Training page is a collection of information found and written
by members from their cycling experiences as well as information
found in magazine articles.
Feed on the Move
The average person can process only about 1 gram of carbohydrate per minute, no matter how much is consumed
At a recent club meeting at the end of the year, we were talking to several riders one of whom was Dave, a 40-year-old -father of two who managed to book onto a training camp in Majorca earlier in the year. He was training for up and coming vets series with friends from his club. His training was making progress, but was frustrated with his performance during long rides--once he passed three hours, he started having stomach trouble. As he rattled off a list of what he consumed each hour on the bike--half an energy bar, one gel, a bottle of sports drink and a bottle of water--I realized he was eating and drinking too much. more
Mountain Bik ing
BikeSkills: How To Ride Switchbacks
Technique goes a long way for cornering
Video
Fats or not Fats
higher-fat diets make more sense??
Studies show
that higher-fat diets make more sense for fit people than low-fat
diets," "In one study, endurance athletes ran up to
24 percent longer before they fatigued when they ate a diet
that was above 30 percent fat compared to one that was below
20 percent," she says.
One of the surprising benefits of eating
dietary fat that researchers are just now beginning to grasp
is that it burns body fat. Recent research shows that omega-3
fatty acids, a type of polyunsaturated fat found in flaxseed
and fish oil, increase the size of your cells' fuel-burning
furnaces so your metabolic rate rises and you burn more calories
every minute of every day. Omega-3s also help make you more
sensitive to insulin, the chemical your body releases after
you eat to help push food into storage. Being sensitive to insulin
ultimately means you store less fat and the fat that you do
have stocked away is more easily used as energy. The result
is healthy blood sugar and an appetite free of sugar spikes,
crashes and cravings. Omega-3 fats also help generate testosterone,
the hormone we need for muscle building. More muscle plus more
calorie burning equals less body fat....Continue>>
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Vegetarian Power
Carnivores may be king of the jungle, but veggie lovers can
rule the road.
Back in the day, bleu steak (so raw it's almost squirming) was
a staple of the pro-cycling diet. But just as more people have
embraced vegetarianism, so have more cyclists.
"Vegetarians
tend to have lower body-mass indexes, lower cancer rates and
lower cholesterol levels than meat-eaters," they also tend
to live longer. More athletes ask the questions about vegetarianism
than any other diet topic. And they all want to know the same
thing: “Can I still be a strong rider?"
Veggie-chowers
such as six-time Iron man champ Dave Scott and Tour de France
stage winner Sean Yates prove that you don't lose muscle when
you go meatless. But you do have to eat smarter when you put
the steak knife away. "You can't eat limit yourself to
pasta and bananas and expect to perform at your best. Continue>>
Chain Gangs.
Pick up the pace and improve your skills
Instead of just riding
in a bunch leaving the same guy’s at the front all day,
ride single-file, trading turns at the front. For instance,
you spend one-third of the time at the front riding hard and
two-thirds recovering in the slipstream of other riders. Because
most of the group is resting most of the time, when they have
their turn the overall speed can be much higher. A general rule
is the more riders you have, the shorter the turns on the front
keeping the pace. When your turn at the front is done, pull
off to the right, remembering to check over your shoulder for
traffic coming up, drift back down the line or soft pedal, then
swing back on the end of the line of riders, this is where your
recovery starts, by the time it’s your turn on the front
again you can give some stick. Remember! Your not out to blow
every one away or show that you’re the strongest because
your going to want some of that slipstream to help you recover
for your next turn.
It's worth remembering that your performace
on a bike is down to how you look after yourself in everyday
life, eating working, and sleeping.
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