Road Training

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,

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

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.

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