can engage more with all of our awesome supporters. This is such a fun thing we’re doing, and it’s even cooler that we are having a meaningful impact on people’s lives. So thanks! If you have any questions for future Q&A episodes, drop us an email at tfflifestyle@gmail.com or by visiting the contact us page on the website.

Show Notes

Follow TFF:

Facebook.com/TFFlifestyle

Instagram: @tfflifestyle

YouTube Channel: Thought For Food TV

Support TFF: www.patreon.com/thoughtforfood

Twitter: @TFFlifestyle

Follow Jackson on Strava: https://www.strava.com/athletes/54401

Music by:

soundcloud.com/dcuttermusic

soundcloud.com/peterkuli

Tyler Pearce on Vegan Cycling, Balancing Training and Parenting, and Enjoying the Ride

Today’s conversation is all things vegan and all things cycling. Tyler Pearce, otherwise known as The Vegan Cyclist on YouTube, has shifted 180 degrees from eating cheese covered Doritos as a meal to eating a completely vegan diet and racing as a category 2 road cyclist in Northern California. He makes phenomenal videos on his YouTube channel documenting this journey, and is also raising a kid (and has another on the way!). Tyler is charismatic, passionate, and hilariously pumped to share this way of living with others. We talk about his path into cycling, some training information, diet and lifestyle, balance, and parenting. This was a super engaging conversation that I hope gives you some inspiration to try something new that may unlock a purpose or passion you never knew existed.

Definitely be sure to check out Tyler’s channel and social media (all linked below), and if you’re into cycling, listen to our Racecast, also linked below, where we talk about the differences between pro and amateur cyclists. Big cheers to Tyler for hopping on the show for a chat and I look forward to riding with him in a couple of weeks in California!

We are giving away a free TFF shirt! To be eligible to win, head over to our YouTube channel, specifically this video, subscribe, and leave a comment telling us what epic adventure you would take this shirt on if you had it. We’ll choose our favorite and send you a free men’s crew or women’s tank.

Go eat some plants, and do epic shit.

-Jackson


Want to support the show and what TFF is doing? You can share our content with friends and family if you feel like they could get something out of our message. It would also help us out a ton if you left a quick review on the iTunes store, it really helps the podcast grow and reach more listeners (and it only takes 5 min)! If you want to go above and beyond, you can kick us some change by pledging your support on Patreon each month, which is a recurring crowd funding site dedicated to creators like us! It allows us to keep putting out the free content that you’re used to, but helps us to invest more money into improving the quality of the show through better equipment (every penny we make on Patreon goes to bettering our setup to make the content better for you!). You can also visit tfflifestyle.com/support to learn more and make a one-time donation.

If you haven’t already, be sure to subscribe to the podcast on iTunes or wherever you listen to podcasts to get the new episode right as it comes out. Also, subscribe our YouTube channel, Thought For Food TV, for regular vlogs and other cool videos so you can get a behind the scenes look at TFF.  We just got a drone (thanks to our Patreon supporters!), so expect some epic footage from our adventures of us doing epic shit. We’re nearly at 1,000 subscribers, so help us out and click that little red button!

Do you get enough protein? Our new book, Dude, Where Do You Get Your Protein? is available now! Check it out at tfflifestyle.com/product/proteinbook and enjoy this amazing resource for everything there is to know about protein.

We really appreciate all the support guys, so don’t forget to follow us on Instagram, Facebook, and Twitter so we can engage more with all of our awesome supporters. This is such a fun thing we’re doing, and it’s even cooler that we are having a meaningful impact on people’s lives. So thanks! If you have any questions for future Q&A episodes, drop us an email at tfflifestyle@gmail.com or by visiting the contact us page on the website.

Show Notes

Connect with Tyler:

YouTube: The Vegan Cyclist

Instagram: @the_vegan_cyclist

Facebook: https://www.facebook.com/theVeganCyclist/

Our Racecast video: https://www.youtube.com/watch?v=gROlWJpsmD0

Follow TFF:

Facebook.com/TFFlifestyle

Instagram: @tfflifestyle

YouTube Channel: Thought For Food TV

Support TFF: www.patreon.com/thoughtforfood

Twitter: @TFFlifestyle

Follow Jackson on Strava: https://www.strava.com/athletes/54401

Interested in coaching from Jackson and Aaron? Send us an email at tfflifestyle@gmail.com or click services on the website to learn more.

Music by:

soundcloud.com/dcuttermusic

soundcloud.com/peterkuli

 

Daniel Bovalino on Creating a Compassionate Cycling Culture Through Vegan Athletic Apparel

screen-shot-2017-01-04-at-8-01-11-pm

Today on the show we’re excited to share a conversation with Daniel Bovalino, the founder and visionary behind Vegan Athletic Apparela new company dedicated to creating the most sustainable, ethical, functional, and stylish cycling clothing. After hearing about this new company started in Australia, I knew it would soon be huge and profound in shifting the paradigm…perfect for Thought For Food. This was a really engaging talk that covered a lot of fascinating topics, including:

  • How Daniel got into cycling
  • The story behind the creation of Vegan Athletic Apparel
  • What it means to be an ethically-driven company and what the fashion industry looks like
  • Daniel’s foray into veganism and nutrition and how it has impacted him as an athlete
  • His goal for changing the culture within cycling to become more compassionate and sustainable

As a cyclist, I was really drawn to Dan’s philosophy towards the sport and especially the clothing component. I look forward to riding with Dan and the Aussie vegan cycling crew one day! NOTE: This is not a paid endorsement for Vegan Athletic Apparel, nor are they a sponsor for the show. I just really really believe in this company and what they are trying to achieve.

Hope you enjoy this episode, and go eat some plants!

-Jackson and Aaron


Do you get enough protein? Our new book, Dude, Where Do You Get Your Protein? is available now! Check it out at tfflifestyle.com/product/proteinbook and enjoy this amazing resource for everything there is to know about protein.

Want to support the show and what TFF is doing? You can share our content with friends and family if you feel like they could get something out of our message. It would also help us out a ton if you left a quick review on the iTunes store, it really helps the podcast grow and reach more listeners (and it only takes 5 min)! If you want to go above and beyond, you can kick us some change by pledging your support on Patreon each month, which is a recurring crowd funding site dedicated to creators like us! It allows us to keep putting out the free content that you’re used to, but helps us to invest more money into improving the quality of the show through better equipment (every penny we make on Patreon goes to bettering our setup to make the content better for you!). You can also visit tfflifestyle.com/support to learn more and make a one-time donation.

If you haven’t already, be sure to subscribe to our YouTube channel, Thought For Food TV, where we put up regular vlogs and other cool videos so you can get a behind the scenes look at TFF. It’s a lot of fun!

We really appreciate all the support guys, so don’t forget to follow us on Instagram, Facebook, and Twitter so we can engage more with all of our awesome supporters. This is such a fun thing we’re doing, and it’s even cooler that we are having a meaningful impact on people’s lives. So thanks!

Show Notes

Connect with Daniel/Vegan Athletic Apparel:

www.veganathleticapparel.com

Instagram: @veganathleticapparel

Facebook.com/veganathleticapparel

Follow TFF:

Facebook.com/TFFlifestyle

Instagram: @tfflifestyle

YouTube Channel: Thought For Food TV

Support TFF: www.patreon.com/thoughtforfood

Twitter: @TFFlifestyle

Follow Jackson on Strava: https://www.strava.com/athletes/54401

Interested in coaching from Jackson and Aaron? Send us an email at tfflifestyle@gmail.com or click services on the website to learn more.

Music by:

soundcloud.com/dcuttermusic

soundcloud.com/peterkuli

What’s the Deal With Iron?

screen-shot-2016-11-02-at-5-56-56-pm

The long awaited next installment in our What’s The Deal series is finally here. Iron is a nutrient of significant debate in the general public, especially among athletes and people eating plant-based diets. Besides protein, iron may be the first thing thought to be a major deficiency among vegans and vegetarians. But what does the science say? Surprisingly, there is fairly little debate among the scientific community regarding this nutrient. It’s not that controversial. It’s definitely not poorly studied. In fact, a lot has been learned and applied regarding this mineral. However, iron deficiency is the number one nutrient deficiency in the world, so this is a very important dietary component. So, we decided to tackle the research and look into how iron actually works and if it is of major concern if you eat a plant based diet.

After defining and characterizing iron, we discuss and address a few common claims, such as:

  • You can’t get enough iron on a plant-based diet, especially as an athlete
  • Plant sources of iron are of lower quality than animal sources and are not absorbed as well
  • Oxalates found in plant foods inhibit the absorption of iron

We then looked at our own individual diets in a day to see how we stack up in terms of iron intake, and then talk about ways to get in iron rich foods from plants and how to absorb iron more effectively. It’s a pretty science-rich episode that remains pretty short, so we hope you got some useful information out of it and boosted your confidence about talking about iron.


Thank you to everyone who has taken the time to leave us a nice review of the show on iTunes, it truly means a lot and our day is infinitely better when we get to read your kind words. It also helps us tremendously to grow the show and reach more listeners! If you haven’t already, please consider subscribing to our YouTube channel, Thought For Food TV, to watch what we do during the day and some behind the scenes of TFF. If you have questions that you’d like for us to answer on a future Q&A podcast, send them to tfflifestyle@gmail.com. Thank you so much for listening, go eat some plants, and what’s your thought for food?

-Jackson and Aaron


Show Notes

References:

Position of the American Dietetic Association and Dietitians of Canada: Vegetarian Diets J Am Diet Assoc. 2003 Jun;103(6):748-65

Davey GK, Spencer EA, Appleby PN, Allen NE, Knox KH, Key TJ. EPIC-Oxford: lifestyle characteristics and nutrient intakes in a cohort of 33 883 meat-eaters and 31 546 non meat-eaters in the UK. Public Health Nutr. 2003 May;6(3):259-69.

Haddad EH, Berk LS, Kettering JD, Hubbard RW, Peters WR. Dietary intake and biochemical, hematologic, and immune status of vegans compared with nonvegetarians. Am J Clin Nutr. 1999 Sep;70(3 Suppl):586S-593S.

Alexander D, Ball MJ, Mann J. Nutrient intake and haematological status of vegetarians and age-sex matched omnivores. Eur J Clin Nutr. 1994 Aµg;48(8):538-46.

Waldmann A, Koschizke JW, Leitzmann C, Hahn A. Dietary iron intake and iron status of German female vegans: results of the German vegan study. Ann Nutr Metab. 2004;48(2):103-8. Epub 2004 Feb 25.

Fang, X., An, P., Wang, H., Wang, X., Shen, X., Li, X., … & Wang, F. (2015). Dietary intake of heme iron and risk of cardiovascular disease: A dose–response meta-analysis of prospective cohort studies. Nutrition, Metabolism and Cardiovascular Diseases, 25(1), 24-35.

genannt Bonsmann, S. S., Walczyk, T., Renggli, S., & Hurrell, R. F. (2008). Oxalic acid does not influence nonhaem iron absorption in humans: a comparison of kale and spinach meals. European journal of clinical nutrition, 62(3), 336-341.

Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Medicine and science in sports and exercise, 48(3), 543.

Kaluza, J., Wolk, A., & Larsson, S. C. (2013). Heme iron intake and risk of stroke a prospective study of men. Stroke, 44(2), 334-339.

Bao, W., Rong, Y., Rong, S., & Liu, L. (2012). Dietary iron intake, body iron stores, and the risk of type 2 diabetes: a systematic review and meta-analysis. BMC medicine, 10(1), 1.

Fonseca-Nunes, A., Jakszyn, P., & Agudo, A. (2013). Iron and cancer risk—a systematic review and meta-analysis of the epidemiological evidence. Cancer Epidemiology Biomarkers & Prevention.

Saunders, A. V., Craig, W. J., Baines, S. K., & Posen, J. S. (2012). Iron and vegetarian diets. Medical Journal of Australia, 9, 11.

http://veganhealth.org/articles/iron#fn11

Previous What’s The Deal’s:

Soy

Protein


Follow TFF:

Facebook.com/TFFlifestyle

Instagram: @tfflifestyle

Twitter: @TFFlifestyle

Snapchat: TFFlifestyle

YouTube Channel: Thought For Food TV

Jackson on Strava: https://www.strava.com/athletes/54401

Interested in coaching from Jackson and Aaron? Send us an email at tfflifestyle@gmail.com or click services on the website to learn more.

Music by:

soundcloud.com/dcuttermusic

soundcloud.com/peterkuli