TRIA Orthopaedic Center Your Cycling Blog

by Fiona Lockhart, USA Cycling Coach
www.fionalockhart.com

Now that we have a 2011 NVGP champion, it’s time to focus on our training again as we build for our next race. Many of the blog posts leading up to the Nature Valley Gran Fondo focused on specific issues, such as nutrition, specific bike riding skills, bike fit, testing, etc.  These are all important issues as you get ready for a specific event such as the Gran Fondo.  But today, I want to talk about the bigger picture:  how do you work on improving your overall fitness month after month, year after year, while still keeping yourself motivated and excited about riding your bike?

One of the big concepts we use in exercise physiology is “periodization.”  Periodization is the idea that an individual needs to vary his or her training throughout the year in order to maximize the physiological benefits of training.  As a general rule, for cyclists that means that some time should be spent on “base” or “foundation” training (i.e. somewhat easy, steady efforts), some time should be spent on lactate threshold training (i.e. longer, medium to medium-hard intensity efforts), some time should be spent on VO2 max training (i.e. maximal efforts), and some time should be spent on specific bike skills (cadence, bike handling, etc.).  

The key with training any of the above systems is that you need to train each system enough that you give your body enough stimulus to make it adapt and get stronger, while not doing it so long that you either stagnate (both mentally and physically) or over-fatigue yourself.   There are lots of different ways to structure the timing of that training, and that is often dependent on a cyclist’s riding history, strengths and weaknesses, and goals. 

As a very general example, a cyclist who wants to get ready for some Gran Fondo-type events through the summer and starting in June could do base training in January and February, lactate threshold training in March and part of April, VO2 training in late April and May, and then have a little bit of a taper (or easing-up of riding) prior to the event in June.  But that might vary for others – some riders who can ride forever but don’t have any “punch” when they need it might need to spend some more time on their VO2 systems.  Other riders who seem to be able to go fast for a while but then fatigue early may benefit from more time in the base or lactate threshold training periods.

If you’re confused, don’t worry:  this idea of periodization can be very complex.  But if you’d like to give it a try, there are books and online programs available that lay out periodized plans for cycling (books by Chris Carmichael and Joe Friel are popular, for example).  If you’d like a more personalized approach, you could seek out a local cycling coach to help you plan out your program.  Many coaches work with all levels of riders from beginner to elite, so don’t worry about where your starting point is.  And often coaches will have plans available at different price points to fit your budget and needs, so don’t be afraid to ask. 

Another option that is becoming more popular, particularly up here in the Midwest where our outdoor riding can be limited in the winter, is indoor cycling training classes led by cycling coaches.  These are different than standard “spinning” classes in that they are usually done on your own bike on a computerized trainer, the goals of the class are specifically set to help you get stronger for outdoor riding, they are usually led by a cycling coach, and the classes are often structured with the concept of periodization in mind. 

These can be enormously helpful for a few reasons.  First of all, they usually start in the autumn or winter months, which as I noted above is the ideal time to get that base training in (and exactly when a lot of people don’t ride because of the weather).  Secondly, they give you face time with a coach so that you can get a better understanding of training concepts and how to improve your own cycling fitness and skills.  Third, they can act as a great motivator as you’re riding with others who are working on similar goals.  There are a number of these indoor training studios popping up in the Twin Cities; two that I am affiliated with are at Balance Fitness Studio (www.seek-balance.com) in Minneapolis and Now Sports (http://nowbikes-fitness.com/) in St. Paul.

Hopefully that gives you something to think about over the medium to longer term with your cycling – it really can be a lifelong sport and continuing to find ways to feel strong on the bike while enjoying the process can be tremendously rewarding.  I hope you enjoyed the Gran Fondo and continue to enjoy ll of your riding endeavours!

Gear and Training,Gran Fondo,Minnesota Bicycle Festival,cycling,road cycling   Tags: Fiona Lockhart, Gran Fondo, Nature Valley Bicycle Festival, Periodization, VO2 Max,   Comments Off  

By:  Jane Schwartz Harrison, RD, Nutritionist

MyOptumHealth.com

The bike festival is only a few weeks away. Want to feel great and have plenty of stamina on race day? Don’t wait until the last minute to start thinking about your nutrition. Cycling for 50-plus miles requires proper “food training” in the weeks (not just days and hours) leading up to the big event.

Start NOW by eating a healthy balance of foods on a daily basis. Use the following tips as a guide:

Don’t Skimp on Carbs

Carbs are your primary exercise fuel. They are the main food source that is stored in your liver and muscles (known as glycogen).   

• The more you train and the more carbs you have in your diet, the more glycogen you are able to store. Trained muscle will hold almost three times as much glycogen as untrained muscle! This means better endurance and mental focus, and will help to prevent “hitting the wall.”

• Aim to have a little more than half to two-thirds of your daily diet come from carbs, mostly in the form of brown rice, whole wheat pasta, whole wheat breads and cereals, fruits, vegetables, and beans. Some white flour products are fine, but choose whole grain more often for extra nutrients and fiber.

Get Adequate, but not Excessive, Protein

Exercise, not protein, is the foundation for building and strengthening muscles.

• Protein helps to build and repair muscle tissue. But excess protein intake will be burned for energy or stored as glycogen or fat.
• During your training period, you will need about .6 to .7 grams of protein per pound of body weight. At 150 pounds, this equals about 90 to 105 grams of protein per day, which can be easily met through diet.
• One egg, one glass of milk, one yogurt serving, and six ounces of meat, fish or chicken will meet that goal when combined with your carb-rich foods (which also contain some protein, with the exception of fruit).

Fuel Properly Right Before the Event

In the days and hours before the race:

• Cut back on exercise two days before the ride and take a rest day the day before.
• Drink extra fluids. Your urine should be almost clear in color.
• Eat carb-rich meals at breakfast, lunch and dinner. On the day of the race, eat a familiar breakfast. Have something hearty and high in carb with some protein and a little fat. Give yourself three to four hours to digest. Try to avoid sugary cereals or donuts before the bike race because they’ll give you short term energy but can set you up for an energy crash during the ride.
• Oatmeal with banana, whole grain cereal or low-sugar granola with skim milk, a bagel with a little peanut butter, pancakes with fruit, are all good choices.  If you can only tolerate liquids, drink a large smoothie made with yogurt, frozen fruit and 100 percent juice.
• Avoid foods with too much fat or fiber, which may cause GI distress.
• If you are hungry within an hour of the race, have a small smoothie, a granola bar, or piece of fruit.
• Plan to eat carb based snacks (energy bars, dried fruit, sports drinks, gels) every 60 to 90 minutes during the ride to maintain your blood sugar.

Remember, having a nutrition plan in place is just as important as your exercise training. Get started on a healthy eating plan today and your body will thank you on race day!

Sources:
Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Am Diet Assoc. 2000;100(12):1543-1556.

Nancy Clark’s Sports Nutrition Guidebook: 4^th Edition. 2008.

Minnesota Bicycle Festival,OptumHealth,road cycling   Tags: cycling, Jane Schwartz Harrison, Nutrition, OptumHealth, Training,   Comments Off  

By Chris Balser
Bicycle Fit Guru
Minnetonka Penn Cycle
Chris has been fitting people professionally for more than 20 yrs. His doctoral studies include anatomy, physiology, biomechanics and kinematics. He is a teacher and student of yoga philosophy, teacher training, and yoga therapy. His qualifications include Wobble-Naught (WN) Certification, Specialized (SBCU) BG bicycle fit with Dr. Andy Pruitt, Serotta International Cycling Institute (SICI), Fit-Kit, BIKEFIT, Bike CAD, and Body Mind Centering

Professional Bicycle Fitting Services

Bicycles are symmetrical, fixed machines that force the human body into an unnatural position and movements. Gravity, balance, and alignment are completely reorganized from standing, making comfort and efficient positioning difficult to find, subjectively. 

It is normal to think that your bike fit is “good” based on experience and what is familiar. Unfortunately, we endure sore feet, back, hands, butt, knees, neck, shoulders, etc., because these symptoms are common (not necessary) to cycling.

It is possible to go faster, longer, with less effort and more joy, by simply reducing the friction between human and machine. 

How?

Balance:

Your weight distribution is adjusted by manipulating saddle and handlebar positions relative to the bicycle bottom-bracket. In general, a lower handlebar, forward saddle equals increased hand, elbow, shoulder and back discomfort; higher handlebar, rearward saddle adjustments shift weight towards boot, low back and hamstrings.

My experience suggests that balance is entirely individual, based on size, morphology, history, limb-ratios, discipline and objectives. 

Muscle Function:

Proper balance and optimal muscle function are closely related. When a cyclist starts riding with 100% energy, the distribution of that energy will impact power and endurance. 

Optimal fucction includes, but is not limited to, the muscle recruitment patterns/sequence determined appropriate by the scientific community.

These are a function of integrating correct hip, knee, ankle, elbow, shoulder, and wrist angles with good balance.

Symmetry:

The evidence that we are not symmetrical is seen in a full-length mirror. These differences are seen in arch height, leg shape, hip position, shoulder height/angle, etc. Modifying equipment for optimal interface is what separates the men from the boys in the Fit-Community. 

Equipment:

I tend toward excessive; so let’s narrow our focus to Shoes and Saddles.

Cycling shoes should be comfortable, from the moment you try them on.  If they are not comfortable when standing in a store, you can bet they will be less fun on the road/track/trail. 

Select a shoe/pedal combination that is appropriate for your riding – Road, MTB, Tri, etc.

Check between the big- and little-toe knuckles for constriction, and ensure your heel does not pull out of the shoe when lifted. 

Tight Shoes = Numb Feet

Use Caution when offered insoles. Feet are extremely unique, most over-the-counter insoles are not, and the wrong interface can cause discomfort/injury. Podiatrists are the only people I would trust for foot modification, which is exactly what happens when an insole has arch that is too high, long, or in the wrong location.

Saddles are getting better, but what is great for me may not rock your boot.

The best way to choose a saddle is through trial and error. The butt measuring devices do not predict pubic bone pressure, pelvic angle, and/or ischial-taper for saddle selection. 

There are a number of good fitters in the Twin Cities area, though experience is a must. Your selection should tell you how long they have been fitting, have a good reference list, and provide some form of guarantee.  

Peace,
Chris

Bike Fit,Injury prevention,Minnesota Bicycle Festival,Nature Valley Grand Prix,cycling,road cycling   Tags: Chris Balser,   Comments Off  

It’s heresy to include criteriums (short circuit races) in a pro stage race. It’s just not done. Yet the Nature Valley Grand Prix has the top ranking on the USA Cycling National Racing Calendar despite using criteriums for three of the six stages.

What gives? How can a race get the top ranking when it breaks the rules?

The Nature Valley Grand Prix is the NASCAR of bicycle racing. Most pro stage races follow the European model, which emphasizes road races that start in one city, finish in another and a spectator’s race experience can last for less than a minute. Here they come and there they go.

Well, this ain’t Europe and people in the US of A want a show.

Since criteriums are held on a short course (usually less than a mile), spectators can see the start of the race, they see the pack of racers whiz by every minute or so, they can walk the course to see different aspects of the race and they can be there for the finish. And because the course is short, it can be surrounded by a party with a bike race in the middle.

Even people who aren’t into bike racing have a blast.

And our road races are nontraditional as well. They’re the long distance endurance events that road races are supposed to be, but they finish with multiple laps of a short circuit to provide the spectator experience that’s the hallmark of the Nature Valley Grand Prix. So they’re really road races that finish with a criterium. The best of both worlds.

When you rewrite the rules, the real test of success is whether the insiders buy in. The professional teams attend in force because they need the crowds and media coverage to give value to their sponsors. And USA Cycling, the sport’s governing body, must buy it because they’ve given the Nature Valley Grand Prix the top ranking and invite the promoter to their symposia every year to share our radical ideas with others.

And, most importantly, the public loves the format and vote with their feet. The crowds are huge and enthusiastic and non-fans who come to one race come back for others, except that they come back as true believers.

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Does this sound familiar?

Your group ride started out at an easy pace. Pretty soon, one of the stronger riders makes his way to the front and picks the pace up. Your little ego demon says “he’s not faster than me,” so you follow suit. So does everyone else. The dance continues until a stop sign or red light kills the momentum. Pretty soon, everyone’s heart rate is pegged out, white knuckles threatening to bend the handlebars and you’re left coughing up little bits of your lungs.

What does everyone says in the parking lot before the ride starts?

“Easy ride today?”

This group delusion was followed by “I’m toast from yesterday’s century”, “I haven’t been on by bike in a week”, “Today’s a recovery day” or “I’m tapering.” From Jump Street, the complaints are indicative of strong legs. No one ever laments about having fresh legs before a ride.

What would have happened if one person (just one) had said “Hey, dude, back ‘er down. This is an easy day” when that first knucklehead started the speed demonry? Everyone would have given a deep sigh of relief, because they needed an easy day. Rarely do groups have big enough egos to stray from impressing new riders. Asking to have an easy day is seen as a sign of weakness. The group think is usually “ride alone if you want to ride easy.” Hardly.

Easy rides are an essential part of training. You can only ride really hard on hard days if you’re rested. If you ride hard on days that are supposed to be easy, all you’ll manage on the hard days is to ride a little (but not much) harder.

If you want to be fast, keep your easy days really easy so that you can make your hard days really hard.

And what do you do if the dude that amps it up doesn’t slow down when asked? Before the ride starts, agree that anyone who amps it up will be ignored. Then, when Mr. Macho picks up the pace, tell everyone “let him go.”

The fool will ride up the road alone.

David Laporte

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Confusing wintry mix aside, it seems that it’s that time of year. We’ve acclimated to Daylight Savings Time, we’ve seen that (at least here in Minnesota) 40-degree temperatures are a reality, and there’s even a chance we’ll toss our windproof bib tights aside for good this weekend, leaving us only with leg warmers and the like. Thank goodness Punxsutawney Phil graced us with this pleasant “spring.”

Forthcoming seasons aside, we’re going to need more than proper clothing to hoist our bikes off the trainer and bring them into the wild. Sean Peotter, of On Support, has tipped us off to the true art of the pre-ride safety check. He might know a thing or two about it…he sits on the planning commission for neutral support for the Nature Valley Grand Prix. Let’s take a look at what Sean thinks we all should do to ensure smiles during the miles:

Pre-Ride Safety Check

By Sean Peotter – OnSupport Neutral Service

One of the most overlooked things that should be a part of every ride is a pre-ride safety check. This check shouldn’t take long, but it will help ensure that your ride is a safe and enjoyable one.

First things first, you should first check to see if your tires are properly inflated. All tire manufacturers will print the recommended inflation range on the sidewall any tire. If you stay within this range, your tires should be in good shape. While checking the recommended tire pressure, you should also check the condition of your tires for cracks, tears, as well as any loose glass or debris embedded anywhere. Be sure the skewer that holds the wheel to the frame is secure as well.

Another very important item to look at is the braking system. Look at the cables to make certain they are intact with no kinks or frays. Give the brake lever a good firm squeeze to verify the cable fixing bolt is tight. Next, take a look at the gap between the brake pad and rim. Not only do you want to make sure the brakes are not rubbing on the rim, but you should also check the alignment of the pad. You don’t want the pad to come in contact with the tire or the dreaded friction flat tire will appear shortly thereafter.

Washing your bike after every ride is not always possible, though you should give it a thorough wash at least once a month. Not only does this make your bike look great, it also gives you the opportunity to look more closely at the frame. Cracks in frames can be extremely hard to see, especially if your frame is a dirty one. While you clean your bike, look at all the nooks and crannies for any signs of failure. If you notice anything, take your bicycle to a local shop for further analysis.

These checks should take no longer than a few minutes but this is in no way a substitute for a tune-up. It is always recommended to have your bike tuned-up once a year by a professional mechanic that will look at your bike more closely.

Happy trails!

MBF,Minnesota,Minnesota Bike Festival,NVGP,Nature Valley Grand Prix,cycling,neutral support,on support,professional cycling,road cycling,road racing,sean peotter     Comments Off  

As cyclists, we’re ever-fearful of numerous “worst-case scenarios.” The possibilities are endless, but if we take precautionary measures in order to combat them, we are making ourselves (and the roads) that much safer. Stephen McCarthy, of Gear & Training, keyed us in to the finer points of purchasing the best investment for a cyclist: the proper helmet.

Getting a New Helmet for 2009

The purchase of a bike helmet has three main parts, each compounding on one another to make this new addition protect your noggin to the nth degree.

Consider the following:

The type of materials used to make the helmet and number of vents:

Remember, the lighter the helmet, the more expensive. A general rule of thumb is the more vents, the more air flowing through the helmet, the cooler it will be.

The manufacturer of the helmet:

While you might ask why that makes a difference, the reason is each manufacturer fits a different type of head. Some are round, some are deep, some are oval, some are for racing, mountain biking, or recreational.

Look for proper certification:

I know…we’re picking out a helmet, not a personal trainer. Still, helmets should adhere to specific certifications, so that when you really need it, it will accomplish the mission: protect your head.

Didn’t find everything you were looking for? More information can be found at the Bicycle Helmet Safety Institute.

BHSI,Gear and Training,Minnesota Bike Festival,NVGP,Nature Valley Grand Prix,Stephen McCarthy,bicycle,cycling,helmet,professional cycling,road cycling,road racing     Comments Off  

Welcome to TRIA’s Your Cycling

Thanks for stopping by our blog! Enjoy what we have here, and let us know what you think!

We’re best known for our Nature Valley Grand Prix pro stage race, which will begin June 10th in St. Paul, Minnesota. We’re also hosting the Minnesota Bicycle Festival, which is a celebration of all forms of cycling. No matter what your focus, we’ll have you covered! Cycling is one of the most popular forms of recreation in the country. With the push to be as “green” as possible looming, the cycling boom will continue to exist for years to come.

The Your Cycling blog, sponsored by the TRIA Orthopaedic Center, is being created to help you get more out of your cycling. We’ve assembled a panel of nationally known experts, some every day Cycling Freds, and even some professional cyclists competing in the Nature Valley Grand Prix in 2009, who will blog on subjects ranging from training programs to nutrition to sports psychology to cycling techniques. Whether you’re a novice rider or a seasoned domestique, you’ll learn a lot from these folks and will be a better cyclist for it.

Keep watching the blog for updates or, better yet, subscribe to our RSS feed for instant updates when we make a new post! Regardless of the weather outside, we’re always here to serve up a nice steady tempo blog, rain or shine!

Minnesota,Minnesota Bike Festival,NRC,NVGP,Nature Valley Grand Prix,TRIA,Your Cycling,Your Cycling Blog,cycling,fixed gear,professional cycling,road cycling,road racing     Comments Off