Training

Up until a few weeks ago, my personal “camp” experiences had never gone very well. The one time I went to soccer camp, when I was 10, I cut my knee on a rock, got stitches, and later ended up on a flight for life helicopter when the whole mess got so infected one of my doctors said they might have to amputate. Fortunately the antibiotics kicked in and I got to keep my leg, but I never went back to soccer camp.

While you may not have totally obliterated the good eating habits of last season, it's time to get your 2009 nutrition plan into shape.

Editor's Note: Tom LeCarner, VeloNews' copy editor, is an avid cyclist who has been unable to ride and train for most of 2008 because of knee pain. He is being treated at the Boulder Center for Sports Medicine and using Specialized Body Geometry equipment and services at Specialized's expense, and reporting on his progress in regular columns.

Fluid and energy packaged together appeals to cyclists.

The last lap of the last event of my 2008 season provided a perfect encapsulation of this first year of serious training and racing. Just after passing the one-to-go sign during the waning moments of the cat. 4 Colorado state championships cyclocross race, I twisted the throttle and moved past two riders into what I’m fairly certain was a top 10 placing.

It was a crisp fall day here in Boulder as I pulled up to the Boulder Center for Sports Medicine with my bike on my car and all my gear in a bag. I was swiftly directed to the locker room and changed into my kit while my bike was rolled away to the fit lab by a staff member for “calibration.” I was then brought into the biomechanical fit lab, which was impressive, and, frankly, a bit intimidating. When I walked in, my bike was already there in the center of the room, mounted to a trainer, which was hooked up to a remote unit that controlled the wattage output.

This week’s column begins with an apology. My act of contrition goes out to anyone who had the misfortune of witnessing one of several temper tantrums I threw at the last couple Colorado Front Range cyclocross races. See, after having one of my best career ’cross races (a come-from-the-back-of-the-pack 11th in the 35+/cat. 4s at round No. 2 of the Boulder Cup), I’ve gone three straight without making it to the finish line. And in each case I was well ensconced inside the top 10 before being taken down by mechanicals (two poorly timed punctures, one busted chain).

Well, today was my first meeting with Andy Pruitt at the Boulder Center for Sports Medicine. I was warmly greeted by staff, filled out the requisite paperwork and waited to be called in. As I waited I noticed, among the many motivational photos of the outdoors, that there were various autographed photos of athletes from around the world thanking Pruitt for his help; I was quietly hoping that the day would soon come when I’d be able to send him a photo of myself offering him my thanks…

Editor’s note:Tom LeCarner, VeloNews’ copy editor, is a 41-year-old longtime cyclist and former racer who has been struggling with tendonitis this year. Specialized has offered to help Tom overcome his injuries with its Body Geometry equipment and treatment by Andy Pruitt of the Boulder Center for Sports Medicine. Tom will report on if and how he progresses in a regular column on VeloNews.com. His first piece here gives some background of the causes of his injuries.

Monique Ryan reviews a new study on caffeine consumption after exercise

I don’t know about the rest of my fellow weekend warrior ’cross-aholics, but race time is often also deep thoughts time. It’s not like I’m out there unfurling the complexities of E=mc² while hopping barriers. But rarely does a race pass when I don’t find myself pondering something beyond the typical “pedal harder-don’t crash-shit, I crashed-man, I’m cracking-cool, I feel better” merry-go-round.

At this time of year, many of us will be moving our training indoors to better deal with the elements and engage in some active recovery.

Greetings from seat 15B of Continental flight 34, Denver to Houston. It’s leg No. 1 of a two-flight journey that will deposit me in Chihuahua, Mexico, a few days ahead of next week’s seven-stage Vuelta a Chihuahua. I can’t tell you a whole lot about the race at this point, except that it has a lot of climbing (the north-central Mexican state of Chihuahua is roughly along the same latitude line as Colorado and the Rocky Mountains), Garmin-Chipotle is sending a team, and I think I’ll get to see Copper Canyon, a gap in the earth so grand it apparently dwarfs Arizona’s Grand Canyon.

It was a weekend of great contrast here in the land of the coached. The latest adventure started in Crested Butte last Friday when I got a call from the VeloNews edit desk. Turned out one Lance Armstrong was going to be racing near Aspen the following Sunday, and they wanted to know if I could pop by and grab an interview. The recently un-retired Tour champ would be contesting the 12 Hours of Snowmass cross-country race, and hopefully talking more about why he’s decided to turn in his AARP membership card.

With the final curve of the race season in full view, we cycling fans are focused on the remaining professional calendar, as well as our own regular season end. Whether the last event on your calendar is a road race, cross country race, criterium, or century ride, you can dial in a good nutrition plan to fuel your best efforts. Chances are that your nutrition plan will just need a little tweaking before you head into the off season or prepare for cyclocross training and racing.

I’d like to tell you that this week’s headline refers to a late-summer triumph here on the ultra-competitive Boulder road racing circuit, but I can’t. No mountain bike wins either. Not even a lotto scratch ticket.

Editor's Note: The following column was written by Matt Shriver, an Exercise Specialist and Senior Level Coach with Colorado Premier Training. He also is a professional cyclist currently racing with the Jittery Joe's Pro Cycling team.

We live in an age of amazing technology. So amazing it is, in fact, that it takes much of the guesswork and mystery out of our daily lives, for an ever decreasing cost. Things that we may have never known about ourselves, like the regular status of our blood, can and should become a regular diagnostic routine.

The extra 20 pounds Hi Monique, I enjoyed your article in the recent VeloNews (May 22, 2008) about nutrition for cyclists. A lot of what you discussed I was already doing (learned from trial and error over my riding career of 25 years), but have a question I'd like to address to you that a lot of other cyclists might also find interesting.

Overcoming training plateaus and preparing for altitude in the Midwest

Sodium replacement during training can prevent hyponatremia

Writing this article presented some interesting challenges. Here I sit in the support van, halfway across the US in the Race Across America (RAAM), somewhere in Kansas, supporting Team Type 1 in their bid to repeat their 2007 victory and hoping to set a new record. If this were an audio segment, I’d be slurring my words something awful, because I haven’t slept but six hours in the last three days.

On Sunday, two-time Italian national time trial champion Marco Pinotti proved yet again that he is one of the world’s best in that specialty, particularly when it comes to the grand tours.

Balance is a concept that most everyone believes in principle. If you have it, things go along nicely. If you don’t before long things start to unravel. Balance applies to almost everything. As it pertains to cycling, it’s easy to take balance for granted until the unraveling starts. At first, we just happily pedal. Then after lots of happy pedaling, a knee will begin to hurt, or an Achilles will flare up. It’s never both knees, it’s always just one. It’s one side or the other. What went wrong? We just want to pedal. What’s the harm in that?

I’m going to go against the norm this week and start with the bad news. Right now I’m sitting in the Steaming Bean coffee shop in rainy Durango, Colorado, one day out from what is supposed to be my first A-priority event of the 2008 season, the Iron Horse Bicycle Classic road race. For those unfamiliar, the Iron Horse is among America’s longest running cycling events, this year celebrating its 37th anniversary.

Your pre-ride meal can provide a maximum performance boost.

Most sports have a distinct off-season. For the super ambitious cyclist, there is a cycling medium for any time of year. Road and mountain bike racing goes all spring and summer, 'cross rages in the fall and winter, and with the sweet indoor ADT velodrome in LA, track goes all year round. I have many athletes finish their road or mountain bike season in September, go right into 'cross, and a few are good enough to make the worlds 'cross team, committing them through the end of January … leaving them a month before the next road/mtb season starts in earnest.

Greetings. There’s been a lot going on these last two weeks, so I’m going to skip the snappy lead and get to it. Let’s start with some race talk. I managed to get myself to the East Coast at the end of April for the sixth running of the Tour de Georgia. As you all know by now, it was a pretty exciting race, marked by the unexpected emergence of Belarusian Kanstantsin Sivtsov.

Monique,
During a stage race I feel like I have my pre-race and race and post race nutrition worked out and feel happy with that part of my fueling, but could you give me some advice on what to eat during the day after my race so that I'm at my best the next day? I would think that I would need to take carbs in and protein but have in the past eaten too much, which would slow my recovery, especially eating too much before bed. Any advice on this topic would be great.
Thanks,
Larry

It’s hot here. Windy too. I’m at the Tour of the Gila and a recurrent theme thus far is how hot, dry, and windy it is. Everyone is finishing with loads of salt on their faces and their clothing. There have been many heat casualties so far and it’s supposed to get hotter as the week goes on. I am hearing the familiar story about how they were seeing extraordinarily high HR (cardiac drift) and low power at the end of the race, and I’m looking at them at the finish and they have big goose bumps, and they are cramping and chilling … classic symptoms of heat distress.

Marco Pinotti of Team High Road raced last week’s Flèche Wallonne classic in Belgium for the fourth time in his career, however this is the first time he has finished the race.

Jason Sumner and Neal Henderson touch on finding time for it all and staying competitive

These days, power is getting all the press. With all the power measuring gizmos and fancy analysis software, power has taken over as the main parameter to track. It’s absolutely absolute. It’s like having a dynamometer on your dashboard, measuring your horsepower in real time. Indeed, power is a powerful number, but it’s not the only number that counts. There’s more than one gauge on the dashboard and they are all important.

Your tax refund is in the mail, spring is finally here, and the first quarter of the 2008 racing season is finished. Now is a good time to check on your progress and move your nutritional goals up on the priority list to ensure that they are receiving the proper focus. While you may have completed some early season races, chances are that you are building to more important races that take place in the next few months.

Weigh your body-composition goals

As a general rule, cycling is a game best played outdoors. There’s more room to roam, sights to see and places to go. But there are also exceptions to every rule, which is certainly the case in this case. Bad weather, short days and any number of other factors occasionally force even the most dedicated bike riders to stay indoors. You pull the trainer out from your closet, load up a Tour de France highlights DVD, and hammer away in the basement. It’s far from ideal but still better than running.

Competitive cyclists are not patient people. They tend to go directly to the pain, work too hard too early, and mistakenly overlook the real limiter of their performance simply because it doesn’t hurt enough to satisfy their addiction to pain.

You know the guy who couldn’t pass a calculus exam even if the fate of the human race depended on it, but who can count blackjack cards like one of those brainy MIT kids or Rain Man? Well, I guess don’t really either, but I do know I am not that guy. After being put through my paces at the Boulder Center for Sports Medicine testing lab, I did a similar battery of threshold and power exams outdoors a week later. Much to my chagrin — but not surprise — the outdoor results were very similar to the indoor ones. I remain average.

The slippery slope of weight management.

March is here and your first race may be just around the corner, if you haven’t already toed the line. This is the time of year when intensity must inevitably increase as part of your preparation for the demands of racing. Hard, yet focused, training sessions characterize the build phase of training and mark the end of the base phase.

Cardiovascular disease is still the number one killer in this country, a contributor to heart attacks, high blood pressure, and strokes. Of course, regular exercise and training is good for your heart and raises the helpful HDL cholesterol, but you still need to pay attention to the foods that you consume for optimal heart health.

Training Stress Score (TSS)- The TSS represents a calculated number that takes into account the duration and intensity of a workout to arrive at a single score of the overall training load and physiological stress created by that session. One hour of functional threshold (as hard as you can go for one hour) = 100 Training Stress Score points.

Before your thoughts turn to experimentation with new sports nutrition products and carbo-loading strategies that support your training and racing efforts, let’s take a look at some predicted food and nutrition trends for 2008. In the coming months you can expect to see in a somewhat contradictory fashion both the promotion of simple unprocessed whole foods and nutrient touting functional foods, both valued for their roles in maintaining good health, as well as a few other nutrition twists. Earth friendly and ethical eating

Happy New Year! 2008 is here and it’s time to capitalize upon your 2007 training files and training log entries. For those of you who didn’t keep a training log in 2007, this is your chance to get started.

It’s that time of year for roadies. This month, many of the world’s top professional teams have made the move to warmer climes to reassess their 2007 campaigns and to get ready for the coming season.

So here you are in the middle of December and perhaps you already have a few holiday parties under your belt. How many rides or workouts have you already missed this month due to the change in season and a busy schedule?

Osteoporosis prevention and treatment has long focused mainly on women. It is true that men build larger and stronger bones early in life and are less likely to develop this disease, which is characterized by less dense, brittle bone mass more susceptible to fracture. Yet according to the National Osteoporosis Foundation, two million men currently have osteoporosis and another 12 million with low bone mass are at risk. Clearly a focus on prevention is also important for men, and osteoporosis is likely underdiagnosed in this gender and certainly not as extensively studied. There are many steps

Dear Monique, Thanks for a great article titled “Feed Your Head.” I have one question though concerning the following statement:Research on caffeine consumption during exercise indicates the 1.5 mg/kg of body weight improves performance.Is that per hour or what time frame? I weigh 87 kg, so is that 130 mg/hr?Thanks,MPCharlotte, NCHi MP,Thanks for your question. While many cyclists and other endurance athletes may consume a moderate caffeine dose about one hour before exercise, consuming some caffeine during exercise, especially in the later part of a long training ride or race is not

Cyclists rightfully focus their dietary attention on consuming the properfoods in adequate amounts so that they can sustain energy during long trainingrides, and replenish muscle fuel stores and recover nutritionally duringthe season.  But you should also consider how your daily food intakeand on-bike nutrition can affect and feed your brain. Just like your heart,your brain is an organ that benefits from optimal nutritional care. Nutritioncan affect brain chemicals, brain cell structure and function and theability of the brain to transmit electrical messages. Though nutritionalneuroscience is

In June I discussed my concern regarding psychological effects of use of performance enhancing drugs. I had also heard from some of the riders about medical injuries related to doping. On Monday August 13th, Joe Papp, addressing a South Florida high school coaches’ conference on behalf of the U.S. Anti-Doping Agency, discussed the doping-related medical complications he encountered in July of 2006. I asked Papp to tell me more about his injury to illustrate the medical dangers of doping. These are injuries the riders keep to themselves as part of the shame and secrecy of doping.

Barloworld’s Ryan Cox died on August 1st from complications related to his recent surgery to treat a condition known as iliac artery endofibrosis. Since the death of the 28-year-old cyclist, I’ve received several questions about the problem that led to his surgery and the complications that ultimately took his life. Iliac artery endofibrosis is surprisingly common among elite cyclists and speedskaters. Indeed, two of the men on the Colavita-Sutter Home squad have undergone this same procedure within the last year: Charles Dionne and Hayden Godfrey. Both, thankfully, have had successful

Dear Monique,I just read your column about fish. I don’t eat fish for many reasons, some of which you mentioned in your article. I didn’t hear you mention flaxseed oil, which surprised me because I am told that it is a great alternative to fish, yet with a much lower or no risk of contamination. I was hoping that you could explain the difference and if it isn’t, what else could I include in my diet. Thanks,Adam Hi Adam,As you are aware, foods rich in omega-3 fatty acids may alleviate or prevent a variety of health problems. But getting enough omega-3s can be a unique modern dietary

Proper dietary preparation is essential to your best efforts.

An open dialogue about the problem of doping has been, up to this point, the third rail of cycling. Touch it and you die. The culture insists that anyone wishing to continue working in the sport remain silent on the issue, which perpetuates the problem. But the tide appears to be turning. Team managers and riders are not being immediately fired for admitting a prior history of doping in the era before EPO testing. Breaking the silence is a huge step towards solving the problem. As the biggest names in the sport are falling, the anti-doping movement seems to be throwing a haymaker at the

Dear Monique,In your April 25th column (More prepping for long rides), you mentionweighing before and after a ride. Is the weight differential entirely fluidor food in the stomach? Can you say a bit more about this differential?Should riders shoot for some change, no change, under what circumstances?Thanks,JoelHi Joel,The difference between your weight before and after a training riderepresents the amount of sweat that you did not replace with fluid intakeduring the ride. Even losing 2-percent of your body weight, about 3.5 poundsfor a 165-lb. cyclist can decrease your endurance, particularly

Dear Monique,I just finished reading large sections of your book, which I find fantasticand will highly recommend to friends. With regards to supplements, onethat I take, but did not see mentioned is conjugated linoleic acid (CLA).Any thoughts on whether this is needed in a reasonably healthy diet? Iam an 80 kg, 46-year-old competitive road racer.Best regards,ChrisHi Chris,At this point there is no reason to add conjugated linoleic acid toa healthy diet or training diet as based on the current research. CLA hasbeen studied fairly extensively, but mostly in animals.  In theseanimal

Dear Monique,I have read your interesting and informative article posted on VeloNews.com on 28th march 2007 about EatingRight for Those Long Rides. I have one question relating to the amount of carbohydrate you should consume per hour during your long ride if you have had a pre-ride meal 3-4 hours, 2 hours, or 1 hour before the start of your ride. Do you consume different amounts of carbohydrate per hour during your ride depending on the size and timing of your pre-ride meal> For example, would you consume more per hour of the ride if you have only had a small pre-ride meal 1 hour before you

Solve the issue of cramping by trying out these tips.

With the arrival of spring and warmer weather for many North American cyclists, longer weekend rides are an enhanced and improved part of the training plan. While you may be wisely planning on carrying plenty of sports drinks and gels for the ride itself, what you eat in the hours before and the day before the ride can also provide an important nutritional boost. Ideally, any long ride begins with adequate fuel stores, namely muscle glycogen, liver glycogen, and even adequate muscle fat or triglyceride levels. Chances are most all of us are beginning this phase of training with more than

Many pros traveled to warmer environs early this in 2007 for early seasonteam training camps and plenty of quality miles on the open road. You mayalso have your own travel plans sometime over the next few weeks, in orderto train and get a jumpstart on your own race preparation. Chances arethat this cycling vacation includes plenty of restaurant eating, includingthe fast food, diners, and a variety of ethnic cuisines. Like the proswho have plenty of roadside eating experience, you too can make good foodchoices and prevent greasy platter predicaments that would normally thwartyour body

Cyclists in many parts of the country are ready to leave behind long rideson the trainer and eagerly await warmer weather and putting in some qualityroad miles. As you continue to train and prepare for the 2007 season, don’tignore a small, but essential component of your training diet. Adequateiron intake and optimal iron stores are essential to putting in full effortson the bike. Low iron stores can impair athletic performance, and correctingiron deficiency that has led to full blown anemia, can take several monthsto correct, potentially bringing an unwelcome halt to your training andracing

Dear Monique:I have read your column in VeloNews for a while and have bothenjoyed and appreciated the knowledge. I have a questions about weightloss and it’s effect on the immune system.For the past few years I have been competing in the sport of triathlon.This year I decided to race bikes for the first six months. I knew thatbecause of the importance of the power to weight ratio, I would need tolose both “after season” weight from last year and some additional bodyfat to be competitive in the climbs.I set out to lose most of the weight (was 180 lb.) during the first12 weeks. I wrote down

Hi Monique,
In your column about weight loss and body composition monitoring, you mentioned that scales that compute body fat should use a formula appropriate to athletes. Can you comment further about that means? What errors can be induced? I have an electronic scale that I know shows variability with hydration levels,but I was wondering what other errors could be involved.
Thanks,
DHDear DH,

With the holiday season officially over, cyclists are back to work or school and planning ahead for the coming race season. Perhaps you ate and drank your way through December’s seemingly endless string of parties and events, with both your training volume and frequency in a state of consistent decline. Because of these calorically challenging dilemmas, mid- January often greets many cyclists with an extra and unwanted layer of adipose fat. But no need to panic, there is plenty of time to get your diet and nutrition plan in order for the 2007 season. Weight, fat, and goal settingFirst take

With 16 days of hard racing behind them, the peloton is headed for the last day in mountains. From a nutritional perspective, the biggest challenge of a three week stage race like the Tour de France is not only eating to achieve full muscle glycogen recovery off the bike, when riders have large team meals and recovery snacks available to them. But they must also meet the demands of glycogen depletion on the bike, an almost impossible task given the intricacies of race dynamics, stomach and intestinal tolerances, and the gargantuan fuel demands and fluid losses that occur during a

Dear Monique, I am thinking of eliminating sugar from my diet, but can’t find anything to replace my energy drink or gel with, have you come across any products that fit the bill?Soured on Sweets Dear Soured,There seems to be a lot of confusion regarding the best types of carbohydrates that should be consumed during exercise with some sports nutrition products promoted as containing “complex carbohydrates” versus the “simple carbohydrates,” often also referred to as sugars. But classifying a carbohydrate as simple or complex really doesn’t provide the complete picture regarding a

You may have heard about a study recently published in the International Journal of Sport Nutrition and Exercise Metabolsim that brought that old childhood favorite drink of chocolate milk into the headlines. This attention getting study did bring up a lot of practical questions regarding your best food and fluid recovery nutrition choices, and a good opportunity to clarify the proper use of various sports nutrition supplements. Let’s take a quick look at the study. Researchers provided subjects with either chocolate milk, a sports drink, or a commercially available recovery drink (there

Last season, Dr. Massimo Testa accepted two new clients: Gerolsteiner’s Levi Leipheimer and me, a cycling coach and amateur racer. Testa worked for over a decade as a sports doctor for pro teams including 7-Eleven, Motorola and Mapei, and is now a sports-medicine physician at the University of California-Davis. Under Testa’s coaching last year, Leipheimer won the Tour of Germany and finished seventh in the Tour de France. I didn’t reach all my personal goals, but did succeed in expanding my coaching abilities. I first tried to hire Testa years ago on an Andy Hampsten bicycle tour in Italy.