NEW YEAR, NEW CYCLING RESOLUTION

Embrocation Cycling Journal

NEW YEAR, NEW RESOLUTION

By : Molly Hurford

To be a cyclist is to be granted a great opportunity. It sounds silly, but bear with me on this one. To race bikes means a few things, first and foremost being that you’ve got the ability to ride a bike. Think about how many people are never afforded that opportunity, either because they never learned as kids, or because for physical reasons, it’s not a possibility for them. Whenever I deal with leg cramps or hurting knees, I try to remember that at least I can pedal my bike, even if some days are harder than others. The second is a little more blurry and I know that there are exceptions to the rule, but to race bikes is certainly to live a privileged existence. I’ve heard plenty of amazing stories of people growing up with little money, even less opportunity, and every barrier in the world, but still managing to get bikes and start racing. For a lot of us though, while we may not have grown up in the “lap of luxury,” the mere fact that we can afford bikes (however high or low end they may be) and the time to train on them speaks volumes about our situations. A lot of cyclists have fallen into the habit of using the Internet meme “first world problems” when complaining about bike racing, and rightly so. We are a lucky group.

So, this year, I have a few resolutions. And since most of them are fairly generic to cyclists on the whole, I’m going to share them. Admittedly, maybe the act of putting them out here for everyone to read will also help me to keep them, or will at least serve as a reminder that I have amazing opportunities laid out in front of me, and to ignore them is practically sacrilege.

Bike Maintenance
I admit it: I am the worst person in the world when it comes to this. When the season is over, my bikes usually get tucked into the garage, not to be pulled out again for another six months, still covered in the grime from the last race. Things like regular chain cleaning (or, truth be told, bike cleaning in general) are not part of my weekly routine. If I check the tire pressure before heading out on a ride, I consider that a “win.” So this year, my resolution is to keep all of my bikes in good working order. I figure with true wheels, a clean chain, and a derailleur that actually shifts properly, my watts will go up in no time. And since I live with people who ride bikes for a living (bike messengers), I’m hoping they can be persuaded to give me a crash course in the care and keeping of bikes.

Gear Maintenance
Much like Resolution Number 1, I admit to some serious failings in this arena. Sure, the gear doesn’t make the cyclist, but beat up sunglasses with scratched lenses, a PowerTap computer that’s never charged, a watch I can never find and kit that takes 15 minutes to get together certainly are not helping my case. Maybe if I could get out of the house 15 minutes faster, with a saddlebag, frame pump and water bottle all on my person, I could actually spend more time on the bike, rather than prepping to ride it. Time for some serious shelf reorganization!

Listening to my coach. Always.
I’m generally pretty good at listening to what my coach has to say about my training, and following training plans … that is, assuming I have the time for it. This season, I have no such excuse, since I’ve purposely carved enough time out of my workday and came up with a schedule that allows for no whining, only riding. This also goes for when my coach yells at me for my nutrition (or lack thereof). He’s trying to help make me faster, so who am I to ignore or suppress his advice? So when my coach says “jump,” I will say “how high?” though not without some confusion, because why is my coach asking me to jump as training for road season?

Give back
The cycling community has given so much to me, and I want to take the time this year to give back to it. In particular, the women in cycling have really been amazing, and the more I learn about the ladies in the sport, from the beginners to the pros, the more I want to help promote women’s cycling in any way that I can. To that end, I’m working with some rad ladies on a few new projects. This is one resolution that I have to encourage anyone reading this to think about: help to promote cycling and give back to this community this year, whether through working with a group like Bikes Not Bombs, giving a kid in your neighborhood his or her first bike, showing some juniors how to take barriers better, or even just taking some time to help with course setup for a local race. The community has definitely embraced me this past year, and I’d love to be able to do something in return.

Race hard
This one sounds really obvious, but admit it: there have been races that you’ve done at some point where you finished and realized that you could have gone much harder. This year, every race, I want to leave it all on the line, give every race everything that I have. If I’m not tasting blood from burst capillaries in my lungs at the end of every time trial, crit, road race or ‘cross race I do, I didn’t do it right. Because what’s the point of racing if you’re not going to push as hard as you can, and then just a teensy bit harder?

Stay positive
All the 80s hardcore kids will laugh at this last one (“Stay posi” being the motto of the times), but it’s one of my hardest and most important resolutions for the year. It’s easy to get defeated (see one of my first columns on The Art of Losing ), and some days it’s hard to want to get out and ride. Maybe I had a bad race, or just a crappy start to a training ride. Whatever the obstacle that I have in front of me, I want to always remember that I’m doing something that I love doing, and I’m the luckiest girl in the world because I’m able to do it.

© Copyright 2013 - Embrocation Cycling, INC

How to Get the Most Out of Your Training

By Jeb Stewart MS, PES

Too often these days people can get overwhelmed, frustrated and feel like they aren't doing a “good job” if they aren't getting all of their workouts in to the letter. I can assure you that this is not the case, but if we don’t know how to adapt our training during these times, then it is likely to occur. Your coach should be relatively available often for any questions you have regarding your training or to help you adapt the training when life interferes. Heck, we encourage it vehemently! However, if you do not have a coach, or even if you do, here are some simple tips and strategies to help you adapt on the fly and make the most out of the training time you do have.

In the course of working with my clients, I want them to learn how to adapt their training when things come up so that they feel empowered and accomplished rather than feeling like they failed and getting stressed out about it. I try to create the weekly workouts to give my athletes bang for their buck training to help make the most out of the days of the week when time is at a premium. Most coaches are well aware of how hard it is to even get that time in as most of us have families and full-time jobs just like those who they coach. So, when time is scarce, I show my athletes a few ways that they can adapt their workouts in a time crunch to still get them in and make them count.

Key Workouts
In an ideal world we would all sleep 7-8 hours, train for 3-4 hours a day, eat perfectly, take naps and go to bed by 10pm. Unfortunately that doesn't happen very often, if ever. So, when all else fails, if you get your KEY WORKOUTS in for the week, you will at least know that you are doing enough to maintain or even improve your fitness.

For most of us, our key workouts fall on Tue, Wed or Thu and on your long day/days on the weekend. These workouts usually consist of intervals or specific drills during the week and your long days if you are outside on the weekends. If you are stuck inside, your workouts should be kept brief, i.e. 1.5-2 hours or less, and very specific. Your key workout in the gym is your leg and core day. If you are only going to get one gym workout in for the week, make sure it’s that one. And lastly, always make time to stretch. It only takes 5-10 minutes and is critical to performance, recovery and injury prevention regardless of what some of the “experts” tell you these days.

Scheduling
If you miss a workout on the day it falls in your training plan, either skip it and don’t give it another thought or get it in when you can that week if it is a time of the year when workout sequencing is not critical. If you have a coach, I would encourage you to contact them to find out how to adjust your schedule to accommodate your situation. If you miss a KEY WORKOUT, it is better you get that in, than skip it and do the easier stuff unless you are just happen to be worn out from stress and fatigue. Then it would be best to take the day off or just ride easy to rejuvenate your body, mind and spirit. When you are really tired, either riding easy or taking the day off and pushing that key workout until the next day can be a good call. In the early part of the season, specific scheduling is not as critical and we need to keep our training fun for it to be effective long term.

Adjusting on the fly
For most of us, we are keeping the workouts during the week to the meat and potatoes to help us get in effective training while keeping our lives balanced, but sometimes the workout may be longer than the amount of time we have available to train that day. In that case, here’s what you will need to do to adjust it on the fly so that you get in a good workout, even with a minimum of time.

Cardio and bike workouts
Start by cutting your warm-up and cool-down in half but still get it in. Then if you still need more time, cut your workload in half by doing less than the recommended number of sets for the day. Then, if you still need time, you can cut the rest periods in half. If this still isn't enough, you can cut the interval times in half. Please go about it in this order as it is designed to eliminate things in their order of importance. Of course, this is only to be done in case of emergency, in which case it will allow you to still get in a quality workout in. Contrary to popular opinion, something is still better than nothing, for our heads as well as our fitness!

Strength & conditioning
To save time here, similarly, start by cutting the warm up and cool down time in half. Make sure you are super-setting exercises and performing circuits whenever possible to eliminate wasted time between exercises. (Super-sets involve doing one set using the opposing muscles used in the first exercise right after another without resting between the two. Circuits involve doing a number of exercises one right after another without resting between each exercise. Both concepts will reduce the amount of time you spend in the gym and the intensity of your workout). Do 2 sets minimum so that you are at least maintaining and then do more next time when your schedule allows. If you need more time, just do the key exercises for your core and the biggest muscle groups such as squats, lunges, dead lifts, etc. And lastly, if you need more time leave the stretching for another time later in the day or in the week and get on about your day. Once again, this is to be done only when you are in a time crunch.

As you can see, there are many ways to adjust our training to help us get it in and avoid the negative energy that we create for ourselves when life throws us a curve ball. The goal is to make the training we do be effective and fun and avoid it becoming a pair of handcuffs or a source of stress. Give some of these suggestions a try and let your coach or a friend know if you have any specific issues you may be having with our training program and work on it together to come up with a solution that leads to success. 

For more information, visit www.endurofit.com or contact Jeb Stewart with any questions you may have, at jstewart@endurofit.com. We look forward to hearing from you soon.

BIXBY BICYCLES INDOOR CYCLING CLASS

Indoor cycling with a certified coach can be safe, fun, and effective. BIXBY BICYCLES AND ACCESSORIES  Indoor Cycling Class is geared toward the outdoor rider. It takes place on Tuesdays and Thursdays at 6:00 pm and is currently replacing the Tuesday, Thursday outdoor group rides. It also includes the 5:50 pm to 6:00 pm Training Class. Focused on equipment for the novice, strength, intensity, endurance and consistency for the experienced cyclist and those preparing for an event or race; USA Certified Cycling Coach Buster Brown presents an all-encompassing experience.

Is it a spin class? No. Spin Classes use stationary indoor bikes. These bikes have a “fly wheel” which ranges from 30-40 pounds. It provides resistance as you pedal. With these bikes your hamstrings work harder and slowing down the pedals is more difficult. At LEGENDS you’re on your own bike. You can provide your own trainer, use their trainer, or WIND or MAG Trainers, Trainer Bock and Mat can be purchased from Bixby Bicycles.. Are the effects the same? No. You’re using different muscles so you’re getting different results.

Why the indoor class? It’s so much more than a way to avoid increment weather. Staying on the bike year round is imperative. Maintaining muscle fitness, weight distribution, familiarity with equipment, and calorie burn is important. Many cyclist experience differing numbers when indoors, relative to heart rate when riding outdoors, (a common complaint), some higher, some lower. This differing number can be explained in a number of ways, the primary being, riding on a street or road is different from riding on a trainer – you use different muscles, you’re exposed to the elements, you’re using gears to control your equipment, your bike sways as you ride, and roads aren’t smooth so your continually recovering.

Which is better? Being on your own equipment and controlling that equipment indoors makes for a smoother transition when you’re once again outdoors. Oklahoma weather is consistently changing. Cyclists go from indoors to outdoors throughout the winter months. Saturday outdoor group rides are an easy transition for Bixby Indoor riders.

If you’re interested in an indoor spin class, check out one of our earlier blogs on Spin Classes. If you’re interested in maintaining consistency and transitioning from indoors to outdoors on your own equipment, give Bixby Bicycles and Accessories a call. The fees are minimal and we have lots of fun.

Nutritional Meal Replacements - Look To The BARS

Ahhh the scent of the holidays!  The season is upon us. Three joyous holidays all involving fatty foods, calorie laden desserts, and sugary treats.  If you’re following a long-range nutrition plan, you’re on the right track, however if you’re like most, healthy eating and nutrition is something you plan and think about but never stick to long term. This makes the holidays even more of a challenge.

Whether you’re a professional cyclist, mountain biker, spinner, or casual rider, you’ll never be at your best if you’re pushing the Reese’s Cups to the back of the bowl hoping the doorbell has rung for the last time. Be strong and trash the extra Halloween candy. Real chocolate, adult beverages, cookies and chips can be built into a healthy diet that includes fresh vegetables, lean meats, low-fat dairy products, and whole grains. But who has time to plan and prepare healthy quick meal substitutes and snacks – you do!  Check out the BARS. 

     Today there is an array of BARS on the market:  Many come with vitamins, protein and calcium and contain less than 200 calories; Luna Bar Chocolate-Dipped Coconut contains 1,000 milligrams of calcium, vitamins, folic acid, fiber, antioxidants and is only 190 calories. The Cliff Crunch Chocolate Peanut Butter Granola Bar is only 190 calories and the Balance Bar Bare Blueberry Acai contains 15 grams of protein and is just 200 calories. 

     Others suggested by nutritionists include the ThinkThin Crunch Fruit and Nut Cranberry Apple & Mixed Nuts Bar, Corazonas Blueberry Oatmeal Squares, Pure Naturals Peanut-Raisin Crunch Bar, and the Rise Raspberry-Pomegranate Energy Bar. Although most bars contain protein, fight fatigue, and act as snacks and meal replacers, many are no more than sugar and oil.  Read the ingredients! 

     Bars that list whey or casein protein will contain the essential amino acids your body needs; bars with more than 5 ingredients however, should be avoided. Remember you’re replacing real food with a packed snack, if you can’t read the ingredients it’s not real food. Many nutritionist say: 20% of your diet can take a diversion to treats without significant negative consequences.  Make your treat a healthy one – look to the BARS!   

   Bixby Bicycles & Accessories carries a large variety of healthy meal and snack replacement bars. Whether you’re a cyclist or someone wanting to supplement your diet plan, we can meet your specific needs.  Call us for more information. 

BUSTER BROWN - USA Level 3 Certified Cycling Coach

WHY HIRE A CYCLING COACH. 
There are a number of reasons to hire a USA Certified Cycling Coach. From the novice to the advanced the right coach sees you as an individual. Training programs are prepared based on fitness, background, schedule and restraints, and includes mentoring, coaching, providing feedback, setting goals and selecting events.  A coach knows when to adjust a training plan (avoiding injury), imposes dedication and commitment to each exercise, and challenges the cyclist to be the best he/she can be.  

THE USA CYCLING COACH

Call it accredited or call it certified, Accredited Coach Certification with USA Cycling is a big deal. Just becoming a coach has its challenges.  There are three levels to bicycle coaching; entry, advanced and expert and there are manuals, training packets and exams at each level. Once all three levels are completed you are certified – not so fast, for many this process can extend years into the future.

Levels go from 3-1 with Level 1 being the highest. In order to achieve Level 1, a coach must be a Level 2 coach in good standing for 5 consecutive years and attend a Level 1 Clinic, or be a Level 2 coach for 3 consecutive years, accumulate 200 CEU’s (Continuing Education Unites) following completion of the Level 2 Clinic and attend a Level 1 Clinic. Them comes the Level 1 test.  A compilation of subjects ranging from organizational structure to Role of the Coach, The Cyclist in Traffic, Basic Equipment, Sport Science, Health Issues, Principles of Training, Track Racing, Road Racing, Cyclo-cross Racing, Mountain Bikes and the list goes on.

To be one of the best and become renowned as a coach, specialization is a must. Discipline Specific Certification is to teach coaches to more effectively coach in a specific discipline. Only open to licensed Level 3 coaches, there’s Cyclo-cross Specific Certification, Track Specific Certification, and Mountain Bike Certification.  Specific Certifications are one and a half day pre-scheduled classes the coach is required to attend. Perhaps this explains the certified coaches pricing scale. Certification isn’t easy and it isn’t cheap. There are costs associated at each level, and coaches must “recertify” at each level every two years.

The  team is proud to announce our own Buster Brown has completed USA Cycling Level 3 Coaching Certification.  Training classes are beginning November 5, 2013.  Call Buster Brown at 479-530-9491.

COMMUTING BY BICYCLE

Are you riding your bicycle to work?  People all over the world are changing their methods of transportation. The millenniums and Y Generation have forced us to think differently about a lot of things. Some do it to save the planet, some to save money, others find they are forced economically and financially to find a better way of doing things. Transporting ones-self five days a week, 50 weeks a year is costly. Whether by car, bus or train, getting from point A to point B sustains a cost whereas bicycling is virtually free. True, there are upfront costs, yet once you have the bicycle, the clothing, a couple of spare tires, a wire bottle and a good pair of shoes, your cost free.  There is one factor which remains a challenge for many – the physical requirements. Hoping on a bicycle and riding 6-8 miles to work doesn’t come easy.

Google commuting by bicycle and you’ll find articles referencing exercise, fitness, race training, health benefits and more. There is very little however on how to prepare for the commute. If you don’t exercise at all, jumping on a bicycle and expecting to ride 6-8 miles on day one will led to parking your newly purchased bicycle in the garage or hanging it from a hook in the ceiling never to be touched again. If you don’t know your physical limitations, you will end up hating the experience as much as you hate the bicycle.

Although cycling is a low-impact exercise, any prolonged physically activity (you’re not prepared for) can leave you with injuries.  Back strain, arm pain, shoulder and knee discomfort are problem areas new and many seasoned cyclist experience.  Tiredness, fatigue, a lack of hydration and poor nutrition should be added to the list.  If you are planning to purchase a bicycle, or own one you’re planning to use for commuting prepare yourself for the ride – emotionally and physically. There are rules and regulations when riding in traffic, there are challenges riding up and down hills, bike routes aren’t always available and safety is a major concern.

Group bike rides are a must. Before heading out alone join a local group bike ride. Most have different levels and many offer indoor classes before taking to the road. Bike Shops such as Bixby Bicycles and Accessories can provide maps to lay out safe routes.  They also have coaches who can help you prepare physically, give nutritional advice, ensure equipment fits properly, and teach recovery methods. No one wants to feel great about bicycling to work and arrive unable to put in an eight hour day. Your boss just might have something to say about that. Being aware of the weather conditions, having extra clothing, and having a plan B is crucial. Bicycling is physical exercise and if you’re in a hot climate you’ll need a way to freshen-up once you arrive at the work place. You don’t want to arrive exhausted neither do you want everyone to smell you coming.  Snow, rain and drastic changes in temperature can make the ride home challenging, have a plan B. Preparation is key!

Commuting to work by bicycle is more popular than ever.  You save money, see things you’ve never seen before, avoid rush hour traffic and rush hour crowds, save money, save the planet, get your daily dose of exercise, and let’s not forget the freedom of the ride. If you’re properly trained, physically fit, and properly attired for safety and comfort, know your route and have a plan B for unexpected changes in the weather or that requirement to work overtime, commuting by bicycle can be a truly rewarding experience.

Tight Fitting Bicycle Shorts

Last week during a networking presentation, I asked if anyone knew why cyclist wore bike shorts. There were a few who responded right away – with the right answer of course. If you’re a cyclist you know the answer, however if you’re new to the sport your response – like so many others, might be the wrong one. Cyclist who ride for fun, enjoy riding as a family, or use their bicycle for transportation might stray from the tightly fitted spandex short.  Depending on how you use your bicycle, you might have made the wrong decision. Surprised? Whether you realize it or not, bicycle shorts are an important accessory providing both safety and comfort. 

Bicycle shorts are designed to meet the needs of the cyclist, the professional, casual, new and seasoned cyclist.  Specifically designed to meet the cyclist’s needs, these shorts include, padding, tactically placed seams, flexible fabrics which reduce air resistance and wind block, and fabrics that breathe. Choosing the right pair of shorts is important.  Did you know bicycle shorts are made to wear “without” underwear? It’s true and their designed for different types of riding.  Selecting the perfect pair of shorts can be challenging. Bike shops such as Bixby Bicycles & Accessories are staffed with sales associates who can assist with this challenge. 

     First the good news – not all bicycle shorts are tight!  Baggy shorts are available and perfect for the touring or commuting rider. If you ride for fun or casually for exercise – or you want a specific look, baggy shorts can meet your specific needs.  If you choose a baggy short, look for an inner liner – pockets are also available. These shorts have a comfy look and stylish appeal and they come in an array of styles, colors and sizes. 

     However, if you plan on picking up the pace, race training, or high impact exercising tight fitting padded bicycle shorts are a must. They control moisture (wicking), keeping you dry and minimizing chaffing. The pad or leather chamois covers the seams and provides a smooth surface to sit on. Considering they are worn without undergarments it is important to protect the skin against the repetitive friction of the legs against the bicycle seat, to cool the rider down through the process of evaporation, and compress the legs. Tight fitting bicycle shorts protect genitalia in men and women.  They also reduce the weight of a rider’s clothing – improving comfort during long rides or races. Bike short padding, number of panels, the waist band or bib, inseam length, fabric and color are all important. 

     Riding for spin classes, triathlons, mountain biking, commuting or enjoying an early evening family ride, clothing is one of your most important accessories – do the research or ask an informed bicycle sales associate.  The right clothing can be one of your most important accessories. Choose tight fitting bike shorts or baggy shorts, thick fabric or thin (based on climate), sheer or shiny, made of wool, Lycra, spandex or a variety of other wicking materials,  

10 Myths About Women and Bicycling

 

This week we're sharing an article from "The League of American Bicyclists" on Women and Bikes. A fantastic read for both men and women cyclist.  Bixby Bicycles and Accessories is proud of the many women we service throughout the Tulsa community, and those who join us  weekly on Group Rides. 

WOMEN BIKE.  In  2009, women accounted for just 24 percent of bicycle trips in the U.S. It’s time for that to change. That’s why the League launched Women Bike — the first national advocacy initiative to encourage, engage and elevate more women bicyclists in the United States. "

Click here to read to full article

http://issuu.com/bikeleague/docs/womenbikereport_final_web_/4?e=1335002/4356027

Click here to read the full report

http://www.bikeleague.org//sites/lab.huang.radicaldesigns.org/files/WomenBikeReport(web).pdf

BIKE POLO

Have you heard of Bike Polo?  It seems Tulsans have. This vintage sport has seen a resurgence among young and old alike. Teams have popped up nationwide and the age group seems to vary.  It’s a tough game, not for the squeamish - be prepared for scabs, bruises and the sight of blood.

     This century old sport has found new fans world-wide and a quick Google or Bing search can bring up a team in your state, your city, your town, or your local community. The game consists of teams for three riders on concrete courts on single-speed, fixed-gear bikes. There’s a rubber ball and mallets, bike shields and  hard riding. Not for the faint of heart or the average cyclist.

“Invented in 1891, Cycle polo is a team sport to traditional  polo except that bicycles are used instead of horses. The hardcourt game has seen a sharp spike in interest as of 2007 and new teams are sprouting up across the world. Cycle polo can now be accounted for in the USA, Ireland, Switzerland, France, India, Germany, Pakistan Malaysia, SriLanka, Indonesia, Hungary, Australia, New Zealand, Sweden, England, Scotland, Argentina, Italy, Spain, Canada, Poland, Croatia, Slovenia, Nepal, brazil and Cuba.”  …. Wikipedia

U.S. hard-court bike polo has more than 175 teams. And yes!  Oklahoma is well represented. There is the OKC Team in the Oklahoma City area, and Tulsa Bike Polo in the Tulsa area. Check out the websites, YouTube, Facebook pages and more. It's new, revised and many are asking, will Bike Polo be the next new Olympic Sport?

 “What do you get when you combine the low-impact aerobic workout of cycling, the challenge of a racket sport, and the camaraderie of a team sport? Bicycle Polo!”  ….http://www.bicyclepolo.org/

From a great source of exercise to the thrill of racing, from a source of transportation to a hard hitting game, from helping Parkinson’s patients to just riding for fun, 

Cycling and Health - The Evidence

Cycling offers more than a mode of transportation, cash prizes, and winning jackets, shirts and trophies. We sell, coach cyclists and race bicycles for all of these reasons, however our primary purpose for being in this business is to provide the community with a healthy way of staying fit. Cycling is a fitness and wellness program that's all of the above, and more fun than you would ever imagine.  We've taken some excerpts from "Cycling and Health" that highlight the many benefits of cycling, from relieving back and knee pain, to improvements in the cardiovascular and immune system.  

BACK PAIN    Back pain is often the direct result of lack of exercise. This leads to a reduction in nourishment for the inter-vertebral discs. The result is that the function of the discs changes with the discs no longer able to fulfill their allotted task of supporting the required weight. However, there are three ways in which cycling can help overcome back problems. Firstly, through set physical exercise, the discs receive more nourishment which aids their development. Secondly, the large muscles in the back strengthen and develop through cycling. Lastly, cycling aids the stabilization of the individual vertebrae relative to one another. This is achieved by strengthening the 'small' muscles responsible for supporting the individual vertebrae.  

KNEE JOINTS    A general cause of knee pain is often attributed to the breakdown of cartilage. Excessive stress placed on the joint, for example by jogging, or being over weight, restrict or deny the supply of nourishment to the cartilage. Consequently the cartilage is weakened and starts to break down. The knee starts to hurt as it denied minerals essential to the cartilage. Since the cartilage has no blood vessels of its own, the transfer of minerals occurs through diffusion. Movement of the knee joint therefore encourages the nourishment of the cartilage. Cycling is one of the least stressful ways of exercising the knee joint and therefore is an excellent way of strengthening the cartilage.  

HEART & CARDIOVASCULAR SYSTEM    The heart is our only "motor" and for this reason we should take particular care of it. Stress symptoms and hardening of the arteries (arteriosclerosis) for example have a detrimental effect on the heart resulting in high blood pressure. To get through the narrowed blood-vessels the same amount of blood has to travel faster and with fully-closed arteries a heart attack may occur. Cycling can improve the blood circulation in a large number of ways. Most importantly the heart will be working more economically because the pumping performance becomes more efficient - it leads to a drop in the overall blood pressure thus reduces the risk of heart disease.  

IMMUNE SYSTEM    Infections are one of the prime causes of absenteeism from the work place. One frequent reason is an ineffective immune system leading to allergic reactions and an inability to fight common colds. Cycling improves the quality of the immune system by allowing the body to protect itself against viruses and warding off bacteria. Consequently cycling is the most advantageous method of exercise for strengthening the immune system.

Source:  "Cycling and Health" 

http://www.cyclingandhealth.com/CyclingAndHealth_e.htm

GROUP RIDE SKILLS AND GUIDELINES

Group rides can be fun, but they can also be dangerous.  Not knowing the rules can turn a rewarding experience into a chain of horrible events.  Regardless of your riding experience or your level of expertise on the bike, the rules remain the same. Here are some basic rules for both the new and seasoned Group Rider.

THE PACE LINE

1.  Ride two by two, side by side. Not to close, yet not to far apart, a few centimeters between riders works best –and handlebar to handlebar.

2.  Group Rides Are Not Races. Most organizers of Group Rides sort riders by experience level. You might feel stronger as you ride, or feel you’re in the wrong group – don’t sprint ahead, even if there is a corner coming up, remain side by side. Remember, it’s up to you to keep up with the speed of the slower rider next to you, and to keep to the side of the road.  If you don’t have anyone to ride alongside you, place yourself in between the two riders ahead of you – your front wheel between their two rear wheels.

3.  Pulling Through:  When the riders ahead of you peel off you should come through to the front and pull the group along with you. Remember, once you are in second wheel, you must come through to the front. To avoid this move, avoid second wheel. Cyclist who feel tired or less fit should peel-off.

4. Peeling Off:  Start by letting the rider beside you know you want to move to the back. Look back for anyone who might be overlapping your back wheel, once confirmed (and traffic permits) both of you should move to the outside and let the group come through the middle.  If only one of you wants to peel off, both should move to the outside, however the rider who wants to remain in the front should maintain pace and speed. Do not speed up and do not get out of the bar-to-bar formation. Maintaining a stead speed allows another rider to squeeze through the gap and go to the front.

5.  Moving to a Slower Group:  If you feel your two tired to continue in the position your in, sit in the back and allow riders who are peeling off front the front of the group slot in ahead of you. Never move into a position you can’t handle. Should you find yourself in a group pace that is to fast, or find yourself in the front of a group, Take a token pull. Ride in front for a few seconds then follow procedures for properly peeling off.

6.  Moving within the Group:  Regardless of the reason or necessity for the move, maintain speed and pace and steadily move in the direction you want to go. Gradual moves maintain safety and allow the other rider/riders to move naturally within the group.

7.  Obstacles and Hand Signals:  Yelling during a group ride isn’t the most effective way to communicate with other riders.  When you see an obstacle in the road ahead of you, put your hand down and give a signal that lets the riders behind you know in which direction they should go to avoid it. Remember, an obstacle worth pointing out is one that will damage a bike or the riders behind you.  Keep safe. Learn the hand signals for peeling off, pulling through, obstacles, etc. Try by all means to avoid yelling. There will always be a rider who didn't hear you or didn't understand what you yelled.

8.  Filling Gaps:  As soon as you see a gap, fill it. Ride into the space maintaining speed and pace.  Remember control is the key. Do not speed up to fill the gap or hit the brakes after filling the gap.

9.  Slowing Down and Stopping:  Remember, you should be riding to the side of the rider in front of you. When you see them slow down, you should stop pedaling and slightly overlap your font wheel with their rear wheel. If you brake, braking should be gradual maintaining your buffer zone.

SUMMARY:  Finding the right group can be challenging. Bixby Bicycle Group Rides offer designated A,B and C groups to safely accommodate each rider’s goal and differences in riding speed. When searching for a group ask about general policies – each group is different. Most importantly keep your eyes and ears open, follow instructions and ensure there is an experienced Group Ride Leader. Be patient as you learn the basic skills and always enjoy the ride.

New Bicycle Saddle Prevents Damage Associated With The Genital Area

July 12, 2013 — Researchers at the University of Alicante have developed a novel bicycle saddle that prevents chafing, pain and other damage associated with the genital area as impotence and prostatitis. 

It is a hinged articulated saddle whose coccyx-support narrow front and wide back have been articulately joined. The front part is mobile while the back is fixed, and both may change their positions at the user's will. This new concept of bicycle saddle is designed and patented by researchers from the University of Alicante's Institute of Physics Applied to Science and Technology and the Department of Physics at the Polytechnic Higher School. The UA researcher, Alfonso Panchón Ruiz, head of the research work, explained that "the main advantage of this new design compared to traditional saddles, is that it allows -at the user's will- to rest and recover from fatigue the perineal area suffering lasting intense compression for which they are not designed anatomically."

     "The classic bicycle saddle has a unitary structure formed by a rigid body in anteroposterior direction which makes that, permanently, the perineal tissues, which are soft and not ready to withstand these forces, are being compressed, independent of the position taken by the user. For this reason, soon after starting the exercise, nerves and arteries reach high levels of compression, which causes problems associated with lack of blood supply, such as numbness and affection of the genitals in both men and women, and in the long run, significant pathologies requiring medical treatment may appear," Alfonso Panchón says.

     Up to date, only two solutions have been found, either to go up on the pedals, on a typical pedalling, visible both in professional races and gyms, or dismounting the bike and standing up, abandoning thus, the exercise started. In this sense, Alfonso Panchón explains that "with this new design, it is not the user who must be separated and rising from the seat, but it is the saddle which separates spinning or scrolling down to the perineal area of the user. Thus, it radically prevents pressure on that area, immediately improving the blood supply to the affected areas, resulting in functional recovery of the tissues concerned.

     Another advantage is that the user does not lose balance control ability in driving, regardless of the conditions of use, race, walk, gym, mountain, etc.., and this allows users to make new lateral movements on the anterior mobile part as well as immediately recover -at their will- the traditional full seat with a slight initial reverse movement.

     Also, with this model of saddle, more than ten centimeters can be released between the seat and handlebars, which can be availed with competitive advantage in declines as it allows an aerodynamic position on very steep slopes. 

    The research team has a prototype that allows them to check the health and medical benefits of this innovative aerodynamic concept of saddle. Currently, there is nothing similar on the market, so it is a technology with great potential for international marketing.

NEW BICYCLE SADDLE PREVENTS 
CHAFING, PAIN AND OTHER DAMAGE 
ASSOCIATED WITH THE GENITAL AREA

http://www.sciencedaily.com/releases/2013/07/130712084439.htm

Keep Cool With A Spinning Class

Challenged by the Tulsa heat?  It’s hot out there and for many, high temperatures lead to a search for indoor activities. Check out a Spinning Class. A cool, comfortable climate controlled environment, dimmed lights and propelled music make this an effective workout. Look at all the cons; all ability levels, train in the off-season, toss the helmet and it burns calories. Look for a class lead by a certified instructor - safety is a priority. In a Spinning Class you control everything from resistance to the level of intensity to the speed, the more you workout the better you’ll get, don’t force it. It can be as easy or as challenging as you want it to be – you get out of it what you put into it.  Most classes last 40 and 60 minutes. If you’re just starting out, look for a beginner or introductory class.  So lets’ eat early so we’re not hungry, drink lots of water so we’re well hydrated and head off to a spinning class.

Expect Sore Muscles

Your instructor is your guide. Let him/her know your ability level. Standing, sprinting and other movements should be approached with care. Your instructor will tell you how fast to pedal, how much resistance to add and how hard to work, respect your personal level. Listen to your body and pay attention to how you feel. Your not in a race, this is a workout not a competition.  As in any exercise position is important. Keep your knees pointed straight forward – bowed knees increase the potential for injury. Avoid ankle injury by keeping those feet flat.  If you’re new at Spinning Classes pay close attention to body positioning. Keep those shoulders relaxed and use your abdominals to maintain balance (not the handlebars).

Keep Pedaling

Nothing is worth doing if it’s not done well. If you’re completely out of breath and in pain, slow down. Never suddenly stop!  Like any other exercise stopping suddenly can lead to lightheadedness. Allow your heart rate and pulse to slow – reduce resistance, pedal slowly and catch your breath. If you still feel overwhelmed, stop.  Although most coaches will tell you to keep moving slowly – you know your body. If you’ve followed these rules and your body has had all it can take, honor that. If you feel yourself recovering keep pedaling. Slowly rebuild your speed and resistance. If that offers a challenge, continue pedaling slowly until the class is over.  The objective is to keep those legs moving.

Spinning Classes are a low impact exercise with a long list of benefits: low impact, unlimited cardiovascular benefits, group motivation, great for all age groups and all fitness levels are welcomed.  However Spinning Classes aren’t for every one. If you’re like me and prefer the Tulsa heat, scorching sun, and breezless afternoons and evenings, join us for our Group Rides. Every Tuesday and Thursday at 6:00pm, and Saturday and Sunday at 7:00am. We also offer a Cycling 101 Class for new cyclist.

Buster Brown - Cycling Coach

Are you continually coming in at the back of the pack – fourth, fifth or sixth place?  Perhaps you’re blaming it on the bike, the wheels, your own ability or poor performance.  It’s true, poor equipment could be the answer, coupled with a lack of ability and poor performance – or you just might need a coach.  Your race prep and career trajectory is your responsibility.  If your goal is to carry more speed, improve fitness, and make the move from the back of the pack to the podium, you need a good coach. A cycling coach offers a lot more than a training plan. Coaches offer neutrality, accountability, nutrition guidelines, discipline, and event specific training.

“A good coach is a cheerleader when times are good, a strong figure when you need a kick in the pants, a voice of reason when you’re tempted to go overboard, and a shoulder to cry on when you’re down in the dumps.”  Bicycling; Rambling Man,

CYCLING FOR SUCCESS 

Buster Brown, Cycling Coach

Whether you want to be a more accomplished racer, or you're just getting started as a cyclist I'll provide you with the knowledge, skills and training plan to help you set and achieve your goals. I'll teach you how to train smarter, ride better and understand the dynamics of the sport. You will learn to dramatically improve your pedaling efficiency, sprinting, climbing, time trialing, and racing strategies while increasing your power and confidence. 

Whether you’re a novice looking to understand the basics of cycling for fitness purposes, someone seeking to embark on a new and exciting sport, or an experienced rider driven to take it to the next level competitively, personal attention and a customized coaching plan will help you achieve the highest level of performance possible.  Coaching takes into consideration the multiple aspects of overall health, flexibility, nutrition, strength, and endurance as well as the technical and tactical aspects of the sport.  

Get that extra edge to make it all come together and move to the next level

*My experience in cycling is not only to teach you how to train,

but also to help you learn how to race***

Through the use of technology, your coaching experience can happen in our large newly decorated facility or online using your iPhone, iPad or other online device. Through the use of the web and newly developed apps both our in-house and online clients can receive workouts, analysis, support, and consistent progress monitoring from a world class coach using Training Peaks software. With access to your pace, stroke, power and heart rate I can analyze your fitness and progress, and tweak your performance, meal and training plan based on actual acted upon metrics.

Training Peaks allows me to develop and daily monitor a performance plan designed to meet your specific needs. Whether you’re training for a special event, an upcoming race, or you’re the recreational rider, the monitoring and accountability tools will work for you. Other advantages to you as a client and to me as a coach is 24/7 online access, the ability to create training and meal plans based on actual performance tracking, access to fitness and workout trends, and a seamless line of communication between client and coach. As a world-class cyclist and fitness coach I’ll combine the combination of my knowledge and experience with today’s technology to ensure you reach your goals.

Buster Brown - 918-364-5200 / 479-530-9491, busterbrown2004@gmail.com

The Power of Perseverance

Last week we published an article comparing three riders’ data analysis from the 2013 Parx Casino Philly Cycling Classic. Race winner Kiel Reijnen of the UnitedHealthcare Pro Cycling Team shared his data, and you can check out the power numbers here (including the race-winning move of 11.4 w/kg for 60 seconds!), but this follow-up article is not about big numbers. It’s about something else that sets some athletes apart and makes the difference between good and great, between success and failure: the ability to persevere through setbacks and hardship.

Many people watch professional athletes and think about how gifted they are or how much easier it must have been for them to climb the ranks of their sport. While it is true that successful athletes may (not always) possess some sort of superior genetic ability, they must also have the mental strength to persevere through hardships and struggle. No one makes it to the top without overcoming obstacles that would push most people to quit. It is that mental determination and the ability to endure that makes the difference between success and failure.

“You’ll have a lot more bad days than good days,” was a phrase I heard frequently throughout my own pro cycling career and guess what? It was true. When we see someone on the top step of the podium, rarely do we know how many times they didn’t finish in the top 3, top 25, or maybe even finish at all.

 

Kiel’s Story

Kiel Reijnen grew up on a small island near Seattle, WA and was hooked on cycling by his high school graduation. His choice to attend the University of Colorado at Boulder was largely motivated by the fact that Boulder is a mecca for American pro cycling, and he flew below the radar until he was picked up by the U23 national team and spent a summer racing in Belgium. In 2008 he was picked up by Jelly Belly and after “being thrown in the deep end I apparently proved I could swim” - he landed his first pro contract.
     In 2010, after some impressive results and victories, Reijnen signed with Team Type 1 and began his first season racing in Europe as a professional. In his words, “To say it was hard would be an understatement. It was eye opening. I had my ‘you know what’ handed to me repeatedly and questioned many times if I was doing the right thing with my life. But slowly, steadily I made progress.”
Then, he contracted what he calls a “mystery virus” in 2010 that almost ended his career. “It took me months to recover and I was unsure if I would ever race at the same level again.” Reijnen dug in and stuck it out - but it took him two years to fully recover. When we asked Reijnen what makes this season different than the previous ones, his answer was one that will surprise many who saw him win with such strength at Philly.
     “For the first time in almost two years I feel completely recovered from [that] virus that knocked me out...I feel strong, healthy and back to my old self...I was 98% better a year ago but that final 2% makes a huge difference when you are putting your body under the typical demands of professional cycling. With my health came my confidence - and it’s almost impossible to win a race without having the confidence to do so.”
     “Signing with UnitedHealthcare this year was a big step for me. I knew that this year more than any other I would have to prove myself if I wanted to keep progressing in the sport.”

 

Disappointment at Nationals

And prove himself he did in the past few weeks, though not without a hitch along the way. During the US Pro Championship race in Chattanooga, TN a few weeks ago, Reijnen was gunning for the win. “After missing out on the Amgen Tour of California I was...hungry -- hungry to prove myself. I set my sights on Nationals and I wasn't going to let go. Every time I went out training it was for a purpose: ‘I am going to win Nationals. I am going to train harder than anyone else.’ During those three weeks I did all the small things right because I knew that if I did I had a real chance of winning. I did an extra 30 minutes at the end of each ride, one extra interval, every time reminding myself that was going to be the difference between me and everyone else come Memorial Day.”
     The work paid off - Reijnen was in the top 3 in the final lap of the race. But, with 600 meters to go, he dropped his chain. Though he quickly recovered and still came in third within a bike throw of the victory, his disappointment was evident. “When I went to Chattanooga I went there to win. But I didn't win. I was so emotionally wrapped up in everything I hadn't even given myself the chance to think about what would happen if I didn't win.”
     “Now, I could dive in and tell you how a mechanical foiled my attempt to win Nationals and if there had just been another 20 meters of road the jersey would have been mine, but that isn't the point of this story. The fact is mechanicals happen, often at really inopportune times, and there wasn't 20 meters of extra road. It took me a couple of days to swallow that loss, but no matter how frustrated I was it wasn't going to change the outcome.”

 

What Would You Do?

As athletes, we can train and prepare diligently and follow the plan to a “T”, but sooner or later we all learn that some things are just outside of our control. The difference between success and failure is how you react to setbacks.
     Many people in Reijnen’s shoes in 2010, living abroad, sick and weak may have thrown in the towel. Going from a promising, young talent to back of the pack can strip even the strongest athletes of their confidence. As spectators, we see the glamorous side of pro cycling: the racing, the podiums, the travel, and the life and luxury of training full time. We don’t see the sacrifice, the loneliness of living in a foreign country, the bad or bare bones hotels, the injuries or sickness, the pressure to perform, or most importantly the perseverance it took to get there - the place where we are seeing them now.
     Last week we saw many photos of Reijnen’s winning move, his explosive attack on the Manayunk Wall, and then he and his teammates celebrating his victory. But there were no photographers around in 2010 taking pictures of him getting his “you know what” handed to him in race after race, struggling with a terrible virus, and struggling with the question of whether or not he was cut out for the career he’d chosen. The photographers at Nationals captured him banging his handlebars in frustration at his bad luck, and near miss. However, Reijnen knew that if he could look ahead and stick it out, there would be a better day.

 

 

Staying Power

“The beautiful thing about cycling is there will always be another race next weekend,” he said. “Since Philly was around the corner I knew I had to stop dwelling on what I couldn't change and start focusing on what I could do at Philly. I knew the course by heart, each meter of Manayunk Wall. The form I had worked so hard for was still there and I knew that the new course suited me well. Even after the disappointment at Nationals the team stood behind me. They had confidence in my ability to ride with the best up to the finish and they made sure I was in position to make it happen.”
     The lesson here is that perseverance may in fact be the most important aspect of an athlete’s strengths. What is perseverance? It is the ability to endure. Cycling, triathlon and running are all endurance sports, and a definition of endurance is: “bearing hardship; staying power”.
     Perhaps Reijnen’s story may help you get through the next time you may be having a bad day - whether it’s a tough training day where you want to call it and turn around 20 times, or after a disappointing result at a race you were targeting all season. Setbacks will happen no matter how much you prepare; but your success as an athlete will be determined by how quickly you can bounce back, how much staying power you have. It’s a different kind of power than we usually write about, but perhaps it is the most important power after all.




Wednesday, June 12, 2013 at 11:35AM
http://blog.trainingpeaks.com/posts/2013/6/12/the-power-of-perseverance.html