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1. FROM THE TOP — Views From The Editor
Diagnosis: DOA
Editor’s Note: In its first week on sale, scores of RBR readers have discovered the value of Dynamic Flexibility Training for Cyclists, our new eArticle by Coach Dan Kehlenbach, MS, CSCS, and a USA Cycling Level 2 Coach. Click the link to read the full article description.
Today’s Women on Wheels column focuses on the value of protein, and the protein needs of women cyclists.
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I had heard this sound for the past couple of weeks on my rides, but this time, it was more distinct and a little louder. And it seemed to “double up” now.
Click-click. On every pedal stroke. Click-click.
Opinions flowed in from my fellow club members over the course of the metric century we were doing that Saturday. “Sounds like a bottom bracket going out.” “I had that sound once, and it was a broken bolt in the chain ring.” “Could be your pedal axle.”
My money was on the bottom bracket.
Turns out, we were all wrong.
The next day, I took my 5-year-old Felt F3C carbon bike to my LBS, Peachtree Bikes, and began the diagnostic process with an explanation of the sound, the conditions under which it occurred, etc. My wrench that day, J.C., quickly ruled out the bottom bracket. A couple of test rides later, his initial diagnosis didn’t work for me, though: pedal problem, he said.
I knew those pedals were only two years old, and I really doubted that could be the issue. J.C. said he trusted me and would take the bike out one more time. He came back convinced that it was NOT a pedal problem after all. One step closer, but still not there.
Perplexed, he put the bike back on the work stand and started walking around it, closely eyeballing the frame and running his fingers along the areas that converged on the bottom bracket. He stopped cold on the outer area of the left side chain stay, just behind the bottom bracket. “I’m afraid I’ve got some bad news for you,” J.C. said.
He had discovered a crack in the frame -- an outcome none of us had even considered. (I had crashed once on this bike, two years before, but on the right side, and I had done a great job of getting my body between the bike and the road, protecting the bike!)
I was in a daze as the guys explained the process of shipping the bike to Felt for a possible warranty replacement. They would disassemble it, ship it, Felt would take up to four days to make a judgment (whether they would replace it at no cost to me, some cost to me, etc.), the time it would take for Felt to ship the replacement, for the LBS to rebuild it, and so on.
As I processed the information and asked a few questions, it slowly sank in that I would not ever ride -- or even see -- my bike again. Only then did I understand the emotional attachment I had to that bike, forged over the nearly 30,000 miles we had covered together. No, I never named it, but it sure felt like family. And now it was done.
Fast forward to the present. It’s been more than five weeks since that fateful day. I’ve been on my 2011 Felt FC frameset for a little over a week now. Felt provided the new frameset, including the nice Easton EC90 SL fork, at no cost to me -- a full warranty replacement under their lifetime frame warranty on materials and workmanship. (I’m certainly not pleased that the old frame cracked, but this seems to be the best possible outcome under the circumstances.)
I have to admit that, in this day and age, I sometimes doubt whether a company will do the right thing when it comes to taking care of a customer. Felt did the right thing, and I’m happy to give them their due. They’ve earned my further allegiance. Thanks also to my guys at Peachtree Bikes for seeing me through the process -- and bearing with me as my patience was that of a kid before Christmas, champing at the bit for Santa Claus to finally arrive.
We roadies are devoted to our sport. It’s nice to know that companies that make our bikes and equipment, and the shops that help us take care of them, are devoted to us.
(Share your experiences with cycling companies on our Comments page, and answer our Question of the Week on the subject.)
Enjoy your ride!
John Marsh
Editor & Publisher
Comment
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New eArticle on Sale
Dynamic Flexibility Training for Cyclists (eArticle), by Coach Dan Kehlenbach, MS, CSCS, and a USA Cycling Level 2 Coach. We’ve all been told that we should include a stretching regimen in our cycling training programs. Coach Kehlenbach explains that a dynamic flexibility program will help maintain muscle tissue quality and help you gain mastery of movement patterns that can help your performance not only on the bike but in everyday life as well. Flexibility work helps you warm up before a ride and ease into the strenuous physical activity of a ride. It also promotes the recovery process your body goes through after a ride. This eArticle provides 3 full sample workout programs, illustrated with 31 photos to walk you through each movement. In short, says Coach Kehlenbach, dynamic flexibility training should be a part of every rider’s overall training program. It’s not terribly time-consuming, and it can help both your riding and recovery.
Great for Summer
Eating & Drinking Like the Pros (eArticle), by Coach John Hughes. Coach Hughes researched what Team Sky, Garmin-Cervélo and RadioShack riders consume before, during and after a stage and discussed the results with cycling nutrition experts. The answers may surprise you in terms of the variety and seemingly unusual nature of some of the food and drink. But the findings hold lessons and benefits for cyclists at all levels. We all require energy and replenishment of lost minerals and nutrients when we ride. Eating and drinking like the pros offers us the same nutritional benefits, which we can customize to our own needs – typically at a fraction of the cost of commercial sports food and drink, if we choose to make our own. Coach Hughes also worked with a professor of nutrition and an expert on hydration and electrolytes (both experts are cyclists) in creating recipes for both sports drinks and food.
Preventing and Treating Cramps (eArticle), by Coach John Hughes. Cramps are something nearly all of us have to deal with from time to time. And summer heat can foster some of the underlying factors that contribute to cramping. Coach Hughes provides a detailed look into the causes of cramps, helping us understand and implement prevention techniques, which he covers in-depth. Finally, he provides tips (both on-bike and off-bike, including photos) for breaking and flushing cramps. The article includes helpful nutritional information regarding food sources for minerals your body needs, as well as the mineral content of sports drinks and supplements, which you can use to ensure adequate replenishment of what you lose through sweat. Following Coach Hughes’ recommendations could be the difference between a ride-ending cramp, or another great day on the bike.
2011’s Best-Seller
Cycling and Lower Back Pain (eArticle), by Alan Bragman, D.C. Dr. Bragman brings to bear the past 30 years of his experience diagnosing and treating thousands of patients with lower back pain, many of them cyclists. From his vast experience both professionally and personally as a sufferer of lower pain, he has developed a comprehensive understanding of how to diagnose, treat and prevent lower back pain in cyclists. The best way to avoid it, he says, is with prevention through core strengthening and flexibility enhancement, and through proper bicycle set up. He provides step-by-step guidance on how to achieve the most comfortable bike set-up. And he provides a series of flexibility and core strengthening exercises, illustrated with 17 color photos.
Quick Links to View
All eArticles: http://www.roadbikerider.com/earticles
All eBooks: http://www.roadbikerider.com/ebooks
Coming Soon to the RBR eBookstore
eArticles on: dealing with neck and shoulder pain; the mental aspect of cycling; and many more.
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2. NEWS & REVIEWS
New Product Review: Radbot 1000 Rear Light
Product Review
Radbot 1000 Rear Light
Reviewed by Paul Smith
(4 out of 5 Stars)
(to read the full review and see product photo, click http://www.roadbikerider.com/product-reviews/safety-equipment/radbot-1000-rear-light)
Portland Design Works
http://www.ridepdw.com/
Price: $32 MSRP ($25 retail)
Source: bike shops, catalogs, online
How obtained: purchased
RBR advertiser: No.
Tested: 50+ hours
HOT!
--Extremely bright
--Distinctive “zZz pop” mode
--Good quality reflector
--Variety of mounting options
NOT!
--Shorter battery life than other lights
--Mount could be stronger
--Fades as batteries weaken
--Too bright?
I Saw the Light
I commute year-round, and I am always on the lookout for the best possible rear light.
I think I’ve found it in the Radbot 1000.
Previously, I was using the Planet Bike Superflash, which I was always impressed with. It gave me great visibility on the road, and I felt safe using it. I was a confirmed Superflash user until I went on an evening ride with a group of friends and was introduced to the Radbot 1000.
This thing puts out the lumens. I was riding behind a couple of people who had this light mounted, and it almost hurt my eyes to look into the light. I decided that I had found my new rear light.
Design
The Radbot 1000 (I know, sounds like a cheesy infomercial) is a one-watt red LED light. According to the manufacturer, Portland Design Works, it uses the same bulb as those found in the brake lights of modern cars. It has a claimed run time of thirty hours in flashing mode and fifteen hours in steady mode, and the manufacturer also claims the unit is waterproof. It comes with a backpack clip, as well as a rack, seat post, and seat stay mount. The light takes two AAA batteries, which were included. There’s also a nice reflector under the light.
Operation
Operation is simple. The light comes on with one long press on the button, and it takes just one quick press to cycle between each of the three modes. There’s a steady mode, a flash mode, and what the manufacturer calls a “zZz pop” mode, where the LED flickers quickly and then has a longer intense flash. It’s quite eye-catching -- my cycling buddies have dubbed it the “Terminator” mode. It’s the mode I use most frequently for those lower light conditions where I want motorists to notice me in a way they may not with an “always on” light. The regular, steady mode can be seen half a mile away. My wife actually commented that it was hard to look at when driving home behind me one day.
Mounting
I initially mounted the light on my seat post but was concerned that my saddle bag might obscure the light and so moved it down to the seat stay facing the road. Mounting the light was a simple operation which both times took less than five minutes. Both the seat post and seat stay clamps have worked well.
On the road
While I have not had the opportunity to test the light in heavy rain, it has held up through the occasional drizzle just fine. I have only had to replace the batteries twice in the approximately 50 hours of operation, so the manufacturer’s estimates look to be accurate. I did notice that as the batteries get low on power, the light output is diminished. This is confirmed by putting in new batteries and being shocked all over again with how bright the light actually is. Changing batteries is simple and requires just a small screwdriver.
I have had one occurrence where the light has become dislodged from the mount and gone skidding down the road, thankfully unharmed, caused by me crossing a higher than expected speed bump. After contacting the manufacturer, they advised using a zip tie on the bottom of the mount, which is an easy and worthwhile fix -- plus it makes the light just a little harder to steal from your bike.
This light is so bright that I’ve started using it on shadowy, tree-lined roads in broad daylight, giving me added confidence as motorists driving in the sun have a better chance of seeing me in the shade. It is the first light I’ve felt was bright enough for this type of use.
The brightness may even be the one drawback to this light. Could it possibly be too bright? Might you risk alienating a motorist simply because the light is shining at them with such intensity? I’ve not found this to be the case yet, but it is a concern I have. And, to be fair, some cyclists don’t believe that brighter is necessarily better.
Conclusion
In sum, though, this is the best rear bike light I have used. It’s extremely bright and has modes that include the typical steady, regular flashing and eye-catching “zZz pop” flash modes. The distinct modes, combined with the super brightness, make it highly useful across a range of light conditions, including daylight. It comes with a good array of mounting hardware, but because of the chance of it becoming dislodged and falling off, I would recommend a zip tie for the mount. I believe this is one of the best available rear lights on the market.
Comment
Paul Smith is an avid recreational roadie who lives in the Piedmont area of North Carolina. He is a regular bike commuter whose car is worth less than either one of his bikes.
Note: Planned Product Reviews include reviews of rain jackets, prescription sunglasses, and smart-phone cycling apps, among others.
Have an interest in writing Product Reviews?Please contact John Marsh using the Contact Us form on our website: http://www.roadbikerider.com/contact
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Wouldn’t it be amazing if a bike of the future allowed you to shift using only your thoughts? Guess what? That bike already exists!
Bike maker Parlee and auto maker Toyota, as part of its Prius Projects program, have designed and built a streamlined carbon road bike that uses a “hacked” Shimano Di2 electronic shifting system connected to a “neural headset” that reads brain waves and shifts gears according to the rider’s thoughts.
The neural headset is incorporated into a helmet, and a rider uses an iPhone app to help train the system to read his or her brainwaves when thinking “shift up” or “shift down.” Once the system can differentiate the thoughts, it’s ready to roll.
To see this amazing display of ingenuity in action, click http://tinyurl.com/43grgcn.
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What does the term “Black Women Bike DC” evoke in your mind?
If you answered black women riding their bikes in the District of Columbia, you’re thinking exactly what the group of the same name intended with their somewhat tongue-in-cheek name.
A recent Washington Post article details the intriguing cultural and political interplay of race, gender and cycling on the streets of D.C.
According to the article, “The District is at the vanguard of the cycling boom, with the percentage of workers who commute by bike nearly tripling over the last 20 years, rising from 0.8 percent in 1990 to 2.2 percent in 2009. That rate puts Washington among the top 10 U.S. cities.”
However, the demographics tilt heavily toward white riders. But a small group of black women who participated in National Bike to Work Day last spring has now blossomed into a 60-woman group that hopes to entice more African-American women to take up the sport for fitness and fun. Overcoming stereotypes is one issue they face.
Read the full article at http://tinyurl.com/43gowly.
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Most roadies undoubtedly feel good about the health value of our chosen sport. But even if we’re managing 4 or more rides a week, long weekend outings and really racking up the miles, is it enough to keep us healthy?
According to new, comprehensive exercise recommendations by the American College of Sports Medicine, it might not be.
In fact, as reported in the Washington Post article on the new recommendations, the sedentary portions of our daily lives -- at work, in front of the TV at night, on our daily drive or train ride to work -- may well outweigh the benefits of any amount of exercise we do.
“Sedentary behavior -- sitting for long periods of time -- is distinct from physical activity and has been shown to be a health risk in itself. Meeting the guidelines for physical activity does not make up for a sedentary lifestyle,” the ACSM said in its recent update of its comprehensive recommendations.
The key to overcoming the deleterious effects of sitting still are straightforward: limit the sedentary periods by getting up and moving around. Doing so frequently throughout the day promotes metabolism, burns more calories and has been shown to limit waist size, body mass and triglycerides.
Click http://tinyurl.com/6yw8r2t to read the entire article.
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Overheard
--- “Having these two return to the BMC Racing Team next year allows for our continued growth by having our two captains stay on board to provide leadership and mentoring to others in our organization. In George's case, we need him to help the young guys like Taylor Phinney and Greg Van Avermaet keep developing. For everyone else, he creates leadership in the classics and at the Tour de France.” -- BMC team president and general manager Jim Ochowicz, announcing that the team has secured the services of George Hincapie for one more season, his 18th as a pro, and Tour de France champion Cadel Evans through 2014.
Evans’ first U.S. race since the 2006 Tour of California will be the upcoming USA Pro Cycling Challenge, August 22 – 28. The Schleck brothers have also committed to the race, making it the first race on U.S. soil to include all 3 reigning GC podium places from the Tour de France.
--- “One day before deadline, there was a sudden reaction. Van Heeswijk returned on his steps, he wanted to reverse what he said. We replied: ‘What’s said is said; what’s done is done. We will not pretend this is not said.’” -- a bizarre story running in the August issue of Dutch sports magazine NUsport, recounting an interview with former U.S. Postal and Discovery Channel rider Max Van Heeswijk. In the interview, according to NUsport, Van Heeswijk discussed “doping in the peloton and the team [U.S. Postal],” confessing to using EPO himself while on Postal. Then, after a change of heart, he demanded that the drug references not be used in the article. Upon being told that was impossible, he grabbed the reporter’s tape recorder, took out the tape, trashed the recorder and demanded the reporter and photographer get out of his house. The magazine claims the photographer corroborated the story, and Van Heeswijk contacted the publication the day before its publishing deadline to try to quash the piece.
--- “Unfortunately there’s been increasing amounts of research that sitting a lot is bad for your health, and that’s true even if you do attain the recommended amount of exercise.” -- Carol Ewing Garber, chairman of the group that wrote the new American College of Sports Medicine guidelines for recommended daily exercise.
Comment
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3. QUESTION OF THE WEEK
How Have You Been Treated by Cycling Companies?
Answer at http://www.roadbikerider.com/question-of-week , where you can also find an archive of previous poll results.
Highlights of your responses to last week’s Question: Have you planned, or have you done, a cycling tour this summer?
-- 29% said “Sure. I always ride at least one tour every summer.”
-- 26% said “No. I could not find the time for a tour this summer.”
-- 15% said “I have a tour planned, but I have not yet ridden it.”
Comment
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4. ASK COACH FRED
What Does Gearing Terminology Mean?
Question: I'm a new cyclist and confused about gearing. I have no idea what's meant when TV commentators use numbers to talk about gears. And I'm not sure how this applies to my riding, either. Can you explain? -- Sally P.
Coach Fred Matheny Replies: Good question! Lots of new riders are confused about gear designations. It's pretty simple, though.
For example, a gear of 39x17 means the 39-tooth chainring in front is combined with the 17-tooth cassette cog in back. When you see or hear a designation like this, the chainring is always the first number.
A 39x17 gear equals 62 gear inches (rounded off). Gear inches are derived by dividing the chainring teeth by the cog teeth, then multiplying the result by the wheel diameter. So in this case, 39 divided by 17 equals 2.29, multiplied by 27 equals 61.94 gear inches.
Gear inches give you a way to compare gearing that comes from different combinations of chainrings and cogs. For example, if you're in 39x15, how does that compare with the 53x21 gear that your friend is using? Even though he's in the big chainring, you're actually in a bigger gear -- 70 gear inches to 68.
Why use 27 for the wheel diameter? It's a throwback to when a 27-inch wheel was the common size for road bikes. Nowadays the nearly identical 700C wheel is most common, but 27 is still used to construct gear charts. If your bike has 26-inch wheels, multiply by 26, and so on.
If you calculate the gear inches for all the chainring/cog combinations on your bike, you can spot gaps or overlaps. You may want to remedy these things by changing to different cog or chainring sizes. This was more important back in the day when all we had were 10 or 12 gears. Modern drivetrains with 18 to 30 ring/cog combos make customizing a lot less necessary.
Comment
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5. SPONSORS
Cycling Products, Gear & Tours from our Sponsors
Also see the Classified Ads page on the RBR website and please support these advertisers who help make this newsletter free for you.
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6. JIM'S TECH TALK — Mechanical & Product Advice
Tubeless Tire Sealants Follow-Up
In Issue Nos. 487 and 488, I discussed tubeless tires and sealants in a two-part column. I had an interesting tubeless puncture last weekend that I want to share as a follow-up on the tubeless topic.
Trying a new sealant
In my column, I wrote that I don’t use sealant in my tubeless tires. But I decided recently to try some Vittoria Pit Stop sealant (about $15: http://www.vittoria.com/product/accessories/), which a local shop recommended. It’s actually designed as an inflator/sealant in one and can be carried in a medium-sized seat bag or a jersey pocket and used to fix flats on the road (there’s also a clip to carry it on your bicycle).
Instead of using it that way, I simply inflated my tires with it at home (it’s compatible with Presta and Schrader valves and uses a foam latex sealant and compressed propane to inflate and seal the tire). Spraying sealant into the tire via the valve is an easier and cleaner way to inject a tire with sealant than having to remove one side of the tire and pour it in, as is required with some sealants. Each Pit Stop does one tire, so it’s not inexpensive to flat-proof your tires with the stuff.
I’ve experimented with sealant in the past but have never known for sure if it worked. It might have sealed punctures so quickly that I never knew it had saved me. But, I do know that it didn’t stop at least two flats, which, along with the mess of installing it and expense of buying it led me to stop using it.
My tubeless tire makes like Old Faithful
But your favorable comments and the shop’s convinced me to try it again. And I had it in my tubeless Hutchinson Fusion 3s last Saturday on our weekly ride. I didn’t even realize I had punctured until my club mate Detlef excitedly told me that my rear tire was spraying sealant all over him, my bike and clothes. I stopped and spun the wheel and immediately spotted the white geyser squirting out of a 1/4-inch (6mm) hole in the tire.
As much as I didn’t appreciate the mess it was making, or that my tire was losing air fast, at least I could see that the sealant was rushing to the hole and trying to plug it up. But, I decided that I better remove the tire and install a new tube since it was leaking so fast. We still had 60 miles to ride.
Give it a chance
But before I could do that, one of the other guys who always rides with sealant said to just wait and the goop would seal the hole. Skeptical, I decided to give it a chance, and lo and behold, about 30 seconds later, the hole stopped leaking and I was able to top off the tire and finish the ride on it.
I didn’t like the latex sealant splattered all over everything, but it washed off easily with a few squirts from my bottle and a little rubbing with my hand. And the tire had only lost a little air the following morning.
All fixed!
The experience proved to me that sealants can fix some pretty significant punctures. I can’t explain why it doesn’t always work, but when it does it’s pretty cool to be able to keep right on riding when you’d have to stop and install a tube otherwise. And to be able to continue riding on a tire with a pretty large hole in it (now sealed). I can understand now why some of you like sealant so much.
Comment
Jim Langley has been a pro mechanic and cycling writer for 38 years. At RBR he's the author of Your Home Bicycle Workshop and moderator of the technical forums on the Premium Site . Check his "cycling aficionado" website at http://www.jimlangley.net , his Q&A blog and updates at Twitter . Jim's streak of consecutive cycling days has reached 6,422.
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7. NO PROBLEM!
Hydration in Hot Weather
This summer has been brutally hot across much of the U.S. I don’t need a thermometer to tell me when it’s hot in western Colorado -- the icy drinks in my bottles turn tepid in 30 minutes. Partially filling the bottles with ice cubes postpones the onset of hot drinks only about 15 minutes. Even freezing their contents buys me no more than an hour of cool liquid. I bet it gets hot where you live, too -- cyclists and other outdoor athletes are the first to notice global warming. And the hotter it is, the faster you lose fluids during a ride.
Fluids are crucial to your performance and sense of well-being. We’re really just big bags of fluid -- our blood contains about 5% water. Because water helps keep us cool, a loss of only 2% of our bodyweight as sweat means a significant loss of speed and endurance.
Following a few basic tips can help you beat the heat and stay hydrated.
Here’s Help
Ride early or late. You’ll need to replace less fluid if you ride when it’s cooler. To handle summer heat and humidity you might try commuting so you can ride early in the morning and in the evening when temperatures are more moderate. Ralph Phillips, owner of Fairwheel Bikes in Tucson, Arizona, beats summer temperatures over 100 degrees with dawn rides. He came to Colorado’s week-long Ride the Rockies in midsummer and, ironically for someone from the desert, he got sunburned -- in part because he was pale from eluding the sun.
Practice drinking on the bike. Some riders aren’t comfortable taking one hand off the bar, slipping the bottle from the cage, drinking and then replacing it -- all the while keeping their eyes ahead and riding a straight line. So they don't do it nearly often enough and they become dehydrated. The solution is simple: practice. Develop your technique in an empty parking lot or on a lightly traveled road with a wide shoulder. Next, practice when riding with a friend and, finally, in a small group. When in a paceline, remember that it’s safer to drink when you’re last in line. Swerving or letting a gap open won't impact the other riders.
Wear a back-mounted hydration system. You won’t need to reach for bottles when you use a CamelBak or similar system. Other advantages include a much greater capacity (up to 100 ounces) and insulation that's capable, when used with ice cubes, of keeping fluid cold for 2-3 hours on hot days.
Pre-hydrate. Make sure you’re well-hydrated before the ride. Many people are chronically dehydrated because they don’t drink enough fluid during their normal day. Keep a bottle on your desk at work and sip frequently. Avoid caffeinated drinks like coffee that act as a diuretic, although recent studies have shown that they don't stimulate as much urine as was once thought. Still, if you like your java, drink an equal amount of water to replace what you urinate away. About an hour before each ride, drink 8-16 ounces of a sports drink to get some calories while topping off your fluid level. Hit the rest room just before the ride to avoid unwanted pit stops.
Drink regularly during the ride. While the latest research says to drink when you feel thirsty and to satisfy your thirst, on hot days make it a habit to reach for your bottle every 15 minutes or so. If you tend to forget, set the countdown timer on your watch to sound every 15 minutes as a reminder. The rule of thumb says to drink one big bottle (24 ounces) per hour, but it’s highly variable depending on temperature, humidity, intensity of the ride and other factors like body size. Experience will teach you your fluid needs. Even better, you can measure your sweat rate to determine how much fluid you need to replace under certain conditions. (Coach John Hughes’ RBR eArticles Nutrition for 100K and Beyond, and Eating & Drinking Like the Pros are excellent hydration and nutrition resources.)
Hydrate after the ride. No matter how much fluid you ingest while riding, in hot weather you’ll finish the ride with a deficit. Your stomach doesn’t empty fast enough to keep up with the demand. Weigh yourself naked before and after the ride and compare the figures. If you’ve lost weight, drink 20 ounces of fluid for each pound. Keep drinking until your weight has returned to normal and your urine is plentiful and pale yellow in color.
Restore mineral levels. The sodium and other minerals you’ve sweat out on a ride need to be replaced. Low sodium levels are associated with increased incidence of cramps. Heavy sodium losses can lead to hyponatremia, a potentially life-threatening condition. Your sports drink should contain at least 100 mg of sodium per 8 ounces (check the label). You may need to add an extra pinch and salt your food liberally when you’re riding in hot weather. Making your own sports drink, tailored to you own taste and needs, is another option. Recipes are included in Eating & Drinking Like the Pros.
Comment
Adapted from Coach Fred's Solutions to 150 Road Cycling Challenges , a helpful eBook especially for cycling newcomers.
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8. SCOTT'S SPIN
Crazy Race
Dr. Froid: Come in. Have a seat. So, what made you decide to seek counseling?
Me: I feel like things are spiraling out of control . . . . Say, I thought you guys all had couches. I just finished a hard ride and wouldn’t mind putting my feet up.
Dr. F: That’s only in New Yorker cartoons. Please continue.
Me: I’m depressed. No energy. Life seems hopeless, empty. I’m easily distracted. Sometimes I get really angry. And I feel isolated. I have nothing to say even to family and close friends.
Dr. F: How long have you been feeling this way?
Me: Ten days.
Dr. F: Did something happen ten days ago?
Me: Duh. The Tour de France ended.
Dr. F: The Tour de France?
Me: It’s the biggest bike race in the world with nonstop TV and online coverage and this year’s race was fantastic with Cadel and Andy battling it out and that final time trial was unbelievable, not to mention the crashes and the Alps and Cav winning the green jersey plus Thor putting the hammer down while . . .
Dr. F: So now the Tour is over, you’re saying . . .
Me: I’m suffering from Tour withdrawal. You gotta help me, doc.
Dr. F: It’s perfectly natural to experience a letdown after watching an exciting sporting event, but in time . . .
Me: You don’t understand! I can’t live without the Tour. Believe me, I’ve tried. Last week I bought three BMC bikes, just like Cadel’s. I changed my entire wardrobe to yellow. Each morning I sing the Australian national anthem: Australians all let us rejoice . . .
Dr. F: Please sit down. I’m going to prescribe you an anti-depressant called Perkinup.
Me: Bless you. Wait -- what if I get drug-tested after tomorrow’s ride?
Comment
If you enjoy reading Scott Martin, the eBook Spin Again contains 181 of his witty, sometimes wacky, and occasionally heart-felt observations on road cycling.
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9. CADENCE
Women on Wheels: More Power with Protein
It used to be that carbohydrates were considered the powerhouse in an athlete’s nutritional arsenal. Not anymore. Now it’s protein that’s the rising new star.
“Physical activity like cycling breaks down muscle,” says Christine Gerbstadt, a sports dietitian and spokesperson for the American Dietetic Association. “And studies show that in the immediate post-exercise period (within 15 minutes is ideal), eating protein helps speed repair and recovery of muscle tissue.”
What does protein do?
Unlike carbohydrates, which deliver a quick energy boost to the muscles, protein is digested more slowly, lowering the total glycemic index of a meal. Glycemic index, or GI, is a scale that measures a food’s effect on your blood sugar. For optimum health, you need to eat foods that cause only slight variations in your blood sugar and insulin levels. Eating protein with meals helps keep those levels balanced. That steady-release energy is especially important if you spend long hours in the saddle.
But protein does more than that. It helps speed up the recovery of muscle tissue that’s broken down through exercise. That protects your lean muscle mass, and ensures that your batteries are topped up for the next ride.
How much protein does a female cyclist need?
Women are generally good about eating their vegetables and greens because they believe veggies help keep them slim, but getting enough protein can be more challenging. “For an active female cyclist, protein intake should range from 1.2 g to 1.7 g per kg of weight (.55 to .75 g per pound),” says Gerbstadt. For example, a 5’ 5’’ (1.65 m) woman weighing 117 pounds (53 kg) requires:
Minimum of 1.2 grams (53 kg) = 63 grams protein/day
Maximum of 1.7 grams (53 kg) = 90 grams protein/day
Not all proteins are created equal
Many foods contain protein, but high-quality proteins contain more power-boosting amino acids. “Lean proteins such as chicken or turkey without skin, lean cuts of red meat, fish, low-fat dairy, eggs, beans, tofu, edamame, and whey or soy protein powder are the best sources of protein,” says Gerbstadt.
To get enough protein at each meal, mix it up. For example, whole grains are not a complete protein source, but when mixed with beans, vegetables and a little chicken, you’ve got a protein-packed meal. Look at the chart below for protein amounts in different foods.
Food Quantity Protein in Grams
Beans 1 cup 15
Bread 1 slice 2-3
Cheese, firm 1 ounce 6-10
Cheese, soft 1 ounce 2-4
Corn 1 cup 4
Cottage cheese 1 cup 30
Eggs 1 6
Fruits 1 (apple, banana, orange) 1
Meats, poultry, fish 3- 3 1/2 ounces* 17-27
Milk 1 cup 8-10
Nuts 1/4 cup 2-7
Oatmeal, cooked 1 cup 6
Rice, cooked 1 cup 6
Seeds 1 ounce 6
Yogurt 1 cup 8-10
* (not including fat, skin or bones); approximately the size of the palm of your hand
Putting it all together
Before heading out for a muscle-busting ride, eat a well-balanced meal of protein, carbohydrate and fats. “The range depends on the individual,” says Christine Gerbstadt. “But think of 20-30% protein, 30-35% fat, and 45-55% carbohydrates. Equally important is to eat breakfast, a small pre-workout and post-workout meal, regular meals during the day and mostly vegetables, fruits, whole grain, lean protein and skim dairy or alternate.”
After a grueling ride, jump-start your recovery and muscle-building with 20-30 grams of protein. Whey powder smoothies, hard-cooked eggs, peanut butter on whole grain bread, yogurt with nuts, or a chicken breast are good choices.
Comment
Laurel-Lea Shannonis publisher of www.WomensCycling.ca, an ezine that promotes recreational cycling and encourages women of all ages to get outside and ride. RBR has partnered with Women’s Cycling.ca to take the female focus on cycling issues in Women on Wheels. The column will run each month in RBR Newsletter.
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10. RBR eBOOKSTORE
New eArticle: Dynamic Flexibility Training
Quick Links to View
All eArticles: http://www.roadbikerider.com/earticles
All eBooks: http://www.roadbikerider.com/ebooks
New eArticle on Sale
Dynamic Flexibility Training for Cyclists (eArticle), by Coach Dan Kehlenbach, MS, CSCS, and a USA Cycling Level 2 Coach. We’ve all been told that we should include a stretching regimen in our cycling training programs. Coach Kehlenbach explains that a dynamic flexibility program will help maintain muscle tissue quality and help you gain mastery of movement patterns that can help your performance not only on the bike but in everyday life as well. Flexibility work helps you warm up before a ride and ease into the strenuous physical activity of a ride. It also promotes the recovery process your body goes through after a ride. This eArticle provides 3 full sample workout programs, illustrated with 31 photos to walk you through each movement. In short, says Coach Kehlenbach, dynamic flexibility training should be a part of every rider’s overall training program. It’s not terribly time-consuming, and it can help both your riding and recovery.
Great for Summer
Eating & Drinking Like the Pros (eArticle), by Coach John Hughes. Coach Hughes researched what Team Sky, Garmin-Cervélo and RadioShack riders consume before, during and after a stage and discussed the results with cycling nutrition experts. The answers may surprise you in terms of the variety and seemingly unusual nature of some of the food and drink. But the findings hold lessons and benefits for cyclists at all levels. We all require energy and replenishment of lost minerals and nutrients when we ride. Eating and drinking like the pros offers us the same nutritional benefits, which we can customize to our own needs – typically at a fraction of the cost of commercial sports food and drink, if we choose to make our own. Coach Hughes also worked with a professor of nutrition and an expert on hydration and electrolytes (both experts are cyclists) in creating recipes for both sports drinks and food.
Preventing and Treating Cramps (eArticle), by Coach John Hughes. Cramps are something nearly all of us have to deal with from time to time. And summer heat can foster some of the underlying factors that contribute to cramping. Coach Hughes provides a detailed look into the causes of cramps, helping us understand and implement prevention techniques, which he covers in-depth. Finally, he provides tips (both on-bike and off-bike, including photos) for breaking and flushing cramps. The article includes helpful nutritional information regarding food sources for minerals your body needs, as well as the mineral content of sports drinks and supplements, which you can use to ensure adequate replenishment of what you lose through sweat. Following Coach Hughes’ recommendations could be the difference between a ride-ending cramp, or another great day on the bike.
2011’s Best-Seller
Cycling and Lower Back Pain (eArticle), by Alan Bragman, D.C. Dr. Bragman brings to bear the past 30 years of his experience diagnosing and treating thousands of patients with lower back pain, many of them cyclists. From his vast experience both professionally and personally as a sufferer of lower pain, he has developed a comprehensive understanding of how to diagnose, treat and prevent lower back pain in cyclists. The best way to avoid it, he says, is with prevention through core strengthening and flexibility enhancement, and through proper bicycle set up. He provides step-by-step guidance on how to achieve the most comfortable bike set-up. And he provides a series of flexibility and core strengthening exercises, illustrated with 17 color photos.
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RBR’s Premium Site members automatically receive a 15% discount on every eBook, eArticle or other product in the RBR eBookstore .
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Bonus! RBR provides 5 downloads of every eBook and eArticle (and bundle) purchased. To obtain a new copy for any reason, simply login to your RBR account and do the download.
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Another great resource for these hot summer riding months is Hot-Weather Cycling, by Dr. Alan Bragman.
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Recently Added to Our Collection
Mastering the Long Ride (eArticle), by Coach John Hughes. The final eArticle in Coach Hughes’ trilogy on distance riding, Mastering the Long Ride is a follow-on to Beyond the Century (how to train for distance events) and Nutrition for 100K and Beyond.
Equations for Cyclists: How to Calculate Intensity, Wattage and More -- Without a Power Meter (eArticle), by Coach Fred Matheny.
Swift Cycling: A 12-week program for increasing your cruising speed (eArticle), by Coach David Ertl.
