Larry’s Top Three Aches and Pains – Part 3

By Larry Foss, US National Team, owner The Fix Active Body Massage, specializing in sports massage, bike fitting and FaCT lactate testing.

[Ed. Miss the previous posts? Find them here - part 1, part 2]

Numbing of the hands is also an issue in a lot of riders.

Again this is often due to the reach being too long and causing the rider to have excess weight on the bars causing the rider to stay in the same position for extended periods of time without changing hand positions. This causes compression of the nerves in the carpal tunnel.

First, as mentioned in the previous post make sure that your bike set-up and fit is correct and also make sure that you do not lock you elbows as you ride.

Second, during longer rides make sure to change hand positions frequently (from the brake hoods, to the top of the bar, and to the drops) throughout the ride and this should alleviate some of the numbness. If you are riding a bike with flat bars, you can try adding bar ends and using those for alternate hand positions.

There is nothing that gives the feeling of freedom that a bicycle can. With a proper set-up the bike and rider will work together as one single unit. I know I am never happier than rolling down a ribbon of asphalt with the sun and wind in my face.

What Is More Important Carbohydrate Or Protein?

By Susan M. Parks, R.D., C.S.S.D., L.D., C.P.T. Sports Nutrition


Well------that depends!

When you train or compete, your muscles need energy to perform. Carbohydrates (sugars and starches) are the major easy access energy source for those working muscles. Not all those carbohydrates you eat are used immediately for work, but are actually stored in both the muscles and the liver as glycogen for future activities. That is why eating a medium to high carbohydrate diet is important to replenish your glycogen stores, especially if you are in a training period or you are having workouts day after day. Carbohydrates are found in whole grains, cereals, pasta, legumes, fruits, and vegetable, and also milk and yogurt in the form of lactose. The daily amount of carbohydrate you need depends on your body size, sport, and the intensity of your workout.


Now, how about Protein?

Protein has been a topic of interest because of its role in building and repairing muscle tissue; replenishing after the workout. Protein can also be used as an energy source, but if you need the protein for repair of tissue, you need to save it for that purpose, and rely on carbohydrates and fats as more of your energy source! Many athletes, especially those involved in power sports and strength training sports, believe that a high protein diet supplies extra energy to enhance performance and increase muscle mass. However, you get no added benefits from consuming more protein than your body needs. Too many calories from any food category if not used will just add fat tissue! Good sources of protein for muscle repair are lean meats, poultry, fish, low fat dairy products, eggs, legumes, tofu, nuts and seeds (but watch those portions of nuts and seeds----most of the time it is 6-10 or 1 ounce).


So for dietary strategies for your competition------What you eat and drink before, during and after your competition is an individual matter based on your body type, your sport, and your training schedule (duration and intensity). Determine what works best for you, and if you want individual advice seek out a sports dietitian. Your performance depends more on a healthy eating pattern all year-round. Yet eating the proper foods before, during and after the competition will help.

The goal of the pre-event meal is to provide energy to keep you going and fluids to keep you hydrated. RULE OF THUMB: Eat a high carbohydrate, low-fat meal 2-4 hours before the event, choosing foods you normally eat. For example:
4 hours before
2 cups cooked pasta
1 cup marinara sauce (meatless)
1 bread
1 small apple
1 cup low fat or skim milk (Yes, it can be chocolate)

2 hours before should be a bit lighter
1 bagel
1 Tablespoon of peanut butter with jam
1 banana
8 ounces of low fat milk or yogurt

DURING THE EVENT: THE MAIN IDEA IS MAINTAIN FLUID BALANCE.

AFTER THE EVENT: Replenish within the first 2-24 hours is most important with plenty of carbohydrates, as well as some lean protein for muscle repair. And don’t forget the fluid!


SO WHICH IS MORE IMPORTANT? CARBOHYDRATE OR PROTEIN?
Both but it depends on when, how much, and for what activity, and how the individual tolerates it during training.

Cycling Clubs (and other addictions)

At its best, cycling is a social activity. Sure, you can go out there and grind along by yourself. And sometimes (e.g. commuting, training), that’s what makes the most sense. But cycling is the most satisfying when you’re riding with a group of like-minded bicycle nuts jobs.

The easiest way to find these rides is to join a club. Most clubs host group rides and many are open to non-members. But finding the right club and the right ride can be hit or miss. Some of these rides are really mock races, blowing stop signs and dropping newbies (and even regulars) like a bad habit. Other rides use bicycles as a means for getting from one Dairy Queen to the next.

So, how do you find the club (and ride) that’s right for you?

Ask around at bike shops. Unlike McDonalds (where the workers are in it for the glory), people who work at bike shops are almost always passionate cyclists. No one bike shop will know every club and every ride, so ask around at a few. Tell them what kind of rides you’re looking for and you’ll likely get some great suggestions. And maybe buy some Sports Beans or something, so you aren’t just begging for free advice.

If the clubs publicize their rides as open to non-members, you can just show up. If they don’t, you can contact the club and ask. Introduce yourself when the group gathers and ask if it’s an open ride. Even if you already know that it is, asking is an ice breaker.

And then see how it goes. If it’s a great fit, join the club. If it isn’t, try a different one. Once you join a club, be active. Do their rides and participate in their functions. The club is your gateway into the cycling subculture.

The Importance Of Moderate Training Intensity

By Dan Carey, Phd., Univ. of St. Thomas

The “no pain no gain” mindset of competitive athletes probably detracts from performance rather than enhances it. As a physiologist, I would like to explain the importance of “easy” training days.

One of the oldest and probably still most respected training philosophies is “hard-easy.” Physiologically the body needs to recover from a hard day. Intense training depletes glycogen stores. It takes approximately 48 hours to completely replenish glycogen (carbohydrate) stores. This is why 2 consecutive hard days are difficult to maintain.

In addition, hydration needs to be restored. A simple way to monitor your hydration status is with a bathroom scale. Large fluctuations in weight from day to day are the result of hydration status and not fat gain/loss.

Joel Friel, author of “The Cyclist’s Training Bible”, stated “Of frequency, intensity and duration, the one most important to get correct is intensity.” In addition to allowing the body to restore glycogen and water levels, easy days also train the body to metabolize fat better.

For endurance events of one hour or longer, burning fat allows the body to store glycogen for the next hard day. While I believe some advice given about “the fat burning zone” is very misleading, it is still true that a moderate intensity of training optimizes fat metabolism. This is both an acute and chronic effect.

In my research on the “fat burning zone” to be presented at a local sports medicine conference, optimal fat burning occurs at 59-76% of maximal heart rate. While this intensity is indeed moderate, it overlaps the low end of the target heart rate zone for improved aerobic endurance established by the American College of Sports Medicine (70-85% maximal heart rate).

A final point is that all of the desired changes in fitness occur when the body is at rest, not when the stress of exercise is applied. If the body is not rested, it cannot optimize these changes. A good example of this is tapering, which is a reduction in training volume/intensity for 10-21 days prior to an important race. Tapering has been shown to enhance performance 3-5%. While this may seem small, it may be the difference between an average and good performance.

While a training schedule will fluctuate from week to week, depending on the training period, I think a good program has at least 2 days of moderate training per week. I believe one of the primary benefits of training with a heart rate monitor is not in ensuring that you are in your “threshold” or “anaerobic zone.” Rather the best use of these monitors is for “holding back” your intensity and forcing yourself to stay within this moderate aerobic zone.

Finding the Time to Ride

by Chris the Intern

Whether you ride for fun or fitness, finding the time to ride can be one of the biggest challenges you might face. Many of us have to balance work/school, family, household, and countless other needs when trying to fit in riding time. You might be able to easily find time to ride on the weekends but just can’t seem to fit time in during the week.

If there is one key in finding the time to ride it is the old boy scout motto “be prepared.”

Pick the day(s) you want to ride in advance and get ready the night before your ride so that you can get out the door in relatively short order after you get home. To do this I have compiled a few tips that work for me.


Prep your gear the night before:
Lay out your riding outfit
Fill water bottles
Prep a snack to eat on your way home from work or to eat on the bike
Have your bike by the door and check tire pressure (nothing will stop you faster than if you have even the easiest of maintenance to do)
Hang your helmet on your bike with your gloves inside and place your shoes nearby so that everything is within arms reach


Plan your route in advance:
I like to have a couple of basic routes planned out in advance so that I don’t have to think about where I want to ride. I’ve found the best routes for me are basic loops that you can either add onto or subtract from based on how you feel once you are on the road.


Plan your meals:
We all need to eat and when you are riding regularly eating good quality food is important. The problem can come in when you are trying to ride midweek and still find the time to make a healthy dinner.

If you have a family at home make deals with them. If they cook while you are out riding you will clean up the mess.
Don’t have someone to cook for you? Make something the night before that will leave you with leftovers for the night you ride.


Hopefully these tips will help you get out riding even more this summer. If you have your own tips/tricks that help you get out on the road share them in the comments because we can all use the help.

Injury Prevention 101 - Flexibility

by Dr. Josh Sandell
Spine and Sports Institute

[also see part 1 on Strength Training]

Flexibility

The Australian triathlon team was screened in November 2003 prior to the World Championships in New Zealand, and found two main predisposing factors to injury: thoracic spine stiffness and tight hip flexors.

This pattern is extremely common in cyclists. Cycling training is one potential cause of thoracic stiffness because of the time spent in the time-trial position. If good spinal posture is not maintained on the bike, the thoracic spine can become excessively hunched when the cyclist becomes fatigued. If this posture is not corrected and the mid-spine is not regularly stretched, stiffness can develop and a drop in cycling performance may follow as a result of the athlete adopting a less efficient aerodynamic position.

The thoracic spine's mobility can be improved with laying on your back over a physio ball or lying on one’s back with a towel on the floor.

Tight hip flexors are a major injury risk factor and are a common problem because of the length of time cyclists spend with the hip bent in the time-trial position while cycling. Low back injuries, hamstring strains, hip flexor strains and most lower limb overuse injuries can be linked to tight hip flexors. Hip flexor and quadriceps stretching are essential to prevent this pattern from developing.

The muscle groups should be stretched daily, before and after activity (especially after cycling). Stretches should be held for approximately 30 seconds to one minute without bouncing, performed gently and slowly to the point of tension but never pain.

While an effective stretching program may reduce injuries, many athletes look to stretching as the answer to injuries. Athletes do become injured because of overflexibility. Be consistent with your stretching, but don’t go to extremes and don’t look to it as the injury cure-all.

Larry’s Top Three Aches and Pains – Part 2

By Larry Foss, US National Team, owner The Fix Active Body Massage, specializing in sports massage, bike fitting and FaCT lactate testing.

[ed. miss part 1? read it here]

The second most common complaint I hear is about sore backs, upper or lower.

Lower back soreness is usually in part due to a bike that has the handlebars setup in a position that is to low which in turn can lead to the muscles of the lower back being overstretched into an elongated position thus causing them to be over worked. Another reason is inflexibility of the same muscles.

I have had a lot of luck with starting newer riders in a more upright position. Then slowly after the body adjusts and strengthens you can begin to lower the bars.

There is a cost to being a bit more upright. You are not as aerodynamic but unless you are racing to win I will sacrifice being aero for comfort!! I can tell you that with the pressures of travel and running a business I am nowhere close to being as aero as I once was but I am comfortable and about 4 centimeters taller in the bars.

When a rider is fit on the bike properly the angle between the torso and the arms reaching out should be and about 90 degrees with the lower arms with a slight bend and never locked out at the elbows.

Also there should be a balance of the body weight between the behind and the hands. When looking down at the front wheel when riding the handlebars should obscure the hub of the front wheel. It is usually a fairly simple fix of the problem by changing into a stem length that is the appropriate length to get the 90 degree angle and the front hub hidden.

It is also possible the frame itself may have a top tube that is too long. If that is the case you may want to think about buying a new frame. With most newer model stems that are 2 or 4 bolt end caps the change is a simple easy change to get the stem to the proper length.

Coaching: The Key to Racing Success

By Giana Roberge- World Champion at Master’s Time Trial Championships, US National Time Trial Champion, Winner of the Etape Du Tour, record setter at the Presque Isle Time Trial, First Place Midi Pyrenees Time Trial Championships and winner of the Lance Armstrong Time Trial….

This is the first in a series of posts that will look at everything from whether a coach is needed to finding a coach and coach/athlete roles.

Do I need a coach?

The most frequent question that I am asked has been “how have you managed to meet your goals and continued to improve?”

The answer is truly the key to my success and may well be the key to yours: a coach. In my case, my coach Charles Howe is my best training tool. He is readily accessible via phone or email, approachable, trust-worthy and knows how to motivate and support me – all at the same time! He speaks to me with authority about what he specializes in (wattage and training) yet respects me as an athlete and person. We share in our successes, me as the athlete and Charles as the coach.

Is a coach necessary? A coach is a guide, a teacher and sometimes a mentor. In all other sports a coach is invaluable; at every Olympic venue the coach’s presence is noted by the commentators. A coach compliments the athlete’s desire to win; it is coaching, combined with the athlete’s drive, courage, consistency and dedication that makes winning, in any way the athlete defines it, probable.

Cycle racing is not just pedaling a bike fast. It is a technique intensive sport and needs to be coached as well as any other sport out there. Do not hire a coach to motivate you; cycling is a tough sport, and only the self-motivated will succeed. However, a coach – exposed and educated to the sport for many years – provides a non-biased perspective on your training that you cannot achieve solo. A coach will prepare you to maximize your potential when you are ready; a coach will also encourage patience when necessary.

Pre-Ride Safety Check

By Sean Peotter- OnSupport Neutral Service

One of the most overlooked things that should be a part of every ride is a pre-ride safety check. This check does not have to take long, but it will help insure that your ride is a safe and enjoyable one.

To start off you should first check to see if your tires have the proper amount of inflation. All tire manufacturers will print on the sidewall of the tire a recommended inflation range. If you stay within this range you will have good success with your tires. At this time you should also check the condition of your tires for cracks, tears and wear. Be sure the fixing mechanism that holds the wheel to the frame is secure as well.

Another very important item to look at is the braking system. Look at the cables to insure they are intact with no kinks or frays. Give the brake lever a good firm squeeze to verify the cable fixing bolt is tight. You will also want to look at the gap between the brake pad and rim. Not only do you want to make sure the brakes are not rubbing on the rim, but you should also check the alignment of the pad. You do not want the pad to come in contact with the tire or you will have a flat tire down the road.

Washing your bike after every ride is not always possible, though you should give it a thorough wash at least once a month. Not only does this make your bike look great, it also gives you the opportunity to look more closely at the frame. Cracks in frames can be extremely hard to see, especially if your frame is a dirty one. While you clean your bike, look at all the nooks and crannies for any signs of failure. If you notice anything, take your bicycle to a local shop for further analysis.

These checks should take no longer than a few minutes but this is in no way a substitute for a tune-up. It is always recommended to have your bike tuned-up once a year by a professional mechanic that will look at your bike more closely.