Staying hydrated

Source: CTS Email: "Why is hydration important?

Water is essential for life, optimal performance and is the medium through which oxygen, nutrients and waste products are transferred through the body.

* Fluids help maintain body temperature with exercise
* Dry air, cold climates and high altitude all increase amounts of water loss
* Warm climates and exercising indoors increase water loss, in order to cool the body
* Athletes should consume one full gallon of fluids each day
* Athletes should consume 4-8oz. of fluid every 15 minutes of exercise
* Losing 2% of your bodyweight during exercise could lead to dehyradtion, which in turn will decrease performanc"

what training with power should look like.

Okay, I'm sending this out to all Raceplan athletes as a lesson on what it's like to 1. train with power and 2. stick to your program.  The below analysis is from an interval workout prescribed to Albert, who is a masters cyclist aiming to do well in time trials lasting 20km and road races.  He's a natural climber and has loads of power that was not really focused on his TT goals.

 

The analysis is from today's workout: Thursday, February 23.

 

---

Holy shit!  You nailed it today.  Great job Alberto-gonna-rip-legs-off-in-2-weeks!

 

Objectives:

Proper warm up: at least 20min, get some short bursts to open the legs up (5X30sec high/low cadence low gear seated efforts), then a 5min all out effort to open up the legs followed by at least 7min easy spin before the first real interval
1X10min at 270W, 10min rest
1. 2X5min at 290W with at least 7min rest in between, then 10min recovery after the second one
2. then do another 10min at 270W
3. cool down

Mind your hydration and calorie needs during these efforts...replenish calories using liquid means if possible to ensure faster absorption.  Hit recovery nutrition immediately after you're done with intervals....drink while warming down.

---

I'm assuming this is a blow out warm up effort:
 Power-Tap #2:
 Duration: 6:03
 Work: 95 kJ
 TSS: 13 (intensity factor 1.136)
 Norm Power: 295
 Distance: 2.129 mi
  Min Max Avg
 Power: 49 381 262 watts
 Heart Rate: 111 161 140 bpm
 Cadence: 56 124 94 rpm
 Speed: 14.4 25.2 21.1 mph
 Torque: 21 103 79 lb-in

---

The real work!

First 10 min effort:
 Duration: 10:00
 Work: 163 kJ
 TSS: 18.2 (intensity factor 1.045)
 Norm Power: 272
 Distance: 3.515 mi
  Min Max Avg
 Power: 229 307 271 watts ==>Nice, right on the money.  Your graph is a solid line...no undulations.  Very nice.  great work on this.
 Heart Rate: 112 162 154 bpm
 Cadence: 67 126 93 rpm
 Speed: 18.8 22.5 21.1 mph
 Torque: 73 93 85 lb-in

rest1:
 Duration: 10:00
 Work: 61 kJ
 TSS: 2.6 (intensity factor 0.397)
 Norm Power: 103
 Distance: 2.068 mi
  Min Max Avg
 Power: 8 175 103 watts
 Heart Rate: 93 162 114 bpm
 Cadence: 29 138 81 rpm
 Speed: 3.5 19 12.7 mph
 Torque: 10 113 53 lb-in

first 5min effort:
 Duration: 5:16
 Work: 93 kJ
 TSS: 11.8 (intensity factor 1.158)
 Norm Power: 301
 Distance: 1.944 mi
  Min Max Avg
 Power: 97 382 293 watts ==> Again, great work at keeping within your power zone.  Great job.
 Heart Rate: 111 164 155 bpm
 Cadence: 55 99 89 rpm
 Speed: 13.3 24.9 22.1 mph
 Torque: 46 105 87 lb-in

rest2:
 Duration: 7:05
 Work: 47 kJ
 TSS: 2.3 (intensity factor 0.443)
 Norm Power: 115
 Distance: 1.573 mi
  Min Max Avg
 Power: 6 262 114 watts
 Heart Rate: 101 158 118 bpm
 Cadence: 30 118 77 rpm
 Speed: 3.1 20.4 13.6 mph
 Torque: 9 145 54 lb-in

second 5min effort:
 Duration: 5:02
 Work: 94 kJ
 TSS: 12 (intensity factor 1.197)
 Norm Power: 311
 Distance: 1.909 mi
  Min Max Avg
 Power: 249 355 310 watts ==>WOW!  Look who showed up today!  Angry Albert.  Looks like this might have been a bit too easy for you because you picked up your pace at about 2min into this effort.  Can you say: someone is feeling strong? !!!  good job.
 Heart Rate: 117 167 156 bpm
 Cadence: 76 99 92 rpm
 Speed: 21.1 24 22.7 mph
 Torque: 78 99 90 lb-in

rest3:
 Duration: 10:06
 Work: 67 kJ
 TSS: 3.3 (intensity factor 0.445)
 Norm Power: 116
 Distance: 2.233 mi
  Min Max Avg
 Power: 4 273 114 watts  ==> I love it when people REST during recovery intervals.  some just keep the effort up, which is not good...I call these the Triathlete-In-Me-Recovery!  Good job with the rest effort.  Ideally, you should have very little to no pressure on the pedals during the recovery periods.  The more you recover, the better you can go on the next interval.
 Heart Rate: 91 167 116 bpm
 Cadence: 30 113 77 rpm
 Speed: 2.5 21.9 13.5 mph
 Torque: 9 111 54 lb-in

second 10min effort:
 Duration: 10:05
 Work: 179 kJ
 TSS: 21.9 (intensity factor 1.141)
 Norm Power: 297
 Distance: 3.673 mi
  Min Max Avg
 Power: 210 363 295 watts ==> Okay, this is 25 watts more than prescribed.  Normally, I'd beat your ass Eddy B. style, but I think you wanted to blow it out to see what you have in the engine.  So, now you know!  You HAMMERED this...especially at the end of your intervals.  Very impressive.  You're definitely getting stronger.  It's beautiful to watch you respond so positively to some basic interval work...sometimes it's the most basic things that give us the best results.  Way to go Albert.
 Heart Rate: 115 169 158 bpm
 Cadence: 77 128 97 rpm
 Speed: 20.1 23.6 21.9 mph
 Torque: 68 106 89 lb-in

Power-Tap #11:
 Duration: 28:47
 Work: 289 kJ
 TSS: 42.1 (intensity factor 0.944)
 Norm Power: 245
 Distance: 7.356 mi
  Min Max Avg
 Power: 4 826 170 watts
 Heart Rate: 86 169 127 bpm
 Cadence: 29 141 76 rpm
 Speed: 2.3 29.5 15.6 mph
 Torque: 9 343 72 lb-in

Beat Cahill Effort:
 Duration: 1:50
 Work: 47 kJ
 TSS: 9.2 (intensity factor 1.736)
 Norm Power: 451
 Distance: 0.5 mi
  Min Max Avg
 Power: 124 587 433 watts ==> I love this effort.  You don't have to tell me what was going on because I can guess...but keep what ever inspired you to get angry for this almost 2min effort in the frontal lobe area of your mind and heart.  Draw upon it at the next race when you need it.  We'll just call this your "Special Place!"
 Heart Rate: 120 169 155 bpm
 Cadence: 53 103 79 rpm
 Speed: 12.4 21.5 16.6 mph
 Torque: 65 268 175 lb-in

Entire ride (180w):
 Duration: 2:18:49
 Work: 1478 kJ
 TSS: 193.9 (intensity factor 0.922) ==> so according to my nifty little chart (page 130 in the power book), a 194 TSS score means that over all this was a "medium" effort ride, well because it doesn't really account for the RPE of the efforts you put in...it just averages stress with recovery to come up with a number...more or less.  anyway, according to the book you can expect "some residual fatigue over the next day, but recovery is generally complete by the second day.) Your IF score of 0.92 means that over all, you worked your LT system effectively, which is equivalent to about a 2.5hr road race.  With this in mind, you should spin easy on Friday to aid recovery so you're ready to rip legs off on Saturday.
 Norm Power: 240
 Distance: 38.49 mi
  Min Max Avg
 Power: 0 826 180 watts
 Heart Rate: 59 169 127 bpm
 Cadence: 29 141 83 rpm
 Speed: 0 29.5 16.9 mph
 Torque: 0 355 68 lb-in

---

Last but not least, I've created a running 28-day chart to keep track of KJ expenditure, power/weight and power. I want to make sure you don't lose too much weight so that your power suffers.  An alarm will go off if I start seeing more than a 10-15% decrease in your average power (look at the general gap between the green and orange lines).  If that happens, you'll be going to Sizzler for a 19oz steak with all you can graze salad bar and ice cream.

--
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A Fred's-Eye View: A chat with the new chief of collegiate cycling

A Fred's-Eye View: A chat with the new chief of collegiate cycling: "A Fred's-Eye View: A chat with the new chief of collegiate cycling
By Fred Dreier
VeloNews associate editor
This report filed February 3, 2006

A round of applause, please, for USA Cycling, which announced last week that it had created the permanent position of director of collegiate cycling.

Anyone involved in bike racing at the collegiate level in this country knows the value of collegiate clubs and racing conferences. Collegiate cycling provides an entry point into the sport; a social group for making lifelong friends and riding buddies; and a place for athletes to challenge themselves, maybe even launch into the pro ranks. I know I would not be writing this column had I not joined the cycling team at UC Santa Cruz.

Another thing anyone involved in collegiate racing knows is the sport's grassroots nature. Volunteers have made collegiate cycling happen, its success riding on a few individuals' labors of love, and thus the sport's organization has waxed and waned over the years.

This collegiate jersey gets an F

My club was pretty good at raising money through team dues and securing gear and maintenance sponsors. But we always seemed to screw up our kit. One year our president forgot to put our title sponsor's logo on the jerseys. D'oh! Another year we sported bright yellow shorts, which, when wet, showed more than a little too much ass crack. Then there was this specimen - notice how none of the lines seem to match up. Weird, huh?

But I digress....

While USA Cycling's appointment of a full-time director probably won't do away with poorly stitched, ass-crack shorts, bake sales or collegiate cycling's grassroots nature, it will provide some much-needed stability. Now, collegiate cycling has at least one salaried person working to maintain and advance the sport.

That person, I was surprised to learn, is Kam Zardouzian. I first met Kam in 2003 when he moved to Santa Cruz. He had jus"

Runner's Web and Triathlete's Web, a Running, Track and Field and Triathlon Resource Portal

Runner's Web and Triathlete's Web, a Running, Track and Field and Triathlon Resource Portal

Cycling: Using Pain to your Advantage

By Marlon Familton

If bike racing is all about who can suffer the most then certainly asking your body to work beyond the point of comfort in order to stay with a lead group becomes a requirement. Like inanimate pistons of a car motor your legs must continue moving up and down pushing the pedals while your mind ignores the cry of your muscles to stop. Despite your heart pounding and moving up into your throat, your mind has to ignore its pleas and continue sending signals to keep working at that same level of effort. The mind is the key component to this and critical to any success you'll achieve. You can follow a training plan perfectly and prepare your body well, but if your mind hasn't been trained to manage the pain, failure is too much a possibility. This is simply about mental toughness. If you too easily give in to the pain and stop or want some strategies to use when you need to refuse to quit, read on.

As cyclists we all know the feelings that occur inside our bodies as the pace goes from moderate to more intense. When the workload becomes painful and the body wants to stop, we start searching within ourselves for the moment when we will give in. Some days we can stick it out a little longer than others, but eventually we reach the point where we make the decision to pull off and slow down. It feels good physically, but inside we know we need to be stronger and somehow should be able to hold on longer before easing up.

What I want you to consider is that instead of your mind being either on or off, or in other words instead of mindlessly following the group or maintaining an effort level to the point where our body looks to the mind for permission to stop, involve the brain much earlier. Do this by using the discomfort or pain as a trigger for several strategies.

In the book, "Sport Psychology for Cyclists" the authors suggest several strategies that I believe work well if you'll try them. Below I've paired them down into my own words, but do suggest you pick up a copy of the book and read it through. You might only find one or two that work well for you, but I strongly encourage you to experiment with them right now. Tempo work is a grueling grind of a workout. It tests not only your dedication to becoming stronger, but your desire and ability to suffer (though there is more intensity to follow). The following suggestions are ideal for testing and implementing during Tempo work. Do so and I'm sure you'll find them useful out on the road and helpful when it's time to hammer.

Strategy One: Breathing
In the book the authors have extensive descriptions and exercises for getting in touch with the flow of your breathing. While I will encourage you to read the book, here I'll keep it very simple; control your breathing to stay relaxed.

When we start dealing with discomfort and pain, we tense up. If you have tense muscles and posture then valuable energy is going to waste. It takes energy (precious ATP) to contract your muscles in every instance. If they are tight and tense then you are using it, but not in your legs. The ability to stay relaxed when it gets difficult is paramount.

Imagine yourself riding up a gentle grade at a moderate pace. Gradually the hill's grade increases from 2% to maybe 4%. You, being dedicated to your training, work to maintain the same pace. So if you were going 16 mph up the 2% grade, you're working to go 16 mph up the 4% section. Naturally your heart rate is moving up and your legs are loading up. You know you'll have to slow down eventually, but you want to see how long you can maintain this pace. The moment you start thinking about the discomfort is when you should start employing tactics to stay relaxed.

Focus on your breathing and upper body. Your arms and shoulders need to be loose and relaxed so you're not wasting energy being tense. Then work on controlling your breathing with full and paced breaths. Suck the air deep into your lower lungs and out again. The speed of your breaths will continue to rise, but you'll immediately find that some of the pain dissipates, either because you're no longer paying attention to your legs crying out or because you're suddenly getting more oxygen to them. Eventually you'll cross the ventilatory threshold, the point that your body can't exchange the carbon dioxide built up, and your nervous system will involuntarily cause you to pant. Up until that point you'll be able to control the air flow.

A phenomenon that occurs during difficult moments is that some individuals leave their body, so to speak. When the pain grows and the suffering begins, their mind tries to close itself off to the stimulus of suffering and simply send out the signals to the body to continue working. People who can do this might start focusing on something other than cycling or focusing on something up the road as a target. If you can learn to do this, it is another way to deal with the suffering. Focusing heavily on breathing will help you get started doing this.

Strategy Two: Power Words
Pain as a mental trigger to begin focusing on your breathing is great, but sometimes you need more. You might consider finding some power words to use. For instance, when the ride starts hammering and you realize you'll need some strength to stay up, to pull harder, to climb hard, etc., your mind can start focusing on a word that means something to you. "Smooth." "Power." "Attack." Are favorites of mine.

These words are tied to imagery of myself riding strong. When I am in the saddle and trying to maintain an effort level for a duration (particularly a Tempo interval), and I feel myself starting to falter, get tense, or pedal inefficiently, I'll start thinking: "Smooth Power." For me this triggers a reminder to focus on smooth even controlled breathing (that I've practiced), and for my legs to pedal in circles. I have a mental image of myself riding on a warm summer day down a flat road, in the saddle, and pushing the pedals hard, round and round. It is one of those moments on the bike when your heart rate is high and you should be suffering, but you're not. You're just moving fast, smoothly and powerfully. This image is something I try to mimic and force out of my body at that moment. It is triggered by the onset of some discomfort and thinking of the words, "Smooth Power." Search for your own trigger words and imagery.

Strategy Three: Visualization
I included some imagery in the last strategy that in my mind are inseparable. Having an image of yourself riding strongly gives your mind and body a picture to focus on when your body wants instead to give into fatigue. There is another image that I occasionally use when riding alone that is particularly helpful during a time trial.

Ignoring the argument as to whether or not we all have auras, let's pretend you do while on the bike. Imagining that you have an energy force around you, better yet one you can manipulate can be useful. During a time trial or other moment when you are alone pushing the wind and having to go hard imagine yourself reconfiguring your aura into a sharp knife piercing the air in front of you as you slip through it. I actually use a vision of the Princess Amidala's royal starship from The Phantom Menace. The highly polished surface cheats it way through the air and its long pointed nose knifes through the wind with little effort.

Silly? Close your eyes and picture yourself riding out on an open road into a head wind. First imagine yourself configuring an energy aura around you into a large flat faced semi-truck plowing its way into the wind. The large frontal surface area is blasted by the oncoming air and has to fight and struggle its way through, taking up valuable energy.

Now picture an energy force around you moving into a shape similar to the starship's front and helping you slide through the wind. You move into an aero position while the starship pierces the air in front of you, clearing the oncoming wind to let you move through it with little effort.

Two possible ways you can visualize and use an energy source that surrounds you on the bike. If you're skeptical, try both and see what it feels like. I'm willing to bet you'll see a difference in how you feel. The real benefit is that having visualization as a tool can take your mind off the cries to stop from your body and allow you to continue working over and above what you normally might be able to do.

Conclusion
Spend some time thinking about these strategies before your next workout. What power words would energize you and what imagery would they trigger? In what way can you configure the energy around you to pierce the wind and let you slip through? Practice focusing on your breathing when the pace gets difficult and work on staying relaxed yet strong.

Experiment with these three strategies as you begin to struggle with longer intervals of Tempo or other types of efforts. Like anything, these take some practice and polishing to use effectively. The more you implement them, the quicker you'll know how to trigger and benefit from the help they will provide you when you need it most. If you want to do well in races or in life, you have to build some mental toughness. You have to learn to overcome the suffering that both bike riding and life will dish out.

DynamicSports.net Win@DynamicSports.net © 2005 Dynamic Sports Training

Posted with permission

North American News: Georgia details unveiled; Osipow Discovers Bears; Colorado troubles?

North American News: Georgia details unveiled; Osipow Discovers Bears; Colorado troubles?: "Colorado events in danger
The Colorado cycling community is up in arms with the news that the Colorado State Patrol has added a new policy that could disable some the biggest bicycle events in the state. The new policy limits bicycle and triathlon events to 2500 riders, but the limit can be lowered at any time, putting the state's most popular events at risk. Bicycle races, tours, charity rides, group rides and triathlons are all affected.

Bicycle Colorado, a non-profit coalition of individuals, organizations and bicycling-related businesses, has posted an online petition urging interested cyclists to voice their concerns to state officials.

'The State Patrol says that they are using this ban to ‘ensure safety,'' Bicycle Colorado's Web site states, 'but a random cap has no effect on the safety of bicyclists. Safety is based on good event planning, educated bicyclists, traffic management plans, safe roads, and law-abiding motorists. A well-run event can be safe for 10,000 bicyclists and a poorly run event can be unsafe for 100 riders. An arbitrary cap punishes everyone and discourages all events.'

Events that draw more than 2500 participants include the Iron Horse Classic, the Elephant Rock Cycling Festival, the Triple Bypass, the Mt. Evans Hill Climb, the MS 150 charity ride, the Courage Classic, the Tour de Cure and the Bicycle Tour of Colorado.

'We formally asked the State Patrol to reverse their decision and they declined,' Bicycle Colorado states on its Web site. 'In State Patrol's reply to Bicycle Colorado they said that, ‘the primary reason for this change in policy is due to safety.' But according to Scot Harris, director of the Elephant Rock ride, the state's largest bicycle event, they've had only one car-bike crash in the 19-year history of this event. States like New York, Texas, Iowa, Illinois, and California safely handle events with 10,000, 20,000 and even"

San Francisco Grand Prix canceled - Cycling - Yahoo! Sports

San Francisco Grand Prix canceled - Cycling - Yahoo! Sports: "SAN FRANCISCO (AP) -- The San Francisco Grand Prix, a cycling race that attracted the likes of Lance Armstrong, was canceled for next year because organizers could not agree with the city over pay for police and other services.

'Sadly, it's a no-win situation, and we simply cannot go forward,' said David Chauner, director of San Francisco Cycling LLC, which founded the 108-mile race. It is considered one of the country's most challenging races because of its length and the city's steep hills.

The cancellation, announced Sunday, comes as officials argue over how much of the race's cost -- if any -- should be absorbed by the city.

ADVERTISEMENT
Mayor Gavin Newsom's office has said the city would pay some expenses because the event attracts tourists. This year's Labor Day weekend race generated $10.2 million for city businesses, according to a study commissioned by the San Francisco Convention & Visitors Bureau.

The Board of Supervisors initially approved a deal in April to pay much of the cost of policing the event in exchange for 40 percent of the race's profits. But some questioned why organizers should be allowed to have the race -- originally set for Sept. 10, 2006 -- despite an outstanding bill for $89,924 from last year's event.

San Francisco Cycling and Newsom's office said the city mailed the bill only this month.

Updated on Monday, Nov 21, 2005 4:12 pm EST"

Newsday.com: Rise in bike deaths gives edge to clash over cycling in New York

Newsday.com: Rise in bike deaths gives edge to clash over cycling in New York: "With a month left in the year, police records show 21 cyclists have died in traffic accidents in New York, up from 15 in all of 2004.

The number may just be a statistical anomaly, transportation officials said. Between 2000 and 2004, traffic accidents killed 82 cyclists in the city, according to the National Highway Traffic Safety Administration _ an average of about 16 deaths per year.

This year's small spike has further angered a riding community already upset by what they perceive as an unfriendly view of bikers among some drivers and city officials. "


Seems like the same story we hear everywhere: The Invisible Cyclist. Sounds like a black and white sicfi movie. With the rise in gas prices and more people taking to the streets on top of their trusty two/three weelers, it's statistically probable that we're going to have more cyclist deaths. I wonder how long it'll take before we start seeing ads for sharing the road. Which begs the question, where are the cycling governing bodies? I'd like to see ads that put a face and story to cyclists....much like cancer, child/spouse abuse, smoking, etc. Let's personalize and personafy this.