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2/15/08 - The Climb 05/14/07 - Caffeinate Your Pain 02/08/07 - Target Heart Rate Zones 03/14/05 - How to smash into rocks 11/08/04 - The latest in MTB Fashion 03/03/04 - Bike fitting 02/25/04 - Fashion Tips 02/24/04 - Clear passages 02/12/04 - Winter hydration tips 01/07/04 - Hip Flexors 06/17/03 - Descending on solid rocks 06/11/03 - Going through sand 06/02/03 - Nutrition information 05/21/03 - Whole Foods Best for Workouts 04/16/03 - Shin Splints 10/07/03 - Nutritional article 09/09/02 - Camelback hygiene 09/09/02 - Water - It's a Miracle 02/12/02 - Core Body Strength A good riding style makes long climbs to the summit easier. A poor riding style, however, requires more effort, and will soon have you walking your bike. When climbing, it is important to remember that most of the traction comes from the rear wheel. A new type of riding balance, forward and back, comes into play: the symmetry of keeping one's body weight over the rear tire, while leaning forward to keep the front end on the ground. Choose a low gear ratio, and keep the effort steady and even. To climb in a slightly higher gear, it is possible to stand on the pedals and sway the bike from side to side. This is sometimes called "Climbing out of the Saddle." The motion is very much like climbing stairs and puts the complete body weight on each pedal. This works well--but only if the traction is good. In a University
of Georgia study, nine women, (not me) who did not
consume caffeine regularly, underwent
two
sessions of electrically stimulated quadriceps exercises,
one under "normal" circumstances and one an
hour after ingesting either caffeine or a placebo. For
the second session, those who consumed caffeine reported
pain scores 48 percent lower than the placebo group,
and measured force increased. Bottom Line: If you're
not already addicted to coffee or energy drinks, a jolt
before a ride could boost power while reducing pain. The saying “work smarter, not harder” holds true in exercise, specifically when you’re talking about your heart rate and Target Heart Rate. The benefit of working in your Target Heart Rate (THR) is that you can exercise more efficiently and be more goal oriented. In addition, the intensity of training necessary to improve or maintain cardiorespiratory fitness is in the range of 50 to 85 percent of maximal aerobic capacity, or VO2 max. This corresponds to a range of 65% to 90% of your maximal heart rate (MHR). Your MHR is the highest heart rate you achieve in an all-out push effort to the point of exhaustion. For many individuals, pushing to this level may not be desirable or safe. A simple way to calculate your MHR is 220 minus your age. Now that you have your MHR, your particular health goals will determine at which percentage of this number you should be exercising. Here is a breakdown of 5 Heart Rate Training Zones that have been set for particular goals. Zones Moderate Activity – 50%-60% of MHR Goal – Great for beginners, those in extremely poor condition and those primarily interested in exercising for weight loss because the body burns a higher blend of fat calories than carbohydrate calories for its fuel. Weight Management – 60%-70% of MHR Goal –Weight management & strengthening your heart, giving it the opportunity to work at its optimum level. Also known as the “aerobic fitness threshold” because from this point forward, your body begins to reap the positive effects of aerobic exercise. Aerobic – 70%-80% of MHR Goal – Benefits not only your heart but also your respitory system. Increases your endurance and enhances your aerobic power, which is the ability to transport oxygen to, and carbon dioxide away from the sport-specific muscles. Increases your MET (Metabolic Equivalent) output. Anaerobic Threshold – 80%-90% of MHR Goal – High performance training benefits. Increase your body’s ability to metabolize lactic acid, allowing you to train harder before crossing over into the pain of lactate accumulation and oxygen debt. Red-Line – 90%-100% of MHR Goal – Only extremely fit athletes work in this zone on a limited frequency and duration. Operating in oxygen debt to train metabolic pathways of fast twitch muscle fibers, not endurance pathways or enzymes. So, for a 44 year old that wants to increase his MET output for his yearly treadmill stress test, he would calculate his MHR at 176 beats per minute (220 – 44). Then take 70% - 80% of 176 to derive at 123 – 140 beats per minute. Remember, this is referred to as a “zone” so anywhere within these perimeters will be optimal and beneficial for this person’s particular goals. Sources: Sally Edwards, The Heart Rate Monitor Book, (Fleet Press, 1994), pp. 56-64 Edmund R. Burke, PhD, Precision Heart Rate Training, (Human Kinetics Publishers, Inc. 1998), p. 33. |
If you want to smash into a rock do this: Zip along a trail. See a rock. Stare at the rock. As you get closer, slow down and lower your head to keep the rock locked in your gaze. Since your bike points at the rock, chances are you'll smash into it. When you stare at a rock, you tell your brain, "Rock, Rock. Rock!" Your brain does the only thing it can with that information: It gives you a rock. Get the picture? See as fast as you ride. You can only ride as fast as you can scan the trail. When your eyes slow down and look closer to your front wheel, you have to slow down. when your eyes speed up and scan farther ahead, you can speed up. Keep scanning ahead; never lock your eyes on anything. Specialized came out with a new mountain bike shoe for those "fashion conscious" women mountain bikers. When I saw them I knew they would be the perfect new shoes for Deanna and "Uptown" Susie Brown! Not only will they be crankin' on the trail, but they'll be makin' a fashion statement, too! (Like my motto says, "It's not how good you ride, but how good you look.") Yee-Ha!
I went to see Eileen Olson again to get my bikes all dialed in to my stature to become more "one with my bike". Eileen is an International Cycling Coach that has worked with a huge range of athlete styles. I highly recommend her expertise if you have been cycling for a while or plan on making this your sport of choice. Is your knee or hip bothering you? It could be a small seat height adjustment. Feel like you are not getting enough power out your pedal stroke? It could be your foot is not properly aligned with your pedal. The list goes on and on... Erowheels
Pro Cycling *Be patient if you can't get a reply back from her, she is a busy lady. Keep trying, it will be worth your while. Your MTB Friend, Jacke Fashion Tips Ladies... Before hitting the trails, be sure to follow the below essential fashion/beauty guidelines... as you know, like Jacke says... It's best to Be Prepared, Not Scared!!! 1. NEVER forget to wear your most favorite hot pink thong undies under your bike shorts (or pink camo thong if your Jacke... c'mon, I know you have some!). 2. ALWAYS wear your push-up padded sports bra, for that alluring "Minnie-D" affect!!! 3. NEVER hit the trail without putting your "Face" on in the morning, there will most always be a photo op!" I'm ready for my close up!" 4. ALWAYS pack some freshly scented wipes to maintain that fresh and clean overall glow, and to aid in the clean up of any flying debris while riding behind" certain" members of the group! 5. NEVER forget to wear your best long lasting lip color, so that in the event of some unforeseen "Post Nasal Drip" you can "BLOW" to your hearts desire, or until necessary... and still maintain that overall radiant beauty that the Trail Angels are so known for!!!! After following these 5 essential fashion/beauty steps, then, and only then, should you feel free to Woo-Hoo off rock drops, Yee-Haw your way down rock-it, do the flying swan over your handlebars, jump trash cans, rail bridges, and do any other really cool stunts that you can think of!!!! "GO ANGELS - IT'S YOUR BIRTHDAY...!!!" Smooches, all you silly girls, Mynett :) How to unstop your schnozz on the roll. Blowing your nose while riding is an underrated, yet essential, skill. Within 30 minutes of a good spin, almost all cyclists experience a gooey trickle because exercise increases blood flow to the nose. Nasal tissues swell and the cells lining the nose produce extra mucus (which is about 96% water with the rest made of sugars, protein and bacteria-fighting enzymes). On chilly rides, everyone drips. "It's the nose's way of protecting itself from cold, dry air," says James Geraghty, M.D., an otolaryngologist in Peoria, IL. There are four simple rules to keep you from splattering gunk all over yourself or your riding buddies. 1. Learn to stay steady. You don't want to take down the pack just because you're trying to empty your snout. If you can't ride a straight line with one hand off the bar, try this: Practice taking one hand off for three pedal strokes as you ride along the white line on the side of a road. Keep your body centered and your cadence steady. When you can go 10 strokes without grabbing the bar, you're ready to blow snot rockets. 2. Ready, aim... Take one hand off the bar and use your finger or thumb to pinch one nostril shut. Close your mouth and exhale forcefully, snapping your head slightly down and back to shoot the goo in an arc around the opposite shoulder (the one connected to the hand that's still on the bar). 3. Be polite. Before you make like Bartoli in a pack, wait until it's your turn at the back or fade to one side until no one's behind you. 4. Wipe. Use the soft terrycloth on the back of your glove to mop up residual sludge. And check your shoulder. If it's shiny and wet, wipe it clean with your glove, too, schmendrick. Ta Ta for now... Jacke Excerpt from Cold Sweat
Okay, so Jacke isn't the only one who can pass on Trail Angel Tips. I have a good one for you! My lower back has always bothered me ever since I started cycling and everyone has always told me it was because my core and abs. needed to be built up. So I work and work on strengthening my core and yet my lower back always kills me after long rides or steep climbs. Well, today I had an instructor at my gym tell me that the pain is more likely related to not stretching out my hip flexers,(which are heavily used during cycling.) WOW.... I was amazed to find out that when the hip flexers are stressed and over-worked they then defer to the muscles in the lower back. Well the minute I sat down and spent some time stretching my hip flexers, my lower back felt brand new! It hasn't bothered me all day, Yippee! So, if you are having any lower back pain, and you have a pretty well developed core, try stretching your hip flexers a little more. Hope This Helps, Deanna Deanna is 100% right about those hip flexors. Interestingly, the hip flexors are attached to lumbar vertebrae L1-L5, and when the flexors are contracted for long periods of time (bike rides, sitting at a desk all day), they shorten. So when you stand up, the pull the lumbar vertebrae forward, which puts strain on those lumbar muscles and BAM--muscle spasm and back pain. I can't tell you how many people I see in the Emergency Room with acute low back pain and they tell me, "all I did was stand up." Yes, we need to stretch those hip flexors. Nothin' funny today. Just the facts. Yee-Ha Nancy |
Descending on solid rocksPick the straightest path with the least amount of bumps and go for it. Speed and a straight front wheel are your friends. If you go too slow, either wheel can stop suddenly on the face of a rock, throwing you over the bars.
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Going through sandYour bike will have a mind of its own in the sand. It will steer wherever it feels like going. Great sand riders flow with this feeling by staying relaxed and not fighting the front tire as it hunts for the path of least resistance. control the direction of the bike by applying pressure to your saddle from your hips. Also, stay seated unless you hit the sand section at speed. If you enter at speed, stand up, don't pedal and get your weight over the back. When the bike begins to slow, center your body, gently sit and start pedaling in a light gear.
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Nutrition informationGo to www.jackmedina.com for
some wonderful information regarding nutrition and exercise! |
Whole Foods Best for WorkoutsBy Barbara Russi Sarnataro Only elite athletes need supplements and energy bars. The rest of us can fuel our workouts with regular whole foods. It's not an uncommon site. Runners at the starting line of a race guzzling down the last few drops of Ultra Fuel, unwrapping a PowerBar or carefully storing small packets of Gu energy gel in the micro pockets of their running shorts. Novice racers and runners are looking around thinking, "This is what I should be doing. This is how I will sustain my energy and run a better race." But is it? According to Lisa Cooper, registered dietitian who has worked with many athletes, food is more than something that quells hunger; it is fuel composed of nutrients essential for maintaining optimal health and top performance during an endurance event like a race. So if bars, drinks, and gels claim to give you that, should they replace whole foods when it comes to performance? " Whole foods have other substances in them that benefit the body," says Cooper, "I would choose a whole food." Industry experts tend to agree. Despite clever marketing for the myriad purported performance foods available, whole food such as an apple with peanut butter on it might be a better choice. The goal for everyone, athletes and non-athletes alike, should be to get a balanced diet, says nutritionist Philip Goglia, co-founder of Performance Fitness Concepts, a nutrition and wellness consulting company in Los Angeles. A diet rich in a healthy combination fruits, vegetables, nuts, whole grains, and fish or chicken would be enough to get someone through a race or a day at work. "Supplements are just that," says Jeff Stout, exercise physiologist and co-author of five books on sports nutrition. "I always prefer that the majority of the calories come from [whole] food," says Stout, a fellow at the American College of Sports Medicine. "The body is made that way. Supplements supplement the diet when foods don't do enough." To get energy from whole foods, it is important to be educated about what we eat and when. "Food falls into three categories," says Goglia. "Protein, fat, and carbohydrate." After you eat, nutrients are released into your bloodstream and converted to glucose, or blood sugar -- your body's energy. Energy not used right away is stored as glycogen in your liver for quick release or as fat for later use. Carbohydrates are the main source of fuel for the muscles and the brain. For the best, quickest sources of energy, Goglia tells WebMD, choose single-ingredient carbohydrates such as vegetables, fruits, or oatmeal over multi-ingredient items like breads or muffins. Simple carbohydrates, like fruit, are a quicker energy source than complex carbohydrates like a yam, but both are better choices than a blueberry muffin. Fats provide the body with a slower release of energy than carbohydrates because it has a higher caloric content. Protein mainly works to build and repair muscles and is only used as energy if inadequate carbohydrates are available. "Proteins do not give you energy," says Goglia, "proteins repair muscle tissue. Carbs move the muscles." Before a run, then, says Goglia, "have a piece of fruit and peanut butter or oatmeal. Eat whole foods and let your body digest them. That's what it wants to do. "Then, while running, if you feel as though you've depleted your carbohydrates, then use a supplement." If you're a body builder, or a training athlete, says Goglia, and you're using a supplement as an aid to your balanced diet for convenience, that's OK, he says. "But absolutely don't depend on those things within any given regular civilian day." Besides replacing depleted carbohydrates or balancing the diet with a vitamin and mineral fortified bar, a sports drink or gel might be a good choice when an athlete cannot digest whole foods, says Cooper, right before or during performance. Stout works with athletes, strategizing what they eat before and after exercise in order to maximize training. One hour before exercise, says Stout, "a bagel is just as effective as anything on the market. It's a complex carb, so it breaks down, but not as fast." Not all carbohydrates are created equal, however. Some enter the bloodstream more quickly than others and they are considered to have a high glycolic index. Baked potatoes and raisins are examples. These are best eaten right before, during or right after exercise, whereas moderate (orange juice or a sweet potato) and low (apple or pear) glycolic index carbohydrates enter the bloodstream more slowly and are best consumed in the hours before a workout. Stout advises athletes in training to start eating whole foods four hours before an event, building their carbohydrate stores for performance. He suggests building into the high glycemic index carbs with different choices of whole foods depending on how much time you have before a race. Immediately post race, he says, a sports supplement drink is a good way to replenish what was depleted because the body absorbs it quickly. For elite athletes, who depend on the timing of food intake for performance, energy bars and sports drinks are convenient. They provide a handy source of fuel for someone burning more than they can keep up with. So if you are in the market for an energy bar, how do you choose? Sports snacks and meal replacements have become a multimillion dollar industry and even the savvy consumer may have trouble distinguishing one type from another, so here are a few tips. High-carbohydrate bars, with 70% of the calories from carbs, are the best energy boosters and can be eaten before, during, and after a workout. High-protein bars and 40-30-30 bars (which tout a 40-30-30 ratio of carbohydrates, protein, and fat for weight loss and optimal athletic performance) are less desirable for use during exercise unless they're combined with other carbohydrates. That doesn't mean because you did 25 minutes on the treadmill before work, you need to replenish your body's fuel with an energy bar. Some of these convenience foods are also packed with calories. "You need to look at the calorie and the fat content," warns Cooper. "Some of these bars can have as much as a candy bar. Find one with nutritional value, low in saturated fat." Read labels, you may be better off going without. "The average exerciser doesn't need drink a Gatorade after they've worked out because that defeats the purpose of their exercise. The last thing they need is more sugar. They should drink some water." Published April 7, 2003. SOURCES: Lisa Cooper, registered dietitian. Philip Goglia, co-founder, Performance Fitness Concepts. Jeff Stout, exercise physiologist; fellow, American College of Sports Medicine © 1996-2003 WebMD Inc. All rights reserved.
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Shin Splints For
cross-trainers...here is a tip about running:
A common lower leg injury in runners is known as shin splints. It can be a persistent injury but doesn't always need to be: What is it? - Shin splints is a term given to pain in the lower leg. A common cause is periostits or inflammation of the sheath surrounding the bone. How can shin splints be avoided? Training - Over training on hard surfaces can increase the likelihood of injury, especially if your feet roll in or pronate. Correct shoes and a shock absorbing insole can help prevent sore shins. If your feet overpronate then orthotic devices can correct the motion of the foot. Stretching - Stretching the muscles of the lower leg can help avoid sore shins and prevent the injury returning by reducing the forces on the bone. Learn how to assess your own flexibility with our stretching guide. Sports Massage - Regular sports massage techniques applied to the muscles of the lower leg can help keep them in good condition and avoid compartment syndromes by stretching the muscle sheath.....sports massage guide. Heat retainer - A heat retainer can help keep muscles and tendons warm and functioning more effectively. It can be useful when recovering from sore shins but don't rely on them indefinitely.....heat retainer. Cold Therapy - Applying ice or cold therapy after training can help reduce inflammation and pain. Important during recovery as well as at the first sign of injury....cold therapy. If you are suffering any overuse injuries then allow them to heal before returning to hard training. If they persist, see a sports injury therapist or physiotherapist.
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Freeze the bladder bag for your Camelbak after rinsing it out. No science experiments will be able to grow in it while frozen!! |
Water - It's a Miracle
While it is raining, or when you just can't get out on your bicycle, gym etc. Buy yourself an exercise ball at Target or sporting good store to strengthen your core. (the ball has an instruction pamphlet inside)I have had fantastic results with this while at the gym. It is VERY important to develop and strengthen your core for better performance on your bike and a host of other activities. It was once described this way: If you were a tennis player and you broke your racket in half and tried to fix it with duct tape. How would that racket hold up after one powerful swing during your next game? These exercises are designed to strengthen the muscles that support the spine from the low back to the upper back, in front and in back. The muscles targeted include the abdominal, chest and back muscles. These exercises can be very difficult and should be learned with the help of a physical therapist or exercise instructor. They are not advised for people with certain spine conditions (see Contraindications). Always consult with a physician before attempting these or any other exercises. Front walkout—Place chest on ball and walk forward on hands as far as possible, rolling ball from chest toward feet, keeping stomach muscles tight to keep lower back flat. Start by moving ball to thighs; to increase difficulty move ball to knees then feet. Walk hands back to starting position. Repeat 3 to 5 times. Back walk-out—Sit on ball with arms to sides; walk feet forward as far as possible, rolling ball from buttocks toward neck, keeping stomach muscles tight to keep lower back flat and do not raise head. Start by moving ball to upper back; to increase difficulty move ball to neck. Walk feet back and return to sitting position. Repeat 3 to 5 times. For more difficulty, complete exercise with arms straight overhead; with ball at neck, lift and straighten one leg at a time, 5 times each leg. Reverse crunch—Place chest on ball and walk forward on hands until ball is at kneecaps, keeping stomach muscles tight to keep lower back flat. Pull ball up towards arms by bending at hips and knees, then straighten and push ball back. Repeat 5 times. Walk hands back to starting position. Reverse extension—Place chest on ball and walk forward on hands until ball is at kneecaps, keeping stomach muscles tight to keep lower back flat. Roll ball to thighs by keeping hands in place, moving arms to an overhead position, bringing head and chest down near floor; return arms to perpendicular to body with ball back at knee caps. Repeat 5 times. Walk hands back to starting position. Combination—Complete the reverse crunch and reverse extension in one continuous, controlled movement, pulling ball up to chest and extending back 5 times. Abdominal strength Half crunch—Sit on ball with arms raised across chest or on hips; lean back half way, flexing at hips without moving feet but raising up on toes; use abdominal muscles to sit up without moving feet but rocking back on heels (see Fig. 5) Rock back and forth smoothly 5 times. Increase difficulty with arms straight overhead. Obliques—Sit on ball with arms raised straight overhead; lean back half way, flexing at hips without moving feet but raising up on toes; lower one arm at a time slowly towards the opposite knee. Alternate arms 10 times each side. Full crunch—Sit on ball with arms at sides and feet flat on floor and out in front, sitting slightly forward on ball; lean back all the way, rolling ball to the low back then mid-back; keeping feet flat on the floor, use abdominal muscles to sit up. Repeat 5 times. |
