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Intermediate Bike Training News |
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Dear Rick, I apologize for not getting last week's newsletter out - but I still did my exercises. As I've mentioned before I face the same time management overload that most of you do. Fitness is a choice. You either make time for it or you don't. What may help is to visualize how good you will feel and the things you can do when you are fit. And, to visualize how tired you are when you are not fit. Cycling is just the tool we use to improve our health. The new RMCC schedules are available at most bike shops or on any group ride. If you haven't joined RMCC then I ask that you please do so now if you will be doing the group rides this year. The membership fees help cover newsletter, schedule printing, insurance, political lobbying, and more. If you can afford it join DBTC also. Strong bike clubs keep the legislature from finding new ways to kick cyclists off the streets. Some e-mail programs do not display this newsletter properly. I am putting them on the website so that you can bring them up in Internet Explorer. Will give you the web address soon.  Rick Russon
The weather has really limited our riding. The main roads are clear for the most part. But the paths and side streets still have patches of ice. This training program is designed around interruptions to your riding. Travel, time, family/work obligations and more can interfere. But you can always sneak in core exercises, indoor training, or a gym workout. So when you can't get out on the road use that time to workout indoors.
There is still a debate over the benefits of weight training for cycling. The fanatics claim the only way to get better at cycling is to cycle all the time. Perhaps at an elite level this is true. But at the recreational level I disagree completely. For the unconditioned athlete any exercise will be of benefit. We have seen that people who spend a limited amount of time on the bike but consistently do their indoor workouts can still ride a respectable speed and distance when they finally do get on the bike. And, for me personally, I've seen my leg press ability go from 100 lbs up to over 500 lbs. My improvement climbing hills on the bike is noticeable. A tip on weight training... Dan and I believe in very high reps performed at riding cadence for the leg workouts. The standard strength and conditioning routine does not force the muscular endurance and neuromuscular speed conditioning required for cycling. Perhaps this is why others have not seen a weight benefit for cycling. Remember, on the bike we only "leg press" our body weight but we do over 4800 reps each hour and at an 80-100 rep per minute speed.
As I mentioned before, now is a great time to be experimenting with your on-bike nutrition. Indoor workouts are still endurance events if done properly. I use my old standby, Cytomax, in the gym or on the indoor trainer. I also drink it during the day instead of sodas or Gatorade. I'm not a big eater. So I use liquids to make up for my eating deficiencies. I will make a Perpetuem- protein shake sometimes. Also, I've been experimenting with Enervit to replace my Cytomax. Less sugar and more electrolytes. USA Cycling says no supplements. But we don't compete. I take a liquid glucosamine and a vitamin B-12. A common mistake cyclists make is to wait until an event, like the Elephant Rock, to use sports drinks. Your stomach requires training just like the other parts of your body. So experiment with foods and supplements during the workday and on training rides.
So much for the high-country. I haven't been up in the mountains this winter and nobody has volunteered to create content for this section so I will probably eliminate it in future newsletters. I just want to emphasize that my intention is to use cycling to create our endurance foundation. I normally enjoy a lot of other sports and so do the other members of this group. So don't feel bad if you aren't a cycling fanatic.
The online store is undergoing yet another redesign. Partially because of time and my limited web skills. Anything you see in the store is available. The payment process is secure or you can just contact me directly. I am currently in the process of creating some audio seminars. You will be able to purchase and download them to play the MP3s in a portable device or obtain a CD to play in your car.
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