Issue No. 503: 5-Minute Warm-ups for Busy Cyclists

New eArticle on Sale Today: 5-Minute Warm-ups for Busy Cyclists (eArticle), by Coach Dan Kehlenbach. It’s one of the ironies of the busy cyclist: We spend as much time as it takes prepping our bike before a ride -- and often none preparing our body. Devoting just 5 minutes to a pre-ride warm-up can enhance your riding by activating and preparing the key muscle groups you use in cycling. Full details below.

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The Need for Speed

“I feel the need . . . the need for speed!” -- Tom Cruise as “Maverick,” from the movie Top Gun

On a group ride with some of my regular riding buddies a couple weeks ago, we were joined by one of their friends. A regular rider himself -- let’s call him “Iceman” -- he had, I was told, been logging lots of miles recently.

Yet, I lost count of the number of times that day that Iceman dropped off the back. Anytime the group’s effort ticked up even just a little bit -- to power over a short roller, cruise in a paceline on a long, flat section, sustain the tempo on the longer hills -- he just couldn’t hold on.

Like most riding groups, our “neighborhood club,” The Domestiques, has a good mix of roadies, some stronger riders than others. But when we ride together, we’re always able to keep up with each other, in part because of the way we ride -- as a group and individually.

In short, we understand the need for speed.

Iceman, unfortunately, does not.

I’m not talking about the “kick the tires and light the fires” ego-fueled fighter pilot desire to go fast for the sake of going fast.

Understanding the “need for speed” means understanding the need for intensity in our workouts.  Whether we’re on solo or group rides, my mates and I always make sure to add some thrust to the effort now and again.

I learned after our ride that, yes, Iceman has been piling on the miles of late -- but he rides at the same, steady-as-she-goes pace on every ride, never extending himself, and seldom slowing from that pace. He’s a cycling monotone. He’s locked in when he’s on the bike, and his body is locked into a very small range of capability because of this.

No matter how much he rides, Iceman simply lacks the power to push beyond his limited range when needed. He’s got no “afterburner” like Maverick and any roadie who trains his or her body so that they can tap into a little something more when the course, or the circumstances, warrant.

It works like this: If you pound out the miles at one pace, ride after ride, you’re teaching your body that that’s all you require of it, and that’s all your body has to offer in return. You may be able to ride as far as the day is long -- and that’s fine if that’s your one and only goal.

But even then, adding intensity to your riding with intervals, fast climbing and similar training, is the best way to build fitness, and to stave off the decline across a number of performance factors as we age.

It means mixing in a smart amount of interval training even on long, slower rides. Hammer a short hill, sprint for that county line sign, get out of the saddle and power up and over the last third of a longer hill, reel in your buddy who took a flyer or that unknown cyclist in the distance.

It’s also important to include intensity in both your in-season and off-season training. Coach Fred Matheny’s new eArticle, WinterPower, a Cardio-Resistance Workout Regimen, is the epitome of intensity in off-season workouts. And Coach John Hughes’ eArticle Intensity is all about finding the right amount of intensity in your workouts throughout the year for improvements in speed, power, strength and even endurance.

There are any number of ways to add intensity to your rides. Whether you prefer to simply include a few impromptu intervals on your regular ride, or you like the structure of a formal interval training program, just make sure you understand the need for speed -- and hit the afterburner once in a while.

Enjoy your ride!

John Marsh

Editor & Publisher

Comment

Two weeks ago, in our Health Matters column, Beta-Blockers and Target Heart Rates, Dr. Richard Ellin addressed a specific question about the benefits and safety of certain heart rates.

Several reader comments afterward pointed out, rightly, that formulas similar to the one Dr. Ellin cited in his answer aren’t the best or most effective way to determine max heart rate and establish heart rate training zones.

However, to be fair, that really wasn’t what the question was asking, nor was it the intent of Dr. Ellin’s answer to the question. We asked Dr. Ellin to clarify his response and talk a little bit more about formulas, heart rate monitors, etc. Here’s his follow-up:

Dr. Richard Ellin Responds:  I greatly appreciate the comments and feedback from many readers regarding my column on maximal heart rate and beta blockers. I'd like to take the opportunity to clarify a few points.

I realize that the advice I gave was geared specifically to David of Little Rock and, in general, more to the casual athlete, which is more representative of my clinical practice and the general public. The typical casual cyclist likely would not see a material difference in a 5- or even 10-beat difference in calculated maximal heart rate. To most of my patients, and to most casual cyclists, whether they were told their maximal heart rate should be 160 or 165 would be immaterial. It’s apparent, though, that many RBR readers are more serious cyclists who look for more specific and accurate information about training optimally.

The response I gave was intended to let David know how to calculate a safe maximal heart rate, not to instruct anyone as to how to calculate their maximal training heart rate. Indeed, the best way to do that would be to wear a heart rate monitor and do some experimentation with different levels of effort and duration to discover one’s individual lactate threshold (LT).

The formula that I put forth for calculating a safe maximal heart rate is but one of many such formulas that are used. Its beauty and general popularity lie in its simplicity; the average cyclist, athlete and non-athlete all can remember it easily. It is true that some of the other formulas, particularly the one proposed by Tanaka, Monaghan and Seals in 2001, are probably more applicable for the serious athlete.

However, the differences among these formulas are small. For example, using all 4 formulas, for a 35-year-old one calculates maximal heart rates of 185 (my formula), 182 (Inbar), 183 (Tanaka, Monaghan, and Seals), and 183 (Gellish). I suspect for most readers, these differences are too trivial to matter much.

All such formulas are, because of the variability from person to person, not the optimal way to determine a person’s specific maximal training heart rate and training zones. Using a heart rate monitor and finding their own lactate threshold is the better option.

Lastly, those who are more scientifically inclined will realize that the rise in heart rate is linear, versus maximum oxygen uptake (VO2 max), which is really what most world-class athletes will be interested in. We use maximum heart rate as a proxy, of sorts, for VO2 max because it's easy and inexpensive to measure heart rate, but it requires more advanced equipment to measure VO2 max.

Maximal heart rate is also directly related to lean body mass. Thus, a cyclist who is not optimally nourished may have a reduced heart rate at peak exercise, compared to the cyclist who is optimally nourished. In addition, as many cyclists already know, training results in a lower heart rate at rest, and at any given VO2, but does not affect maximal heart rate. A more detailed discussion is beyond the scope of this forum, but is available from multiple sources.

Again, I appreciate the chance to clarify my earlier points and am glad to see that so many RBR readers are attentive and knowledgeable about important issues such as heart rate training.

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Registration for next year’s National Bike Summit, March 20-22 in Washington, D.C., is underway. The theme, Save Cycling, seems more appropriate than ever.

Senator Rand Paulwas leading the charge in a likely Senate vote nearing our deadline on eliminating the enhancements program -- which would effectively cut funding for much-needed cycling programs.

The League of American Bicyclists sent out a member alert recently: “Senator Paul is proposing legislation that would take away the small amount of money that goes to bicycling programs and redirect it to bridge maintenance. We agree on the need to keep our bridges safe, but the lives of pedestrians and cyclists are important too. Thirteen people died when the Minneapolis bridge collapsed in 2007: since then, close to 20,000 pedestrians and 2,800 cyclists have died on our nation’s highways, largely as a result of poor highway design and a lack of safe non-motorized infrastructure – exactly what the enhancement program was created to fix. . . . We need biking AND bridges, not one or the other.”

Ongoing political maneuvering like this is among the reasons why the Bike League’s annual Bike Summit is held. As Bike League President Andy Clarke puts it in the promotional material for the Summit:

“…The Summit is scheduled just 8 days before our current Federal transportation funding program expires and has to either be extended [for the umpteenth time] or re-written. We're going to need as big of a crowd as we can muster to go up Capitol Hill en masse and make the case for continued dedicated funding for bike programs.”

2012 National Bike Summit registration information is at www.bikeleague.org/summit12

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The UCI and Britain’s anti-doping agency have agreed to share “biological passport” records leading up to next year’s London Olympics.

The UCI and UK Anti-Doping announced Monday an agreement that will allow both groups to “better target suspicious athletes,” according to an Associated Press report. The biological passport program involves monitoring an athlete’s blood work over time for evidence of doping.

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Coach John Hughes, an RBR Newsletter contributor and author of several RBR eArticles and eBooks, is back from his speaking engagement in China and promises a report, most likely in next week’s issue.

Coach Hughes was there to speak at the International Symposium on Cycling and Health, part of the 2011 Shanghai International Sports Festival.

Stay tuned for what promises to be an interesting look at cycling in the world’s most populous country.

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Overheard:

--- “[The agreement] marks another important advancement for the fight against doping.”

-- UCI President Pat McQuaid, on Monday’s announcement of an agreement between the UCI and UK Anti-Doping to share cyclists’ biological passport information leading up to the 2012 London Olympics.

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--- “I strongly believe in supporting the next generation of cyclists. Without the help of development programs and folks like Jim Ochowicz guiding me as a new pro, I never could have gotten where I am today.”

-- George Hincapie, announcing on Tuesday that BMC, Hincapie Sportswear and Holowesko Partners will create a professional under-23 development team for the 2012 season. The BMC-Hincapie Sportswear Team will be registered in the United States as a UCI Continental-level professional team. The squad will function as a feeder team for the ProTour BMC Racing Team.

Jim Ochowicz was the founder of the iconic 7-Eleven and Motorola Cycling Teams and gave Hincapie his first professional ride in 1994. Ochowicz now is president and general manager of BMC and reportedly a driving force behind the new BMC-Hincapie Sportswear U23 team.

Comment

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:  Do you ever have negative thoughts while riding?

-- 51% said “Sometimes. It is hard not to have negative thoughts once in a while.”

-- 20% said “No. My mind stays pretty clear on the bike. It is a major benefit.”

-- 15% said “Yes. Not often, but especially on hills and in the mountains.”

Comment

Question:  I notice that lots of riders have their handlebar height much lower than their saddle height. What's the right way to determine this relationship? -- Dwayne C.

Coach Fred Matheny Replies:  There isn't a single best handlebar/saddle-height differential that works for all riders. The correct relationship depends on a number of factors, including the length of the rider's arms and upper body, flexibility, riding style and the use for which the bike is ridden.

Many pro riders have their bars very low for better aerodynamics. Pros are young, flexible and talented, so this position works for them. But when recreational riders imitate their bike setup, too often the result is back and/or neck discomfort. (See today’s No Problem for tips on how stretching and flexibility training can also help increase comfort on the bike.)

In general, most recreational riders will do well when the handlebar on their road bike is slightly (1-2 inches or 2.5-5 cm) below the top of their saddle. Remember, your hands will probably be resting on the brake-lever hoods during most riding, and the hoods are a bit lower than the top of the bar.

Assuming the saddle is level, you can judge the differential by laying something long and straight, such as a yardstick or broomstick, on the center line of the saddle so it extends over the handlebar.

The best way to arrive at an ideal saddle/bar relationship is to have a professional bike fit by a cycling coach or shop technician. For do-it-yourselfers, two RBR eBooks provide expert illustrated advice: Bike Fit by Dr. Arnie Baker and Andy Pruitt'sMedical Guide for Cyclists (which also includes injury diagnosis and prevention). Both men use fit principles derived from working with hundreds of roadies.

You’re excited about your sleek new bike and the more aerodynamic position it promises due to a lower handlebar. But on your first ride, you discover that you simply aren’t flexible enough to maintain that low position. Your back hurts and your hamstrings feel crampy.

So, in addition to getting your bike fit dialed in (see today’s Ask Coach Fred for tips on the correct saddle/handlebar relationship), you embark on a stretching program including some yoga poses. After 2 months of dedicated work you feel much better on the bike but notice your new-found limberness doesn’t seem to last. After an hour you’re tight and uncomfortable again.

Your position on the bike is governed to a large extent by how flexible you are in the lower back and hamstrings. Fit expert Andy Pruitt, author of the RBR eBook Andy Pruitt's Medical Guide for Cyclists, argues that if you can’t touch your toes without bending your knees, you won’t be able to get into a low, relaxed position.

However, flexibility is specific just like the rest of training. Just as endurance gained by running doesn’t transfer directly to cycling, the ability to put your palms flat on the floor without bending your knees doesn’t necessarily mean that you can sustain a low position on the bike. When you do some types of flexibility exercises, you might hold each stretch for 10-15 seconds. But when you pedal, your lower back and hamstrings stretch and shorten rhythmically 90 or so times a minute. It’s not the same thing.

Consider the following cycling-specific stretching hints.

Be patient.  Flexibility isn’t built in a day. It took your whole life to get as tight as you are now. It’s going to take months to get loose. Don’t rush it. Look on a stretching routine as a lifetime commitment.

Concentrate on the hamstrings and lower back.  These are the areas most impacted by the cycling position. Sure, it’s important to be flexible all over, but cyclists should spend most of their stretching time where it will do the most good.

Think ahead.  Establish your riding position based on your flexibility after 2 hours on the bike, not on how you feel when you first climb on. Feeling comfortable at the beginning of a ride is no guarantee that such a blessed state will continue. Position your handlebar high enough to ensure comfort at the end of a long ride.

Ride relaxed.  If you’re a stiff rider who grips the bar tight and holds significant tension in your jaw and neck, you’ll be unlikely to sustain an aero position. Sure, a low posture is based on hamstring and lower back flexibility, but tension anywhere in your body will infect the rest of it, especially parts that are under stress from the cycling position. Always strive for relaxed muscles as you ride.

Consider two great RBR eArticles to help you implement a well-rounded stretching program: Stretching for Cyclists, by Dr. Alan Bragman, and Dynamic Flexibility Training for Cyclists, by Coach Dan Kehlenbach.

Comment

I dread this time of year. Not because of the prospect of Thanksgiving dinner with the relatives (complete with turnips, candied yams and the lamest vegetable of all, Uncle Myron).

No, I fear November because it’s in the most grueling part of the training year: the rest period.

Just about every cycling regimen worth its salt tablets heartily recommends taking a break about now. Recharge your batteries. Catch up on household projects. Spend more time with the family.

Sorry, but I don’t need anybody clamping jumper cables to my body, er, battery. And one of the reasons I ride is so I never have to plant those hydrangeas, stain the cabinets or plug that gas leak.

Spend more time with the family? See: Dinner, Thanksgiving.

Actually, I tried to rest one November a few years ago as part of a training program I read about. As prescribed, I did nothing for 7 whole days. Felt pretty good, and only gained 20 pounds.

Then I spent 3 months riding conservatively, never letting my heart rate rise above watching-the-Weather-Channel level. I zigzagged up speed bumps. The Senior Center Walkathon passed me. Spiders spun webs in my big chainring.

But, boy, when those 3 months were up, I was . . . well, I was really good at going slow. Took me till October before I could inflict pain on my riding buddies. Which is the whole point of training, right?

Look, taking a break is fine if you’re a pro and cycling’s your job. For me, riding is my vacation. I don’t need a break from my bike. I need a break from life, and riding is it.

Besides, if I can’t ride on Thanksgiving, Uncle Myron’s going to be wearing those candied yams.

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.

Osteoporosis will affect one in three women during their lifetime. We're facing "an osteoporosis epidemic," says Dr. Jean-Philippe Bonjour of the International Osteoporosis Foundation (IOF). What's responsible? Mainly, changes in diet and a sedentary lifestyle.

In osteoporosis, bone tissue deteriorates, causing low bone density. As the bones become increasingly porous and fragile, they break more easily. Difficult to detect, osteoporosis can sneak up on you. Often, there are no symptoms until the first fracture.

If you're a keen cyclist you may think you're protected from this debilitating, and sometimes fatal, disease. But when it comes to bone health, not all exercise is equally beneficial. The IOF has a list of weight-bearing activities that promote bone health. Unfortunately, cycling isn't on it.

Research shows that recreational cyclists who don't cross-train could be placing themselves at risk for this bone-thinning disease. Cycling is a great aerobic workout but it's not weight-bearing exercise. Unlike hiking, cross-country skiing or running, you don't have to support your own weight to ride a bike. Add to this to the minerals you lose through sweating while you cycle, and you could be heading for osteoporosis and the possibility of bone fractures from low-speed falls.

After women reach the age of 30, bone density declines, but if you're active and healthy, the calcium you need to rebuild bone density is replaced regularly. As you approach menopause your body replaces less and less calcium. But you can slow bone loss by eating a healthy diet that includes dairy, fish, fresh fruits and vegetables; and by participating in activities that include impact, gravity forces and vibration -- like hiking, running, dancing, and skipping rope.

The good news about cycling is it keeps your cardiovascular system humming, builds leg and arm muscles, helps you maintain a healthy weight, and it's easy on the joints. Here are some preventive measures to help women take care of their bones:

Throw in some cross-training: Walking, hiking, dancing, gardening, tai chi, skipping rope and running are good weight-bearing activities. Add them to your exercise routine a couple of times a week.

Do yoga: Poses like the cobra promote a flexible and healthy spine. RBR's Yoga: A Quick and Effective Program for Cyclists is a great resource.

Do weight training: This is also good for bone health. Make sure you include routines to build both lower and upper body strength.

Get the daily recommended amounts of calcium and vitamin D: They provide added protection. The National Osteoporosis Foundation recommends 1,000-1,200 milligrams of calcium a day. A blood test will determine if you’re low on Vitamin D and require supplements.

Don't smoke: Smokers lose bone density twice as fast as non-smokers.

Can the soft drinks: Carbonated drinks are high in phosphorous, which blocks calcium absorption.

Eat a healthy diet: Eat a natural, balanced diet that includes several servings of vegetables and fresh fruit a day. Vegetables like broccoli and spinach are good sources of calcium. Fish that contains bones, like canned salmon and sardines, is another good source.

Drink in moderation:  Alcohol reduces calcium absorption. If you drink, don't have more than one a day.

Comment

Laurel-Lea Shannon is 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.