Road Training

Hi Monique;As an active cyclist and sometimes runner, I love reading your magazinecolumn. Your nutritional advice has proven very useful.My stomach is my dilemma. During the work week, I usually exercise earlyin the morning (pre-work) then I eat a sensible breakfast (banana/OJ/yogurtsmoothie), lunch (apple/pear/ham or turkey sandwich) and am able to makeit through the day. Unfortunately, when I get home at about 6 p.m., I immediatelygrab a snack, followed by a larger than should be allowed dinner, followedby desert (and a nice serving of guilt as an aperitif).When I commute, the evening

Dear Monique;I have read that you should drink only water with gels. In the past, I’ve taken gels with Gatorade or R4 on the bike and have quite often developed stomach cramps on the run. Why is this? Are there other foods that shouldn’t be ingested with sports drinks while training and racing? Thanks, -- MikeDear Mike;Sports drinks are formulated to provide just the right balance of both carbohydrate and fluid when you are exercising. When you add gels to the mix, the additional carbohydrate can prolong the amount of time it takes for the mix of gel and sports drinks to empty from your

I’m a curious person. I raced my bike quite successfully after my two kids went to kindergarten and I no longer had to hire a sitter just so I could sneak out and train. Women in the peloton are always amazed to find out that I have a white-collar high stress day job, two special needs boys, and still manage to get by as a Cat. 2. But I know I’m hardly alone. On the podium of a mountain bike race a couple years ago the woman in third place tried to say something smug to my friend and I who were first and second. “Well I have to go home now to my husband, job, and 3 kids.” We laughed. As if!

Dear Monique;What's the deal with muscle cramps? I'm suddenly getting them in my calves after about an hour or two of riding. Is it simply a matter of hydration or is electrolyte balance more important? I usually only drink water on rides and take gels for energy. I didn't get cramps in the early season when the rides were just as long (though maybe not as hard). By the way, thanks for taking time to answer readers' questions. I know you can't get to all of them, but it is very cool of you to take time out to do this for all of us who love cycling. Have a great one,Eric Hi EricSorry to

Hey Monique;As a nutritionist you will probably shriek in anguish, but I’m a fast (in my dreams) recreational cyclist who for the past two months has been following the Atkins nutritional method. The positive news is that I have dropped 17 pounds. However, as spring approaches and I start doing longer rides, I am concerned whether I will be visiting bonk-land more often with my reduced-carb approach. Currently, I am consuming about 40 to 50 grams of carbs a day and ride 3 to 4 times a week (50 to 200 miles a week depending on the time of year). Is there a general rule of thumb of how many

Dear Monique;I had a question about Recommended Dietary Allowances. For instanceis there an RDA for the number of saturated fat grams? However, nutritionistsalways seem to preach a low fat diet, low in saturated fat. So is therea maximum amount of fat which I should always strive to stay under?RB Dear RB;The recommendations for prevention of heart disease is to keep totalfat under 35% (15 to 30% is recommended) of total calories, but most importantlyto keep saturated fat and trans fat (hydrogenated oils) low. Persons atrisk for heart disease should keep these fats at less than 7-percent

Dear Monique;Just recently I've been told (tested) that I have high cholesterol (279), HDL's are good, LDL's and triglycerides are bad and all liver and kidney functions are normal. I am 30 years old and weigh 154 at 5'6". In the last year I've changed my diet significantly (cut out the probably around 90 percent of my meat intake, except for fish which has increased) increased the fibers and veggies and have also upped the miles and training. Physically I am feeling the best I've felt this early in a season in years. My cholesterol since my last test (267) has gone up given the above

Dear Monique;During the winter, I usually take about 3-6 weeks off the bike andwork out strictly with weights. I generally supplement with creatine, protein,glucosamine, and some ephedra product. I strictly use ephedra for energyin the gym. I have tried various ephedra containing products. I take one30 minutes before hitting the weights and have found that it makes a hugedifference in my lifting. Recently I have been on the trainer everyday due to the weather. I triedsome ephedra and noticed that I maintain about 7 to 10 beats per minutehigher heart rate without any more perceived effort. Is

Dear Ms. Ryan;I have been experiencing severe headaches after riding (usually abouttwo to 2.5 hours; 45 miles). I believe that it has some connection to fluidloss. I was interested in your recent response to a triathlete who mentionedsalt depletion- could my problem be similar? I drink a reasonable amountduring my ride. Can you suggest a solution? Thanks very much for your help.I enjoy your column. -- GBDear GB;You should focus on a number of strategies, including focusing onhydration, maintaining blood glucose levels, and normal sodium levels.Sodium depletion is most likely to occur in

Dear MoniqueLast triathlon season I struggled with dehydration and found that sodium tablets were the only thing that helped me during my long runs (2+ hours).I am training for an Ironman now and want to experiment with different electrolyte tablets. I was surprised to find that most do not have sodium. What do you recommend taking then? Which is more important- electrolytes or sodium? Or should I stick with an electrolyte tablet with sodium?Thank you.AB Dear AB;It is always difficult for triathletes (and other endurance athletes) to keep up with their fluid losses and chances are that you

Dear Monique: I am a 53-year-old triathlete who has been competing for more than 20 years. Recently I have been having difficulty in keeping my weight up. Genetically I am lean. I do my best to consume calories before, during, and after workouts and throughout the day. My training involves weight lifting and stretching, as well as the three disciplines. I have read that HMB will prevent protein catabolism and may increase weight gain. It is also said to promote recovery. I would appreciate your opinion of this supplement and any guidance on maintaining my body weight. -- ST Dear Monique:

I am training for my first Ironman (Lake Placid 2003) and am concerned about keeping my iron levels high enough to avoid anemia-which I suffered from this fall, but which is now back to normal. I have also been told that I many not be getting enough protein to sufficiently rebuild and recover after workouts. How much iron and protein do women endurance athletes typically need? TP Dear TP - Since you have already had anemia, it is important that you pay close attention to your iron intake and have your blood work monitored fairly regularly. Iron deficiency is the most common nutrient

Dear Monique;I am a competitive masters road cyclist and I am 40. I was wondering what you would consider an acceptable winter weight gain over my racing weight of 165 lb. Also, do you feel that the Tanita body composition scale is an acceptable means of monitoring changes in body composition?Thanks, BR Question 2

Dear Monique;Thanks for taking the time to write your column. I have a couple ofquestions for which I can not seem to find an answer.For rides less than 1 hour, I sometimes have a gel before the ride anddrink a bottle of Endurox during the ride, is this excessive?For rides longer than 1 hour (typically 1.5 to 2 hours) I have a gelbefore the ride, a gel an hour into the ride, and a bottle of Endurox anda bottle of water- is this excessive?I have been thinking that I am putting too much into my system- butI always feel pretty good. After the long rides, I will eat a normal breakfastor lunch. Am

To the casual observer, road racing looks like an individual sport. Racers and educated spectators, however, know this is not the case at all. The sport is really like a complex chess game on wheels, in which attacks, blocks, and sacrifices are constant, right up to the finish line. This is most obvious when watching a top professional team, such as the U.S. Postal squad, during the Tour de France. However, by following some basic guidelines, even an amateur club team can employ team strategy and tactics for one-day road races and criteriums. KNOW YOUR ROLESIn laying out the team’s strategy

Dear Monique Ryan; Without doing a complete metabolic work-up on me, I know your answer will be based upon assumptions and estimates. For my activity level, weight, age, etc. I should consume 3000 calories a day simply to maintain my weight. I want to lose weight for the racing season, so I am cutting 500 calories per day, leaving me at 2500. If I go out and hammer on a group training ride, and burn 2000 calories, does that mean my caloric need for the day is 4,500 (the 2500 I usually eat, plus 2000 to replace those burned)? I know I can eat a bit more on heavy days, but I’m really trying

Dear Monique;I had a question about glucosamine. I am trying to determine if I can save a little money by taking a smaller daily dose. Currently I take 1500 mg each of glucosamine and chondroitin, as instructed on the label. Thank you.-- KGDear KG;Glucosamine and chondroitin are two dietary supplements offered as alternatives to standard medical treatment of osteoarthritis, which affects 12 to 15 percent of all adults in the U.S. Researchers estimate that 90 percent of people over the age of 40 exhibit some evidence of this condition in the weight bearing joints. Sixteen million individuals

Dear Joe and Dirk:I have been reading some European studies on stationary trainers and how the inertia of the trainer affects the muscle fibers. The studies say thatlow inertia trainers cause the rider to use all fast twitch muscle fibers and high inertia trainers with large flywheels use slow twitch muscle fibersthe ones predominantly used in road racing and triathlon.I have spoken to some triathlon and cycling coaches and they all agreed. Do you guys have any information on this subject?Thank you,ChuckDear ChuckNeither of us has ever seen such research and tend to doubt that there is such a

Cyclists and triathletes are often advised to consider the glycemic index when consuming carbohydrates before, during, after exercise. Low glycemic foods are recommended before exercise, though research does not strongly support this recommendation.Moderate to high glycemic carbohydrate food and drinks are considered appropriate during endurance training, though cyclists and triathletes with diabetes may sometimes amend this recommendation to maintain optimal blood glucose levels. While these recommendations need to be verified with further investigation, the actual glycemic index of most

Dear Mr. Friel;As a serious, mostly self-coached junior racer I have a couple questionswith regards to planning my season. This past year was my first season racing(as well as my first experience cycling seriously at all) and I found shortlythat I had some amount of potential, winning the senior sport classes inlocal mountain bike races, and doing well in group rides. Encouraged by thismodest success, I began putting in substantial miles of training on the road.I ended up riding an average of 500 miles a week (25+hrs) for a little overthree months of the summer, all at very low intensity,

Intense training is a big calorie burner. In fact, many cyclists and triathletes, particularly those training for stage races and Ironman-distance events, work hard to fit in enough calories for optimal daily recovery. Yet despite their high energy output, it is not unusual for endurance athletes to experiment with weight-loss programs to determine their best race weight. Often, these intense efforts have demonstrated that becoming too lean diminishesstrength and power. Yet a middle-of-the-pack or even top competitor may stillbe tempted to shed a few pounds in order to enhance

Monique Ryan is the nutrition columnist for VeloNews and Inside Triathlon magazines and is founder of Personal Nutrition Designs, a consulting company based in the Chicago area. Ryan will try to answer selected questions each Wednesday in her regular on-line question-and-answer column.Readers are welcome to send questions directly to Ryan.HMB and bloatingDear Monique;Have you heard of HMB supplements causing bloating in women? I am 44, weigh 115 and am 5-foot-2. How much would you recommend I take, if at all? Thank you, I appreciate your time -- KDear K;HMB is short for

Since we started the Feed Zone Q&A, there have been several questions regarding the management of Type-2 diabetes as it relates to cycling. Nutrition advice to a person with diabetes must always be personalized based on that individual’s body composition, weight goals, medication regimen, and blood glucose control. Therefore, the answers to the questions below can only be interpreted as educational and not specific prescriptive advice. It may also be very beneficial for anyone with Type-2 diabetes to work with their own sports nutritionist/dietitian to determine their own optimal strategies

Joe Friel is author of the successful "Training Bible" series of books, a regular columnist for VeloNews and Inside Triathlon magazines and the founder of www.ultrafit.com. Dirk Friel races professionally and coaches along with Joe at Ultrafit Associates.The Friels also offer answers to a selection of questions each Wednesday on VeloNews.com. Readers can send questions to Joe and Dirk Friel in care of VeloNews.com at WebLetters@7Dogs.com. (Be sure to include "Friel" in the subject line.) Dear Joe and Dirk Friel;I am 31 years old and from Copenhagen Denmark. I have been racing for two seasons

Monique Ryan is the nutrition columnist for VeloNews and Inside Triathlon magazines and is founder of Personal Nutrition Designs, a consulting company based in the Chicago area. Ryan will try to answer selected questions each Wednesday in her regular on-line question-and-answer column.Readers are welcome to send questions directly to Ryan. Question - Dear Monique- I usually ride early in the morning, a half-hour after I wake up. Weekdays are rarely more than 90 minutes, while weekend rides range from 2 to 5 hours. Obviously I cannot schedule a meal 2 hours before I train. Usually I gulp down

Joe Friel is author of the successful "Training Bible" series of books, a regular columnist for VeloNews and Inside Triathlon magazines and the founder of www.ultrafit.com. Dirk Friel races professionally and coaches along with Joe at Ultrafit Associates.The Friels also offer answers to a selection of questions each Wednesday on VeloNews.com. Readers can send questions to Joe and Dirk Friel in care of VeloNews.com at WebLetters@7Dogs.com. (Be sure to include "Friel" in the subject line.)Dear Joe and Dirk;I love your column. I am not a racer, just a guy who commutes to work every day and rides

Monique Ryan is the nutrition columnist for VeloNews and Inside Triathlonmagazines and is founder of Personal Nutrition Designs, a consulting companybased in the Chicago area. Ryan will try to answer selected questions eachWednesday in her regular on-line question-and-answer column. Readers are welcome to send questions directly to Ryan.Holiday challengesDear Monique;I plan to stay on track with my training for the upcoming race season. However, I would like to enjoy the upcoming holiday season without overindulging or, on the other hand, coming across like a food Nazi at parties. Do you have

Monique Ryan is the nutrition columnist for VeloNews andInsideTriathlon magazines and is founder of Personal Nutrition Designs, aconsulting company based in the Chicago area. Ryan will try to answer selectedquestions each week in her regular on-line question-and-answer column.Readers are welcome to send questions to Ryan.To dilute or not to diluteDear Monique;When I train I use electrolyte drinks, like Gatorade. Because theyare too sweet for my taste and too tough for my stomach, I dilute them.But I read that these drinks should be used only in a special concentrationand not be diluted,

Monique Ryan is the nutrition columnist for VeloNews andInside Triathlon magazines and is founder of Personal NutritionDesigns, a consulting company based in the Chicago area. Ryan will tryto answer selected questions each week in her regular on-line question-and-answercolumn.Readers are welcome to send questions to Ryan.Dear Web Readers;Thank you for your response to the nutrition Web Q and A. The responsehas been very high, and I am sorry if I am not able to get to everyone’squestions. Two topics that have come up very frequently are the issue ofmuscle cramping and weight loss. Instead of

Monique Ryan is the nutrition columnist for VeloNews and InsideTriathlon magazines and is founder of Personal Nutrition Designs, a consulting company based in the Chicago area. Ryan will try to answer selected questions each week in her regular on-line question-and-answer column.Readers are welcome to send questions to Ryan at WebLetters@7dogs.com.How often can I raise a glass?Dear Monique:In terms of athletic performance, how does alcohol affect the body? I like one or two glasses of beer or wine a night. I am concerned it may inhibit the liver from clearing toxins. -- AFDear AF:Alcohol can

Monique Ryan is the nutrition columnist forVeloNews andInsideTriathlon magazines and is founder of Personal Nutrition Designs, a consulting company based in the Chicago area. Ryan will try to answer selected questions each week in her regular on-line question-and-answer column.Readers are welcome to send questions to Ryan atWebLetters@7dogs.com.Is uni-sex nutrition advice really a help?Dear Monique;It seems that most nutrition plans I’ve seen are geared to the male athlete or are supposedly “generic” to both sexes. The problem is that they are geared to a heavier carbohydrate intake than is

Monique Ryan is the nutrition columnist for VeloNews and InsideTriathlon magazines and is founder of Personal Nutrition Designs, a consulting company based in the Chicago area. Ryan will try to answer selectedquestions each week in her regular on-line question-and-answer column.Readers are welcome to send questions to Ryan at WebLetters@7dogs.com.Feeding during a 24-hour raceDear Monique;I have a 24-hour mountain bike race coming up soon. Do you have a simpleplan of hydration and nutrition I could follow? Recommendations of typesof foods would be greatly appreciated. -- TMDear TM;I will

A reader asks about regaining confidence after a race crash

Monique Ryan is the nutrition columnist for VeloNews and InsideTriathlon magazines and is founder of Personal Nutrition Designs, aconsulting company based in the Chicago area. Ryan will try to answer selectedquestions each week in her regular on-line question-and-answer column. Readers are welcome to send questions to Ryan at WebLetters@7dogs.com.On vegetarianism and cyclingI am a USCF category 3 road race and a vegetarian. I have been racingfor six years and a vegetarian for the past five. Over the past few yearsI have noticed what would appear to be a steady decline in my body’s abilityto

This is the first in what will become a regular question-and-answer column by sports nutritionist Monique Ryan, MS, RD. Ryan is a regular columnist for VeloNews and Inside Triathlon magazines andis founder of Personal Nutrition Designs, a nutrition consulting companybased in the Chicago area. Readers are welcome to send questions to Ryan at WebLetters@7dogs.com.Question - I am concerned that I may develop sodiumdepletion during my longer rides and runs, and also during competition.It seems that it is a more common problem for cyclists and triathletes.What  can I do to prevent this from

Editor's Note: Joe Friel is author of the successful "TrainingBible" series of books, a regular columnist for VeloNews and InsideTriathlon magazines and the founder of www.ultrafit.com. Dirk Frielraces professionally and coaches along with Joe at Ultrafit Associates.The Friels also offer answers to a selection of questions in this weeklycolumn here on VeloNews.com. Readers can send questions to Joe and DirkFriel in care of VeloNews.com at WebLetters@7Dogs.com.(Be sure to include "Friel" in the subject line.)Dear Joe,I will be eligible for social security benefit next year and currentlyusing

Joe Friel is author of the successful "Training Bible" series ofbooks, a regular columnist for VeloNews and Inside Triathlonand the founder of www.ultrafit.com.Friel also offers answers to a selection of questions in this weekly column here on VeloNews.com. Readers can send questions to Friel in care of VeloNews.comat WebLetters@7Dogs.com. (Besure to include "Friel" in the subject line.)Q: My question concerns training for triathlons and bicycle roadracing.  Is there a way to effectively train for both and be successful. Will I have to sacrifice one sport for the other.  I have noticedthat

Joe Friel is author of the successful "Training Bible" series ofbooks, a regular columnist for VeloNews and Inside Triathlonand the founder of www.ultrafit.com.Friel also offers answers to a selection of questions in this weekly column here on VeloNews.com. Readers can send questions to Friel in care of VeloNews.comat WebLetters@7Dogs.com. (Besure to include "Friel" in the subject line.)Q: I have heard a lot of talk over the years of riders consumingor injecting large doses of vitamin B-12.  Is there any added benefitto this vitamin? Also, what kinds of vitamins or supplements can give

Joe Friel is author of the successful "Training Bible" series ofbooks, a regular columnist for VeloNews and Inside Triathlonand the founder of www.ultrafit.com.Friel also offers answers to a selection of questions in this weekly columnhere on VeloNews.com. Readers can send questions to Friel in care of VeloNews.comat WebLetters@7Dogs.com. (Besure to include "Friel" in the subject line.)Question: I'm a 41 year old former Cat II rider.  I'vetaken most of the last 3 seasons off to concentrate on life, work, andother things.  I realize that I miss racing and training and wantto know the best way

Joe Friel is author of the successful "Training Bible" series ofbooks, a regular columnist for VeloNews and Inside Triathlonand the founder of www.ultrafit.com.Friel also offers answers to a selection of questions in this weekly column here on VeloNews.com. Readers can send questions to Friel in care of VeloNews.com at WebLetters@7Dogs.com.(Be sure to include "Friel" in the subject line.)Question - My name is Juan and I'm a fan of your web site. I'm amountain and a road biker. I really love the bikes. For that reason I tryto do my best when I'm training, so please I want (if you can do it)

Joe Friel is author of the successful "Training Bible" series ofbooks, a regular columnist for VeloNews and Inside Triathlonand the founder of www.ultrafit.com.Friel also offers answers to a selection of questions in this weekly column here on VeloNews.com. Readers can send questions to Friel in care of VeloNews.com at WebLetters@7Dogs.com.(Be sure to include "Friel" in the subject line.) Question: I have recently (1 year) been cycling more seriously. I did an Aids Ride in Alaska (500 miles in 6 days) and every day I feltstronger. In the past 6 years I was more of a runner and I did a

Joe Friel is author of the successful "Training Bible" series ofbooks, a regular columnist for VeloNews and Inside Triathlonand the founder of www.ultrafit.com.Friel also offers answers to a selection of questions in this weekly column here on VeloNews.com. Readers can send questions to Friel in care of VeloNews.com at WebLetters@7Dogs.com.(Be sure to include "Friel" in the subject line.)Question: Your Bible has been an inspiration for us- a groupof Mexican riders – that are following your system for our first seasonand we are really getting good results on races. Thanks.Just one question:

Joe Friel is author of the successful "Training Bible" series ofbooks, a regular columnist for VeloNews and Inside Triathlonand the founder of www.ultrafit.com.Friel also offers answers to a selection of questions in this weekly column here on VeloNews.com. Readers can send questions to Friel in care of VeloNews.com at WebLetters@7Dogs.com.(Be sure to include "Friel" in the subject line.) Qustion: I have never lifted weights before, but I'm following your book—The Cyclist’s Training Bible. Since time is my biggest limiter, I'm lifting two days a week. I can workout five days a week. On

Joe Friel is author of the successful "Training Bible" series ofbooks,  a regular columnist for VeloNews and Inside Triathlonand the founder of www.ultrafit.com. This marks the start of Friel's weekly Question-and-Answer column here on VeloNews.com. Friel will answer a selected group of questions each week. Readers can send questions to Friel in care of VeloNews.com at WebLetters@7Dogs.com.Be sure to include "Friel" in the subject line. Q: I am finding that my biggest weakness is in recovery afterrepetitive hill climbs and being able to respond to attacks before crestingthe hill. Although,

Beginning two years ago there was a sudden increase in elite athletes testing positive for metabolites of the steroid nandrolone. Many of these positive tests have occurred in Great Britain, where in 1999 alone there were 17. Several athletes, including U.S. Postal Service rider Benoit Joachim, have claimed these positive doping tests occurred inadvertently through the use of dietary supplements. Experts continue to speculate over the recent increase in nandrolone positives. Is such a sudden increase in intentional nandrolone use likely? Testing techniques allowing the period of nandrolone

If you want to make it simple, the basics of training come down to three steps: Step 1: Early in the season, gradually increase the weekly volume of training with medium and easy rides while including strength work. Step 2: Once a solid base of aerobic fitness and strength is established, include a few high-effort workouts weekly, gradually making them more race-like. Step 3: Significantly reduce the weekly volume starting a few weeks before an important race while keeping intensity race-like.Pretty simple, huh? Even Elmer Fudd could understand it. But perhaps you're the scientific type.

Cyclists are rightly concerned with eating foods that maximize energy and optimize recovery. But eating the right foods can also give your immune system a supportive boost. Unlike your heart and lungs, which are strengthened by training, your immune system may be a bit fragile. Combining training with work and a personal life can often overtax your resources, stress your body, and compromise your ability to fight off infection. A healthy immune system consists of a defending army, always prepared to protect your body against attacks from viruses, bacteria and other foreign invaders. Your

Power. Think about it. It's what separates casual riders from the elite. You can be a precision bike handler, a wheelsucker extraordinaire, an elegant pedaler - but if you can't crank when the crunch comes, you'll be left behind. But how can we improve our power rating? And how do we measure it? And isn't power directly rated to out heart rate? Well, no, not exactly. By focusing on "scientific" training, we've become too wrapped up in our heart rates. Many of us have even come to believe that high heart rates are the reason for training. But when it comes to racing, it doesn't really