Training

Check out CyclingTips's author page.

Check out CyclingTips's author page.

With serious training on the back burner for a few weeks (and ski season in full effect) I decided to use today’s column as a letter to Santa of sorts. Not sure if the red-faced, plump one is a VeloNews reader, but hopefully he’ll get wind of my little Christmas list. Here goes:

Check out CyclingTips's author page.

Editor's Note: Tom LeCarner, VeloNews' copy editor, is an avid cyclist who has been unable to ride and train for most of 2008 because of knee pain. He is being treated at the Boulder Center for Sports Medicine and using Specialized Body Geometry equipment and services at Specialized's expense, and reporting on his progress in regular columns.

Check out CyclingTips's author page.

Fluid and energy packaged together appeals to cyclists.

The last lap of the last event of my 2008 season provided a perfect encapsulation of this first year of serious training and racing. Just after passing the one-to-go sign during the waning moments of the cat. 4 Colorado state championships cyclocross race, I twisted the throttle and moved past two riders into what I’m fairly certain was a top 10 placing.

It was a crisp fall day here in Boulder as I pulled up to the Boulder Center for Sports Medicine with my bike on my car and all my gear in a bag. I was swiftly directed to the locker room and changed into my kit while my bike was rolled away to the fit lab by a staff member for “calibration.” I was then brought into the biomechanical fit lab, which was impressive, and, frankly, a bit intimidating. When I walked in, my bike was already there in the center of the room, mounted to a trainer, which was hooked up to a remote unit that controlled the wattage output.

This week’s column begins with an apology. My act of contrition goes out to anyone who had the misfortune of witnessing one of several temper tantrums I threw at the last couple Colorado Front Range cyclocross races. See, after having one of my best career ’cross races (a come-from-the-back-of-the-pack 11th in the 35+/cat. 4s at round No. 2 of the Boulder Cup), I’ve gone three straight without making it to the finish line. And in each case I was well ensconced inside the top 10 before being taken down by mechanicals (two poorly timed punctures, one busted chain).

Well, today was my first meeting with Andy Pruitt at the Boulder Center for Sports Medicine. I was warmly greeted by staff, filled out the requisite paperwork and waited to be called in. As I waited I noticed, among the many motivational photos of the outdoors, that there were various autographed photos of athletes from around the world thanking Pruitt for his help; I was quietly hoping that the day would soon come when I’d be able to send him a photo of myself offering him my thanks…

Check out CyclingTips's author page.

Editor’s note:Tom LeCarner, VeloNews’ copy editor, is a 41-year-old longtime cyclist and former racer who has been struggling with tendonitis this year. Specialized has offered to help Tom overcome his injuries with its Body Geometry equipment and treatment by Andy Pruitt of the Boulder Center for Sports Medicine. Tom will report on if and how he progresses in a regular column on VeloNews.com. His first piece here gives some background of the causes of his injuries.

Check out CyclingTips's author page.

Monique Ryan reviews a new study on caffeine consumption after exercise

I don’t know about the rest of my fellow weekend warrior ’cross-aholics, but race time is often also deep thoughts time. It’s not like I’m out there unfurling the complexities of E=mc² while hopping barriers. But rarely does a race pass when I don’t find myself pondering something beyond the typical “pedal harder-don’t crash-shit, I crashed-man, I’m cracking-cool, I feel better” merry-go-round.

Check out CyclingTips's author page.

Check out CyclingTips's author page.

Check out CyclingTips's author page.

I think it was about halfway through cyclocross race No. 2 last Saturday when cottonmouth turned to metal mouth. If you’ve raced, run or just ridden hard, you know what I’m talking about — that sickly taste that’s akin to chewing on aluminum foil or gargling pennies. It usually pops up around the same time your legs turn to jelly, your motivation evaporates and you feel like puking.

Check out CyclingTips's author page.

At this time of year, many of us will be moving our training indoors to better deal with the elements and engage in some active recovery.

Check out CyclingTips's author page.

Check out CyclingTips's author page.

Check out CyclingTips's author page.

Greetings from seat 15B of Continental flight 34, Denver to Houston. It’s leg No. 1 of a two-flight journey that will deposit me in Chihuahua, Mexico, a few days ahead of next week’s seven-stage Vuelta a Chihuahua. I can’t tell you a whole lot about the race at this point, except that it has a lot of climbing (the north-central Mexican state of Chihuahua is roughly along the same latitude line as Colorado and the Rocky Mountains), Garmin-Chipotle is sending a team, and I think I’ll get to see Copper Canyon, a gap in the earth so grand it apparently dwarfs Arizona’s Grand Canyon.

Check out CyclingTips's author page.

Check out CyclingTips's author page.

Check out CyclingTips's author page.

It was a weekend of great contrast here in the land of the coached. The latest adventure started in Crested Butte last Friday when I got a call from the VeloNews edit desk. Turned out one Lance Armstrong was going to be racing near Aspen the following Sunday, and they wanted to know if I could pop by and grab an interview. The recently un-retired Tour champ would be contesting the 12 Hours of Snowmass cross-country race, and hopefully talking more about why he’s decided to turn in his AARP membership card.

Check out CyclingTips's author page.

Check out CyclingTips's author page.

I’d like to tell you that this week’s headline refers to a late-summer triumph here on the ultra-competitive Boulder road racing circuit, but I can’t. No mountain bike wins either. Not even a lotto scratch ticket.

Editor's Note: The following column was written by Matt Shriver, an Exercise Specialist and Senior Level Coach with Colorado Premier Training. He also is a professional cyclist currently racing with the Jittery Joe's Pro Cycling team.

I remember a hot, muggy day in Savannah, Georgia, way back in 1983. The state time trial was an event I had looked forward to for a long time. I had trained really hard for it, and always enjoyed the test against the clock. This particular year, I showed up with a secret weapon, and I planned to blow everyone away with it. The secret weapon was a first-generation funny bike. No more “Eddy Merckx style” for me.

The headline says it all. After a seven-day flogging at the BC Bike Race, it’s been R&R time here in the land of the coached. I took a week off after the race and am just now starting to crank it up again.

We live in an age of amazing technology. So amazing it is, in fact, that it takes much of the guesswork and mystery out of our daily lives, for an ever decreasing cost. Things that we may have never known about ourselves, like the regular status of our blood, can and should become a regular diagnostic routine.

The extra 20 pounds Hi Monique, I enjoyed your article in the recent VeloNews (May 22, 2008) about nutrition for cyclists. A lot of what you discussed I was already doing (learned from trial and error over my riding career of 25 years), but have a question I'd like to address to you that a lot of other cyclists might also find interesting.

I’m going to start this week’s column with an extended photo caption. On the left is Andreas Hestler, professional mountain bike racer and member of the Rocky Mountain Bicycles team. On Thursday, he and partner Max Paxton grabbed the stage 6 win at the BC Bike Race, a seven-day affair that started last Saturday north of Victoria on Vancouver Island, and finishes Friday in Whistler.

First the disclaimer: this is not a typical training article. This is more of a rant that I have been dying to get out there in the public domain. It does involve training, but it’s more of a statement, so please bear with me.

Overcoming training plateaus and preparing for altitude in the Midwest

Sodium replacement during training can prevent hyponatremia

Writing this article presented some interesting challenges. Here I sit in the support van, halfway across the US in the Race Across America (RAAM), somewhere in Kansas, supporting Team Type 1 in their bid to repeat their 2007 victory and hoping to set a new record. If this were an audio segment, I’d be slurring my words something awful, because I haven’t slept but six hours in the last three days.

On the road again. Seems to be a reoccurring theme here in the land of the coached. This week – a day late I must admit – I’m coming to you from the great American city of Philadelphia. And of course I am here to cover the Commerce Bank Triple Crown of Cycling – and get in a few maintenance rides time permitting.

On Sunday, two-time Italian national time trial champion Marco Pinotti proved yet again that he is one of the world’s best in that specialty, particularly when it comes to the grand tours.

Balance is a concept that most everyone believes in principle. If you have it, things go along nicely. If you don’t before long things start to unravel. Balance applies to almost everything. As it pertains to cycling, it’s easy to take balance for granted until the unraveling starts. At first, we just happily pedal. Then after lots of happy pedaling, a knee will begin to hurt, or an Achilles will flare up. It’s never both knees, it’s always just one. It’s one side or the other. What went wrong? We just want to pedal. What’s the harm in that?

I’m going to go against the norm this week and start with the bad news. Right now I’m sitting in the Steaming Bean coffee shop in rainy Durango, Colorado, one day out from what is supposed to be my first A-priority event of the 2008 season, the Iron Horse Bicycle Classic road race. For those unfamiliar, the Iron Horse is among America’s longest running cycling events, this year celebrating its 37th anniversary.

Most sports have a distinct off-season. For the super ambitious cyclist, there is a cycling medium for any time of year. Road and mountain bike racing goes all spring and summer, 'cross rages in the fall and winter, and with the sweet indoor ADT velodrome in LA, track goes all year round. I have many athletes finish their road or mountain bike season in September, go right into 'cross, and a few are good enough to make the worlds 'cross team, committing them through the end of January … leaving them a month before the next road/mtb season starts in earnest.

Greetings. There’s been a lot going on these last two weeks, so I’m going to skip the snappy lead and get to it. Let’s start with some race talk. I managed to get myself to the East Coast at the end of April for the sixth running of the Tour de Georgia. As you all know by now, it was a pretty exciting race, marked by the unexpected emergence of Belarusian Kanstantsin Sivtsov.

Monique,
During a stage race I feel like I have my pre-race and race and post race nutrition worked out and feel happy with that part of my fueling, but could you give me some advice on what to eat during the day after my race so that I'm at my best the next day? I would think that I would need to take carbs in and protein but have in the past eaten too much, which would slow my recovery, especially eating too much before bed. Any advice on this topic would be great.
Thanks,
Larry

It’s hot here. Windy too. I’m at the Tour of the Gila and a recurrent theme thus far is how hot, dry, and windy it is. Everyone is finishing with loads of salt on their faces and their clothing. There have been many heat casualties so far and it’s supposed to get hotter as the week goes on. I am hearing the familiar story about how they were seeing extraordinarily high HR (cardiac drift) and low power at the end of the race, and I’m looking at them at the finish and they have big goose bumps, and they are cramping and chilling … classic symptoms of heat distress.

Marco Pinotti of Team High Road raced last week’s Flèche Wallonne classic in Belgium for the fourth time in his career, however this is the first time he has finished the race.

“In professional cycling, success is all about picking battles you can win," said Frank Overton, who coaches Health Net-Maxxis rider Frank Pipp, who is competing in the Tour de Georgia this week. On Saturday's stage 6, which ended with the brutal Brasstown Bald climb, the numbers don't lie, Overton said. "The men who can make greater than 6.3 watts/kg choose to come to the front of the race on the winner-take-all Brasstown Bald. They knew they could climb that fast and therefore they conserved their precious energy in four previous stages for one climb.

Jason Sumner and Neal Henderson touch on finding time for it all and staying competitive

These days, power is getting all the press. With all the power measuring gizmos and fancy analysis software, power has taken over as the main parameter to track. It’s absolutely absolute. It’s like having a dynamometer on your dashboard, measuring your horsepower in real time. Indeed, power is a powerful number, but it’s not the only number that counts. There’s more than one gauge on the dashboard and they are all important.

Your tax refund is in the mail, spring is finally here, and the first quarter of the 2008 racing season is finished. Now is a good time to check on your progress and move your nutritional goals up on the priority list to ensure that they are receiving the proper focus. While you may have completed some early season races, chances are that you are building to more important races that take place in the next few months.

Weigh your body-composition goals

As a general rule, cycling is a game best played outdoors. There’s more room to roam, sights to see and places to go. But there are also exceptions to every rule, which is certainly the case in this case. Bad weather, short days and any number of other factors occasionally force even the most dedicated bike riders to stay indoors. You pull the trainer out from your closet, load up a Tour de France highlights DVD, and hammer away in the basement. It’s far from ideal but still better than running.

Competitive cyclists are not patient people. They tend to go directly to the pain, work too hard too early, and mistakenly overlook the real limiter of their performance simply because it doesn’t hurt enough to satisfy their addiction to pain.

You know the guy who couldn’t pass a calculus exam even if the fate of the human race depended on it, but who can count blackjack cards like one of those brainy MIT kids or Rain Man? Well, I guess don’t really either, but I do know I am not that guy. After being put through my paces at the Boulder Center for Sports Medicine testing lab, I did a similar battery of threshold and power exams outdoors a week later. Much to my chagrin — but not surprise — the outdoor results were very similar to the indoor ones. I remain average.

The slippery slope of weight management.

Scott Nydam attacked early in the second stage of the Amgen Tour of California last month, spending a long and lonely day off the front of the peloton before being pulled back after 97 miles on his own. For his effort, the 30-year-old Colorado native earned the day's most-aggressive rider jersey and snagged a few climber's points along the way.

March is here and your first race may be just around the corner, if you haven’t already toed the line. This is the time of year when intensity must inevitably increase as part of your preparation for the demands of racing. Hard, yet focused, training sessions characterize the build phase of training and mark the end of the base phase.

Cardiovascular disease is still the number one killer in this country, a contributor to heart attacks, high blood pressure, and strokes. Of course, regular exercise and training is good for your heart and raises the helpful HDL cholesterol, but you still need to pay attention to the foods that you consume for optimal heart health.

Training Stress Score (TSS)- The TSS represents a calculated number that takes into account the duration and intensity of a workout to arrive at a single score of the overall training load and physiological stress created by that session. One hour of functional threshold (as hard as you can go for one hour) = 100 Training Stress Score points.

It is often said that races are won - and lost - in the off season. One thing is certain: The rider who steps to the top of the podium on the last day of 2008 Tour of California has surely been training with rock-solid focus over these past few months, and those who haven’t will soon pay the price. The Tour of California is back with a vengeance.

Before your thoughts turn to experimentation with new sports nutrition products and carbo-loading strategies that support your training and racing efforts, let’s take a look at some predicted food and nutrition trends for 2008. In the coming months you can expect to see in a somewhat contradictory fashion both the promotion of simple unprocessed whole foods and nutrient touting functional foods, both valued for their roles in maintaining good health, as well as a few other nutrition twists. Earth friendly and ethical eating

A group of roughly two-dozen women will converge on the U.S. Olympic Training Center in Colorado Springs on Friday to learn what they can do to encourage female leadership in cycling. They will be exposed to information from an impressive slate of attendees and speakers presenting an array of topics like health concerns for female athletes, opportunities and realities in women’s racing, as well as unique considerations when training moms.

Happy New Year! 2008 is here and it’s time to capitalize upon your 2007 training files and training log entries. For those of you who didn’t keep a training log in 2007, this is your chance to get started.

It’s that time of year for roadies. This month, many of the world’s top professional teams have made the move to warmer climes to reassess their 2007 campaigns and to get ready for the coming season.

So here you are in the middle of December and perhaps you already have a few holiday parties under your belt. How many rides or workouts have you already missed this month due to the change in season and a busy schedule?

Osteoporosis prevention and treatment has long focused mainly on women. It is true that men build larger and stronger bones early in life and are less likely to develop this disease, which is characterized by less dense, brittle bone mass more susceptible to fracture. Yet according to the National Osteoporosis Foundation, two million men currently have osteoporosis and another 12 million with low bone mass are at risk. Clearly a focus on prevention is also important for men, and osteoporosis is likely underdiagnosed in this gender and certainly not as extensively studied. There are many steps

Dear Monique, Thanks for a great article titled “Feed Your Head.” I have one question though concerning the following statement:Research on caffeine consumption during exercise indicates the 1.5 mg/kg of body weight improves performance.Is that per hour or what time frame? I weigh 87 kg, so is that 130 mg/hr?Thanks,MPCharlotte, NCHi MP,Thanks for your question. While many cyclists and other endurance athletes may consume a moderate caffeine dose about one hour before exercise, consuming some caffeine during exercise, especially in the later part of a long training ride or race is not

Cyclists rightfully focus their dietary attention on consuming the properfoods in adequate amounts so that they can sustain energy during long trainingrides, and replenish muscle fuel stores and recover nutritionally duringthe season.  But you should also consider how your daily food intakeand on-bike nutrition can affect and feed your brain. Just like your heart,your brain is an organ that benefits from optimal nutritional care. Nutritioncan affect brain chemicals, brain cell structure and function and theability of the brain to transmit electrical messages. Though nutritionalneuroscience is

In June I discussed my concern regarding psychological effects of use of performance enhancing drugs. I had also heard from some of the riders about medical injuries related to doping. On Monday August 13th, Joe Papp, addressing a South Florida high school coaches’ conference on behalf of the U.S. Anti-Doping Agency, discussed the doping-related medical complications he encountered in July of 2006. I asked Papp to tell me more about his injury to illustrate the medical dangers of doping. These are injuries the riders keep to themselves as part of the shame and secrecy of doping.

Barloworld’s Ryan Cox died on August 1st from complications related to his recent surgery to treat a condition known as iliac artery endofibrosis. Since the death of the 28-year-old cyclist, I’ve received several questions about the problem that led to his surgery and the complications that ultimately took his life. Iliac artery endofibrosis is surprisingly common among elite cyclists and speedskaters. Indeed, two of the men on the Colavita-Sutter Home squad have undergone this same procedure within the last year: Charles Dionne and Hayden Godfrey. Both, thankfully, have had successful

Dear Monique,I just read your column about fish. I don’t eat fish for many reasons, some of which you mentioned in your article. I didn’t hear you mention flaxseed oil, which surprised me because I am told that it is a great alternative to fish, yet with a much lower or no risk of contamination. I was hoping that you could explain the difference and if it isn’t, what else could I include in my diet. Thanks,Adam Hi Adam,As you are aware, foods rich in omega-3 fatty acids may alleviate or prevent a variety of health problems. But getting enough omega-3s can be a unique modern dietary

Proper dietary preparation is essential to your best efforts.

An open dialogue about the problem of doping has been, up to this point, the third rail of cycling. Touch it and you die. The culture insists that anyone wishing to continue working in the sport remain silent on the issue, which perpetuates the problem. But the tide appears to be turning. Team managers and riders are not being immediately fired for admitting a prior history of doping in the era before EPO testing. Breaking the silence is a huge step towards solving the problem. As the biggest names in the sport are falling, the anti-doping movement seems to be throwing a haymaker at the

Dear Monique,In your April 25th column (More prepping for long rides), you mentionweighing before and after a ride. Is the weight differential entirely fluidor food in the stomach? Can you say a bit more about this differential?Should riders shoot for some change, no change, under what circumstances?Thanks,JoelHi Joel,The difference between your weight before and after a training riderepresents the amount of sweat that you did not replace with fluid intakeduring the ride. Even losing 2-percent of your body weight, about 3.5 poundsfor a 165-lb. cyclist can decrease your endurance, particularly

Dear Monique,I just finished reading large sections of your book, which I find fantasticand will highly recommend to friends. With regards to supplements, onethat I take, but did not see mentioned is conjugated linoleic acid (CLA).Any thoughts on whether this is needed in a reasonably healthy diet? Iam an 80 kg, 46-year-old competitive road racer.Best regards,ChrisHi Chris,At this point there is no reason to add conjugated linoleic acid toa healthy diet or training diet as based on the current research. CLA hasbeen studied fairly extensively, but mostly in animals.  In theseanimal