CARBOHOLIC

CARBOHOLICS

So many of us have no idea when we exactly start burning fats or carbs. At what heart rate do you begin burning carbs and at what burn rate? When do you start building lactate acid and when do you actually recover? While there are a lot of sophisticated apps, gps devices (such as garmin), and other devices such as Humon, none of these can accurately and reliably tell you this affirmation. Many outstanding athletes are operating at far less than their potential simply because they have never been “met tested” (metabolically tested) to even know this information. Knowing these sorts of details that are 100% unique to you simply allows you to use that info to adapt your nutrition and training to maximize results. A really good friend of mine, long time teammate, and my 2019 Race Across America teammate Tommy Liddell just experienced the powerful impact of this testing and what just 7 weeks of adaption can do. Check out these impressive results below in his article:

A Healthier Me

The graph to the right is a typical week of eating “healthy” for me before working with Sparks Systems. I focused on the amount of calories I consumed vs. the calories I burned cycling (after all I cycle so I can eat all the yummy junk food I want, right?!). Using common dietary apps I could see if I was on track to lose weight (my goal) and be “healthy” in my mind. See if this sounds familiar, while calorie counting I often felt hungry (getting that growling in the stomach), had less energy through my day, and would often get that light headed thing when you stand up too fast (yeah that’s messed up blood sugar levels…bad!). And of course no matter what the scale said I always had the “Dad Bod”…you know the extra weight around the gut, love handles, etc. that always stuck around no matter what I tried, I was “skinny fat”.

Time For a Change

Sept 14th, 2018 I began my journey to a healthier me. Sparks Systems tested my metabolic efficiency point (the point my body burns more carbs than fat as energy). We found out I was a carboholic! At my rested heart rate my body utilized primarily carbs to produce energy. I learned this is not healthy, and was the reason for my cramping, sore muscles while exercising, “Dad Bod”, food cravings, and sugar lows.

The body only stores a limited amount of carbs that can be used for energy, and can only process an even smaller amount via the foods you eat. Because carbs are fast burning energy you constantly have to replenish, or eat more, of them when your body uses carbs as it’s primary energy source. The typical American diet consumes way more carbs than the body can process as energy. When the body can’t use those excess carbs as energy it stores them as fat to use later. Guess where carbs are stored in the body…liver, kidneys, stomach…so when there’s extra that are turned into fats…yep “Dad Bod” or that excess flab you can never get rid of. No wonder there’s an obesity epidemic in the United States, we are a bunch of carboholics! Our bodies have been trained, by the foods (fuel) we provide it, to burn carbs all the time, so we never burn the fats we keep accumulating!

Sparks Systems provided me with a personalized macronutrient breakdown of what my body needed to function and to reprogram it to use fats as fuel instead of carbs. The results after 6 weeks of coaching from Sparks Systems was AMAZING!!!

I don’t have hunger cravings during the day, I eat as much good foods as I want (and no it’s not tofu garbage…it’s stuff I like). I’ve lost 10 lbs without trying, 3 inches around my waist, and have energy all day!

I’ve retrained my body to burn fats at higher heart rates in just 6 weeks! The best part though is seeing my family making healthier eating choices. Thank you Sparks Systems!

Fat Adapting to the Test – Tour de Tucson

The Tour de Tucson is a 100 mile bike race held every year in Tucson, AZ. I’ve participated in this event for many years, but every year I fell victim to the same issues:

  • Muscles would fatigue
  • Severe muscle cramps at about mile 60-70
  • Upset stomach after the race from all the gels, drink mixes, etc. I took to prevent the above

Sparks Systems showed me the problem wasn’t my race nutrition, but my pre-race nutrition! I was a carboholic. After 2 or 3 hours of hard racing my body burnt through all the carbs it had in store, and no matter how much I shoved into my stomach, my body couldn’t process it fast enough to use it.
This year after 6 weeks with Sparks Systems and fueling with just water & BCAAs; no cramps, higher watts, no post race gut rot, and no sore legs with a 20 min PR (4:18 / 23.9mph).

Fat adapting worked!

Contact Sparks Systems directly: https://www.sparkssystems.net/

Who am I?

This is me and my better half Tiffany in Rome January of 2018. We have 4 beautiful children ages 7 to 15. I work as a corporate trainer for MidFirst Bank and my wife is a trainer of Montessori teachers. We are both very active cyclists and always considered ourselves healthy people.

Why Sparks Systems?

I first contacted Sparks Systems to test my metabolic efficiency because I wanted to improve my cycling. In longer races, 3+ hours, my legs would always cramp up! I couldn’t keep up and I’d tell myself “I need to get my nutrition right during my races”. What I learned at Sparks Systems completely changed my understanding of healthy!

Written by: TOM LIDDELL

 

 

BAA Racing and Bike Accident Attorneys, PLC are proud to host this article on our blog with the permission of Tom Liddell.

Ben Dodge, Esq., Endurance/Ultra Cyclist

 

 

Bicycle crash and bicycle accident lawyer Ben Dodge

A bicycle crash is not always an accident. If you, or someone you know has been injured in a bicycle crash or accident caused by a road hazard or dangerous road condition, hire a personal injury attorney who is experienced and has a successful track record. Ben Dodge, a licensed bicycle accident lawyer in Arizona, has dedicated his entire firm to one purpose: representing cyclists. Bicycle accident cases are the only cases Bike Accident Attorneys, PLC handles. Home based out of the great state of Arizona, Ben can still help cyclists in the entire United States. Ben also founded Bike Accident Attorneys Network, a national network of attorneys who focus on representing cyclists. He can find you help anywhere in the country.

Ben Dodge has represented and assisted bicycle accident victims across the entire United States. As an avid and competitive cyclist himself, Mr. Dodge currently participates in national and local cycling events all over the world. It isn’t uncommon to spot him in early morning hours out riding his bike. Having competed in 8 Ironman triathlons, numerous local and national cycling races, and a successful finish in the Race Across the West 2016, he really knows what it’s like to ride and race a bike. Ben competed in the first ever Race Across France – 2018. This was a non stop 1500+ mile race across the entire country of France. He and his teammate finished 3rd. He is registered for a 2 man Race Across America (RAAM) team as well in 2019.

The day he fell in love with his job was the day he devoted himself completely to bicycle accident cases. Ben represents cyclists injured in bicycle accidents, at the police station, with insurance companies, and in the courts. He advocates for the rights of all cyclists, not just his clients. He teaches police about bike laws and bike safety, he educates drivers about the rules of the road, and he trains cyclists and clubs to ride more safely.

A consultation with experienced Arizona bicycle accident attorney Ben Dodge is free

In recent years there has been approximately 700 bicycle fatalities in the United States every single year. Approximately 2,000 bicycle accidents are reported in Arizona every year. Approximately 30 fatal bicycle accidents are reported in Arizona every year. Bicycle fatalities are terrible and horrific tragedies that affect the lives of too many families and friends to count. Understanding your rights and obligations as a cyclist can bring clarity to your specific accident situation. It will always be in your best interest to be represented by an attorney who knows the bicycle laws and has a successful track record of winning bicycle accident cases. The negotiation tactics and strategies of winning a case are extremely important, but should always take a back row seat to the litigation experience and knowledge of court room rules, local, state, and federal rules of civil procedure that can have significant impact on your bicycle accident case. It is wise to be represented by someone well versed in bicycle accident law, local and state bicycle ordinances, rules, regulations, policies, and laws. You should hire someone very familiar with negligence and tort law, civil procedure, and the rules of evidence as they all relate specifically to bicycle accident cases.

Ben Dodge always offers a complimentary in person consultation to all local cyclists and a complimentary phone consultation to any cyclist injured in a bike accident. Typically the consultations are schedule from 30-60 minutes depending on the severity of the accident. You can expect to get answers to questions, clarity, information, and reassurance of your personal bike accident liability and potential for recovery. In your free consultation you can generally expect to discuss such topics as:

  • Your specific bike accident details, diagrams, and pictures from your perspective and then from the perspective of your bike accident attorney.
  • The applicable local, state, and federal laws underlying your case.
  • Your rights as a cyclist, obligations, and any potential liability.
  • The process, procedure (in and out of court), and the time frame required to conclude your case.
  • The value of your case and what you might expect as compensation.

You can call Arizona bicycle lawyer Ben Dodge of Bike Accident Attorneys, PLC at 1.855.663.3922. Mr. Dodge’s staff is standing and ready to accept your call 24 hours a day, 7 days a week, every single day of the year. Ben will personally return your call within 24 hours. There is never an obligation past a complimentary consultation with Mr. Dodge. His passion is in representing cyclists and his entire office stands ready to serve with kindness and patience.

Bike Accident Attorneys, PLC

Call Ben Dodge, the Bicycle Lawyer today at 1.855.663.3922. Reach him by fax at 1.800.958.8902.

Mr. Dodge can also be reached by email at ben@bikeaccidentattorneys.com

His main Arizona offices are located at:

Mesa Arizona (home base office)
4824 E. Baseline Rd., Suite 124
Mesa, Arizona 85206

Phoenix Arizona office
2415 e. Camelback Rd., suite 700
Phoenix, Arizona 85016

Tucson Arizona office
One South Church Avenue, 12th Floor
Tucson, Arizona 85701

Mr. Dodge represents cyclists in the entire state of Arizona including but not limited to mesa, phoenix, tucson, yuma, gilbert, peoria, glendale, scottsdale, ahwatukee, tempe, chandler, prescott, sedona, flagstaff, surprise, kingman, page, lake havasu city, payson, goodyear, buckeye, queen creek, paradise valley, show low, winslow, maricopa, nogales, globe, avondale, cave creek, fountain hills, apache junction, carefree, wickenburg, pinetop-lakeside, strawberry, anthem, safford, and more. Ben Dodge is currently involved with bicycle accident cases all over the country and has founded a national network of independent bicycle lawyers that can assist in representation in all 50 states.

The Nuts and Bolts to Fat Adapting

Webinar: The Nuts and Bolts to Fat Adapting and Intermittent Fasting to Boost Athletic Performance.

Anna Sparks

Recently had the distinguished privilege of hosting an online webinar with pro cyclist and Athletic coach Anna Sparks. She is a feisty ball of energy and passion to say the least. Her driver and commitment to health lifestyles and top level athletic performance is hard to match. She has positioned herself as the leading authority in all things Metabolic Testing. Her company Sparks Systems focuses on providing services to help people young and old live a more healthy and improved lifestyle. She does this through her proprietary software, experience, and metabolic testing machines to collect and interpret a person’s personal metabolic efficiency, caloric burn rates, carb vs fat burn rates, aerobic thresholds, athletic performance, and more. Sparks Systems then provides you with a detailed report unique to you and your body.

As an athlete, this information is critical if you want to intentionally make gains in your performance. From a general “health” perspective this information can help get a handle on issues such as diabetes, tiredness, and more. The specific nutrition planning custom tailored to your own personal metabolic efficiency point is pretty cool as well. I try to test several times per year to track my progress and changes I have been making in my fitness and nutrition.

In the webinar below we discuss the important points of What, Why, and How as it relates to becoming Fat Adapted. Here is the short version: The What: Essentially, a fat adapted athlete has intentionally went through a physiological transition where the athlete has taught his/her body to burn fat as a fuel instead of carbohydrates. It is not ketosis. It is not some fad diet or some weird meal replacement strategy. It is not a multi level marketing deal with supplements and specially branded processed food products. It is not a magic pill or supplement you buy. Fat Adapting is a way of being, it is a way to live your life, a lifestyle that is easy to sustain. It is a better way to experience every single day. It is simply educated choices on what we eat on and off the bike. The Why: fat is a more readily abundant source of energy and much more clean and efficient to burn. Even the skinniest athlete has a near infinite amount of energy stored in the fat cells of his/her body. Tapping into fat eliminates the need to use all of the Gus, gels, gummie blocks, high sugar powder drinks, etc. When you transition to burning fat instead you feel less hungry, less tired, your mental clarity is incredibly increased, your ability as an athlete to go faster/longer/harder is increased. You don’t have to eat any garbage during your ride/run etc. You can fuel for hours off of nothing but water. It is a game changer. Especially for longer events. But even for non athletes, this is a total upgrade to your way of living life. It is supercharging your day to day living experiences. The How: becoming Fat Adapted starts with getting your personal metabolic test. Hard to know what to eat and what to avoid, and how much of what to eat until you know exactly what your body burns, and at which aerobic points it starts to burn different fuel sources. In other words, you need to know what and how much food to eat and when your body defaults to carbs vs fats. Knowing this will put you in a position to intentionally influence and train your body to witch over to fats. Step 2, is make the necessary commitments to yourself to change what you eat on and off the bike. Start your own personal nutrition plan where you begin teaching your body to burn fats instead of carbs. This will most likely include some period of time where you will be in a “pre-phase” sort of process. In the pre-phase there is a purge of carbs so to speak. After the pre-phase you continue eating a fat adapted meal strategy. After just 1-2 weeks your metabolism can change. The longer you eat fat adapted the more Metabolic Flexibility (MF) you get. MF is best understood by saying that the longer you are fat adapted the easier your body will be able to take on carbs and still switch back over to burning fat. Sort of like switching on and off a light switch. The greater your MF the easier it is to consume a few carbs here and there during longer races, or training events and not lose any fat adaption.

All this and more discussed below in the Webinar. As always, if you have questions or comments pleas post them here and we will answer them to the best of our ability. Thank you.

PDFs & Handouts

becoming-fat-adapted-handout

time-restricted-eating-handout

-Ben Dodge, Esq., Founder of Bike Accident Attorneys PLC

Follow me on STRAVA and Social Media.

Bicycle crash and bicycle accident lawyer Ben Dodge

Ben Dodge, Esq. Ultra Cyclist

Ben Dodge – Bicycle Lawyer

A bicycle crash is not always an accident. If you, or someone you know has been injured in a bicycle crash or accident caused by a road hazard or dangerous road condition, hire a personal injury attorney who is experienced and has a successful track record. Ben Dodge, a licensed bicycle accident lawyer in Arizona, has dedicated his entire firm to one purpose: representing cyclists. Bicycle accident cases are the only cases Bike Accident Attorneys, PLC handles. Home based out of the great state of Arizona, Ben can still help cyclists in the entire United States. Ben also founded Bike Accident Attorneys Network, a national network of attorneys who focus on representing cyclists. He can find you help anywhere in the country.

Ben Dodge has represented and assisted bicycle accident victims across the entire United States. As an avid and competitive cyclist himself, Mr. Dodge currently participates in national and local cycling events all over the world. It isn’t uncommon to spot him in early morning hours out riding his bike. Having competed in 8 Ironman triathlons, numerous local and national cycling races, and a successful finish in the Race Across the West 2016, he really knows what it’s like to ride and race a bike. Ben is competing in the first ever Race Across France – 2018. The day he fell in love with his job was the day he devoted himself completely to bicycle accident cases.

Ben represents cyclists injured in bicycle accidents, at the police station, with insurance companies, and in the courts. He advocates for the rights of all cyclists, not just his clients. He teaches police about bike laws and bike safety, he educates drivers about the rules of the road, and he trains cyclists and clubs to ride more safely.

A consultation with experienced Arizona bicycle accident attorney Ben Dodge is free

In recent years there has been approximately 700 bicycle fatalities in the United States every single year. Approximately 2,000 bicycle accidents are reported in Arizona every year. Approximately 30 fatal bicycle accidents are reported in Arizona every year. Bicycle fatalities are terrible and horrific tragedies that affect the lives of too many families and friends to count. Understanding your rights and obligations as a cyclist can bring clarity to your specific accident situation. It will always be in your best interest to be represented by an attorney who knows the bicycle laws and has a successful track record of winning bicycle accident cases. The negotiation tactics and strategies of winning a case are extremely important, but should always take a back row seat to the litigation experience and knowledge of court room rules, local, state, and federal rules of civil procedure that can have significant impact on your bicycle accident case. It is wise to be represented by someone well versed in bicycle accident law, local and state bicycle ordinances, rules, regulations, policies, and laws. You should hire someone very familiar with negligence and tort law, civil procedure, and the rules of evidence as they all relate specifically to bicycle accident cases.

Ben Dodge always offers a complimentary in person consultation to all local cyclists and a complimentary phone consultation to any cyclist injured in a bike accident. Typically the consultations are schedule from 30-60 minutes depending on the severity of the accident. You can expect to get answers to questions, clarity, information, and reassurance of your personal bike accident liability and potential for recovery. In your free consultation you can generally expect to discuss such topics as:

  • your specific bike accident details, diagrams, and pictures from your perspective and then from the perspective of your bike accident attorney.
  • the applicable local, state, and federal laws underlying your case.
  • your rights as a cyclist, obligations, and any potential liability.
  • the process, procedure (in and out of court), and the time frame required to conclude your case.
  • the value of your case and what you might expect as compensation.

You can call Arizona bicycle lawyer Ben Dodge of Bike Accident Attorneys, PLC at 1.855.663.3922. Mr. Dodge’s staff is standing and ready to accept your call 24 hours a day, 7 days a week, every single day of the year. Ben will personally return your call within 24 hours. There is never an obligation past a complimentary consultation with Mr. Dodge. His passion is in representing cyclists and his entire office stands ready to serve with kindness and patience.

Bike Accident Attorneys, PLC

Call Ben Dodge, the Bicycle Lawyer today at 1.855.663.3922. Reach him by fax at 1.800.958.8902.

Mr. Dodge can also be reached by email at ben@bikeaccidentattorneys.com

His main Arizona offices are located at:

Mesa Arizona (home base office)
4824 E. Baseline Rd., Suite 124
Mesa, Arizona 85206

Phoenix Arizona office
2415 e. Camelback Rd., suite 700
Phoenix, Arizona 85016

Tucson Arizona office
One South Church Avenue, 12th Floor
Tucson, Arizona 85701

Mr. Dodge represents cyclists in the entire state of Arizona including but not limited to mesa, phoenix, tucson, yuma, gilbert, peoria, glendale, scottsdale, ahwatukee, tempe, chandler, prescott, sedona, flagstaff, surprise, kingman, page, lake havasu city, payson, goodyear, buckeye, queen creek, paradise valley, show low, winslow, maricopa, nogales, globe, avondale, cave creek, fountain hills, apache junction, carefree, wickenburg, pinetop-lakeside, strawberry, anthem, safford, and more. Ben Dodge is currently involved with bicycle accident cases all over the country and has founded a national network of independent bicycle lawyers that can assist in representation in all 50 states.

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