Anaerobic Threshold and Why It Is Important?

By Dan Carey, Phd., Health & Human Performance, Univ. of St. Thomas

[this is the third in a series of posts that will look at BMR, VO2 max, and measuring anaerobic threshold]


Most people think the anaerobic threshold is that point in a progressive test when the body switches from aerobic to anaerobic threshold. This is incorrect. The anaerobic threshold is that point in the test where anaerobic metabolism begins to contribute to aerobic metabolism.

This level is important to know because it is the highest level of exertion that could be maintained over a prolonged period. Dr. David Costill demonstrated back in the 1970’s that endurance athletes will self-select the pace at anaerobic threshold when performing races of one hour or longer. They intuitively know that a faster pace will result in the use of anaerobic metabolism, the build-up of lactic acid (although this theory is currently under scrutiny) and early fatigue.

In highly competitive endurance athletes, the anaerobic threshold oxygen consumption is a better predictor of performance than VO2 max. Frank Shorter won the Olympic marathon with one of the lowest VO2 max values among the competitors. He won because he had an extremely high anaerobic threshold VO2. He could maintain above 90% of his VO2 max for the entire race!!

The importance of the anaerobic threshold to performance is further illustrated by the fact that, while VO2 max peaks at about age 25 for elite distance runners, performance continues to get better for another 10-15 years. This is because training continues to increase the anaerobic threshold.

I Have No Energy or I'm Always Tired

By Susan M. Parks, R.D., C.S.S.D., L.D.,C.P.T.,C.L.C. Certified Sports Specialist in Dietetics


The rising price of gasoline probably isn’t the only energy crisis you’re contending with these days. If you are aging, as we all are, if you encounter everyday increasing stressors, if you are exercising more than usual, if you are sleeping less, and you have not changed your unbalanced eating habits, then you are in an energy crisis!

MAXIMUM IMPACT, MINIMAL EFFORT: Make over your morning.

This was a quote from an avid biker: “Breakfast is not my favorite meal of the day, but I soon learned it was essential to my overall endurance. My training sessions and times were markedly worse when I skipped breakfast. A bagel or cereal with skim milk in the morning works wonders for me!”

Breakfast eaters consume a more healthful diet that is higher in fiber, calcium, iron, and whole grains, and less fat than do breakfast skippers. Eating breakfast raises low blood sugar levels in the morning, and improves morning wakefulness and concentration. It repletes depleted glycogen stores from the day before.

EXCUSES FOR NOT EATING BREAKFAST: ARE YOUR THOUGHTS HERE?

• I don’t have time.
• Breakfast interferes with my training schedule.
• I am not hungry in the morning.
• When I start eating in the morning, it makes me more hungry.
• I’m on a diet, and eating in the morning just adds more calories in the day.

If you DON’T HAVE TIME for breakfast, keep in mind people MAKE TIME to do what they want to do. Breakfast doesn’t have to be elaborate; breakfast is just breaking the fast! Get up 5-10 minutes earlier. Munch on a take-a-long breakfast: bagel sandwich and a light smoothie, or leftover pizza, or dried fruit mixed into a dry cereal like Cheerios in a zip lock bag. The key is to plan ahead, when you are not half asleep. Some non-traditional breakfasts could be a veggie burger on a bun, or peanut butter and banana on graham crackers.

If you are an early riser, and like to exercise (run or bike) before work, you will perform better, have a better workout, and avoid an energy crisis if you eat something beforehand, especially a little protein and a little carbohydrate (low fat yogurt and a small bagel).

If you are not hungry in the morning, it could be because you ate a huge high calorie dinner or late night snack, or your metabolism isn’t used to starting the day with energy that is balanced to give you the morning kick. Train your metabolism, just like you train your muscles.

TAKE IT TO THE NEXT LEVEL: SHOP SMARTER AND PLAN AHEAD

If you plan your training workouts, than you need to plan your grocery shopping and meals, even breakfast. Shop with nutrient balance in mind as well as shortcuts for preparing and cooking . Buy zip lock bags for finger food to take along. Frozen Healthy Choice or Lean Cuisine meals, and adding a fruit or vegetable are good alternatives when time, food preparation or choices are difficult.

Remember, small healthy changes can make the difference in your energy crisis. Make this training season easier and better.

THE ULTIMATE OPTION; HIRE A SPORTS NUTRITIONIST IF INDIVIDUAL NEEDS AREN’T MET.

What Is VO2 Max?

By Dan Carey, Phd., Health & Human Performance, Univ. of St. Thomas

[this is the second in a series of posts that will look at BMR, anaerobic threshold, and measuring anaerobic threshold]

VO2 max is the highest level of oxygen that can be consumed. It is a measure of how well the lungs can oxygenate the blood, how well the heart can pump that oxygenated blood, and finally how well the muscle can extract the oxygen.

This is usually measured on a treadmill or cycle ergometer and consists of multiple stages, beginning at low levels of exertion and progressing to fatigue. The test should last between 9 and 14 minutes. The subject will be wearing a heart rate monitor and have a mouthpiece in place to collect the expired air and send it to a gas analyzer to measure oxygen, carbon dioxide and total volume of expired air.

The following measures are calculated and given to the subject:
Resting heart rate
Maximal heart rate
VO2 max
Anaerobic threshold VO2
Anaerobic threshold heart rate
Anaerobic threshold watts (if cycle ergometer)

This data is then used by the personal trainer/coach to devise a training program that includes the aerobic zone, threshold zone and anaerobic zone. The basis for determining these zones is the anaerobic threshold heart rate. I would estimate that 80-90% of these tests that I do are the result of trainers/coaches requesting them for their athletes.

Coaching: The Key to Racing Success part 3

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

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


What your role is as athlete?

Once you have some names of coaches, you should begin the interview process. A coach will only take you as seriously as you take him or her. When you call to introduce yourself, tell the coach what you are looking to accomplish in the sport, in the coming year as well as in your career. Ask to schedule a meeting either live or on the phone.

When you meet with your coach have a list of specific goals. Do you want to race or compete locally, regionally or nationally? Do you want to become a certain category or finish a century in your area in a certain time or be competitive in a certain race or race for a certain team? These goals should be well thought out and only limited in scope by the amount of time you have to spend on your cycling.

You should be prepared to give a realistic estimate of the time per week you can spend training. This includes riding, stretching, eating, sleeping and possibly visualization. It may also include things like working out in the gym, pilates, and/or massage and chiropractic care. It is not fair to ask a coach to commit a large amount of time to thinking about, planning and discussing your training when you are not able to sleep enough at night to recover. You should also be ready to give an honest estimate of the amount of money you can spend (on coaching fees, entry fees and equipment costs) and whether a coach is willing to work within your budget and with the equipment that you have.

Being fully prepared will show your coach your level of commitment. Your coach can only take you as seriously as you present yourself.


The coach’s role

Once you have shared your goals with your perspective coach, listen to how s/he responds. The coach should have a basic theory or philosophy about how to coach and should be comfortable with this theory as the backbone of your training program.

My coach’s theory focuses on encouragement from him, self-confidence, rest and is wattage based. Every coach will have different ideas or theories. Don’t be surprised if it seems like you will be taking a step back before moving forward. Cycling is a very technique oriented and many coaches teach pedaling by having you ride in small gears and learn to spin before focusing on power. At first this might seem slower and it may be frustrating but trusting your coach is your key to going faster.

A good coach will set up a year-long program. It should have different phases, all of which should be explained to you in a way that makes sense and helps you incorporate this plan into your daily training. If it does not make sense, you should feel comfortable asking the coach to explain it again. You should be able to discuss alternative means of training you have heard about or read about with your coach without your coach feeling threatened. Your coach should be able to explain merits or lack thereof of these alternatives logically even if it is different from her/his theory or program. You will need to ask many questions throughout the year so you may as well begin to find out if both of you are comfortable with this now.


Your Program’s Focus

A good coach will customize the basic program used for all clients specifically for you. It should be blocked off on a calendar with the specific events you are focused on and what specific peaks you will need throughout the year.

You should have a basic idea of what the focus of your training will be at any point during the year. For instance, in February, I will focus on specific power intervals in preparation for the World Cups I will race in March. In July, I will focus on my foot speed in the form of one minute intervals, because it will most likely be lacking after many months of climbing and time-trialing. Your program should also have down times scheduled into the weeks, months and transition phases of the year. Remember – a coach who does not schedule rest is not a reasonable coach.


What are a coach’s expectations?

After you have selected a coach there are some things a coach will expect of from you. Your coach will expect a year of your time and will also expect you to train exclusively according to her/his program. You coach will spend a lot of time considering your training, racing and progress; but an accurate assessment can only be made if you follow the program. Trying something you read about or something your friend is trying is counter productive in assessing your progress. Trust your decision in selecting the proper coach and then trust the coach you have chosen.


Don’t forget to thank your coach when you feel improvement, and depend on your coach when you need to.

Basal Metabolism and How It Is Measured

By Dan Carey, Phd., Health & Human Performance, Univ. of St. Thomas

[this is the first in a series of posts that will look at VO2 max, anaerobic threshold, and measuring anaerobic threshold}

Basal metabolic rate (BMR) is the rate the body uses energy at rest and is expressed in calories/day. This is measured in a clinic or exercise physiology lab by measuring oxygen use by the body, with each liter of oxygen consumed being equivalent to approximately 5 calories. This is an especially important measurement for individuals trying to balance energy intake with energy expenditure and control their weight. For the average person, BMR accounts for 65-70% of daily energy expenditure.

While BMR tests are relatively inexpensive, BMR can be predicted with a fair degree of accuracy (150-200 calories) by regression equations. The best-known equation is the Harris-Benedict equation below:

BMR= 655+ 9.5(kg BW) + 1.9 (ht cm) - 4.7 age

Another simpler equation is:

Male BMR= 1.0(kg BW) times 24
Female BMR= 0.9(kg BW) times 24


For weight control it is generally recommended that an individual burns 1.75 times their BMR over the course of a day. For example, a 170-pound male (77.3 kg) would have an approximate BMR of 1855 calories/day. If this BMR is multiplied by 1.75, a value of 3245 calories/day should be expended to control body weight. Of course, the other side of the energy balance equation is energy intake. Clearly, if an individual is meeting the guidelines for energy expenditure but is exceeding this energy expenditure rate for energy intake, weight would be expected to increase.

Recovering from a clavicle fracture

So you have a major biking vacation planned or an important bike race on the calendar when you crash while out training or in a race. Are your plans ruined? What can you do to maintain your cycling fitness while healing?

According to Dr. Jonathan P. Braman of TRIA Orthopaedic, broken collarbones are a frequent injury for cyclists and can be very tough to ride through. Whether they are operated on or not, they can take weeks or months to heal. During the healing process, there are many ways to stay in shape for returning to the road.

Probably the best way is on a stationary bike. It must be stable enough to allow you to ride without using your injured arm, and you should lower the resistance to the point where you aren’t swaying too much in the sling. For many cyclists, this is best done with a recumbent stationary bike where you can sit down while you ride with your feet in front of you. This lowers the risk that you will use your injured arm to steady yourself. Other exercise like walking on a treadmill can also be helpful at keeping up general fitness while you wait for your broken collarbone to heal.

Cycling for Kids – Keep it FUN

By Dave LaPorte, director Great River Energy Bike Festival and Nature Valley Grand Prix


If you’re reading this blog, cycling is probably part of your life. And if you’ve got kids, you want your kids to share in the fun. It’s good for them (haven’t we all read about skyrocketing obesity rates?), it’s a lifetime activity and it’s something that you can do together.

All of this is true but, in our zeal to share our sport with our kids, it’s easy to go too far. Remember, IT’S ABOUT THE KID. It’s not about you. You can’t make a child enjoy cycling, but you can sure make them hate it. If you push them to ride to far or too fast or too often, you can drain all the fun out of it.

Easy advice, but not so easy in real life. Sometimes a child needs encouragement, particularly when they’re feeling unsure of themselves or when they’re resisting trying something new that they might actually enjoy. But there’s a fine line between encouragement and pressure. Listen to your kids and, if you meet too much resistance, back off. There are plenty of issues in life where you have to be firm with your kids. Riding their bikes isn’t one of them.

But, if riding is fun, they’ll do it. Riding along with mom or dad can be a blast, particularly for younger kids (before you become an embarrassment to them). Or bring a friend along. Or have a fun destination. Just be careful on the distances so that it doesn’t turn into a death march. And don’t let them go too fast too early, because they’re likely to regret it at the end (and so are you).

Rewards can also add to the fun. Maybe a healthy treat at the end of the ride like granola bars (guess my favorite brand) or juice can be good choices.

You should also check out the Hoigaard’s Tour de Kids at the Great River Energy Bicycle Festival. There’s nothing like a cheering crowd, a real bike race medal and autographs from pro racers to help your kids see cycling as cool.

Are you prepared for the unexpected?

by Sean T. Peotter, Owner OnSupport Neutral Service, USA Cycling Licensed mechanic

As a former service manager at a local shop, I used to give seminars on basic maintenance and road side repair. One of the items that I covered was what to bring with you when you are riding. It always surprised me how many people did not know how to use the tools that they carried with them. During the sales pitch many people would buy what the salesperson recommended and I am sure that there were great intentions to learn what is all in that seat bag. Well it’s not too late.

For many of you out there a seat bag with a few misc. items will be able to keep you on the road if the unexpected happens. The most basic things that one should never be without are:

• Spare tube (Keep it in the box, or in a good plastic bag to prevent damage to the rubber)
• Patch kit (I like the glueless type as you do not need to worry if the glue has dried up)
• Tire lever(s) (I prefer the Quick Stick brand. You only need one!)
• Multi tool (Park Tools’ IB-3 has most everything you need in a tiny package)
• Nipple wrench
• Presta valve adaptor
• Mini chain tool (If it is not integrated with the multi tool, Parks’ CT-5 is a great work horse)
• Extra master link/pin (There are many different types. Have what is correct for your chain)
• CO2 (Have 2 if you are not carrying a pump)
• $20.00
• License
• Cash/Credit card

You can store all of this in a small to medium sized seat bag. If you have a bit larger bag you can also store your energy items in it as well. Better in the bag, then half melted in your jersey pocket! You will never find me without these most basic items. But just because you have them doesn’t mean that you know how to use them… right?

Keep your eyes and ears out for seminars that happen through your cycling community. Many shops offer free seminars that go over what you need to know when/if you have a breakdown. Some shops may offer Park Tools’ Park Tool School. Here you will find trained professional mechanics teaching classes on how to maintain your bike. If there is not a class near you or one has recently passed, Park Tool has a fantastic webpage with tool/repair how to’s. Here you can not only learn the correct way to adjust a derailleur, but how to cut a chain correctly.

I can’t guarantee that you’ll make it home if you have a breakdown but if you have these minimal items you stand a much better chance of riding vs. walking home. And who doesn’t want to be the hero when their friend breaks down and needs to borrow a chain wrench? I know that I would defiantly feel obligated to bring over a cold Fat Tire sixer someday if I had borrowed that tool!

Coaching: The Key to Racing Success part 2

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


Where to look?

Finding a coach is not an easy task. A good first step is to call your local pro shop and inquire into the availability of coaching. Some cycling publications have classifieds and you may be reading these to find local cycling events in any case. Look for riders wearing a local shop or team jersey and inquire about their coaches, and who they would suggest or who they have stayed away from – and why.

USA Cycling is another place to look for a coach. They have a list of clubs in the country and many of these clubs offer coaching.


Who to hire?

While you must be choosy about your coach it does not mean that your coach must be male if you are a man or a woman if you are a woman. My coach, never having raced in women’s races (obviously) has studied them. He knows the women’s peloton well, and has a theory about women’s racing that transcends gender.

A coach, more importantly, must be familiar with the type of racing you are planning to do. For instance, a man training to race in Europe should be training differently from a category three woman. Your coach’s training program should be specific to your type of racing.

In these days of email and cell phone, it is not absolutely necessary for your coach to live near you. I travel extensively most of the year and Charles coaches me “electronically” most of the year.

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.

STRETCHING YES, STRETCHING NO…

Fernando A Pena, MD – TRIA Orthopaedic Center

In spite of scientists’ best efforts, we are still missing the scientific evidence that regular stretching prevents injuries. At the most, there is some suggestion that it may help to recover from an injury, like a muscle strain or pulled groin, but still it is a very soft correlation.

The benefit from stretching comes from preparing a muscle group for an athletic activity and sending the proper “signals” to get ready. The benefit is believed to be related to the increased blood flow to the muscle fibers as well as the connective tissue surrounding the muscle. Excessive stretching may be counterproductive, as it may create some degree of instability to a specific joint and therefore make it more susceptible to injuries.

The human body has to get ready to exercise. Similarly, it has also to get ready for something apparently as trivial as stretching. Something as simple as a brisk walk or a light vertical jumping for a few minutes would help to get the blood flow going and therefore it will facilitate the stretching program.

The golden rule for stretching is to avoid pain. To stretch until the rider feels pain it is considered to be excessive and definitely not beneficial. It is recommended to feel tension and a “stretch” but not necessarily pain. A good stretch should be held under tension for 10 to 30 seconds. Beyond that point it does not seem to be of an extra benefit either.

It is very important to avoid any “bouncing” of the muscle group while stretching. The “bouncing” will generate neurological signals at the level of the spinal cord which will be transmitted to the muscle and prevent further stretching, making the rest of the session useless and in some cases even injury prone.

In the case of a cyclist, the muscle groups, to benefit from stretching will include the lumbosacral spine (lower back) and lower extremities. The cervical spine (neck) and upper extremities will be positioned almost completely static during a ride. Regular stretching of those areas while riding will be of benefit to avoid overload injuries to tendons and ligaments of the neck and upper extremities.

Regarding the lower extremities, special attention has to be paid to the iliotibial band also known as the IT band (a ligament that stretches from the hip to the knee along the outside of your thigh). Both at the level of the hip and the knee joint, the IT band is prone to irritation. When the pain is felt at the hip level, it is also called the “snapping hip” as the IT band “jumps” over the bony prominence of the hip area with every flexion-extension of the hip joint. At the knee level, it is very unlikely to feel any snapping, but still it may be of significant discomfort after long rides in the presence of a tight IT band. Proper stretching of the IT band is the best initial remedy to avoid those conditions as well as a very diligent program of icing to the affected area.