Karma and Doping in Cycling

Here is my quick thought on doping in cycling & the trial against Lance Armstrong.

Recently what I couldn’t figure out was why were they going after LA again? Why so many years later?

As I said over 2 years ago, his ego has/is getting in his way.

Do I think LA doped? Yes.
Do I think many others were also? Yes.
Do I think that leveled the playing field? Yes.
Do I think doping alone made him a champion? NO.

Take a sprinter for example. Whether a sprinter dopes or not has no bearing on his ability and instinct to read a race, position himself, maneuver in the field & think of only the finish line. Doping may help make sure you are there for the sprint, but instinct and desire can be the difference between winning and pack fill.

As far as doping in cycling. These guys are ALL super talented – many dope to gain more money to put food on the table. It’s sad. But look at how many spectators watch the TdFrance – you think racing for three weeks over insane Mt passes is normal – of course they are doing drugs.

It is what the news corp. expect (a story), it is what the sponsors expect, It’s what the spectators Demand. They are gladiators, and their weapons are their legs, heart, and lungs, given momentum via a bicycle.

So, why go back so many years and possibly tarnish the core of where the money is coming from – the riders. Does this have more to do with KARMA than doping?

It seems that everyone that LA had association with, he used, chewed up, spit out & then accused of defamation if they dared say anything about what happened.

I think that the people that have learned of Armstrong through his foundation – LiveStrong – know a different, more polished version of him than the people that remember his early racing career.
How he was out-sprinted for several race wins. How he nearly always hung his head while on a podium. The reports of how brash he was in a race. The videos of him giving spectators ugly looks if they unwittingly were in his way.

You see his first wife – Kristin was a PR person (and was how they met). She polished him, she put the finishing touches on him that he needed to be a “champion for the people”. Anyone that stands on a top step is judged – but it is the person’s actions that determine whether they get a thumbs up, or a thumbs down from the audience.

I’m a fan of what LiveStrong has done for people. I have clients that have leaned on LiveStrong and the .org website for support while they had and were recovering from Cancer.

I’m not a fan of who Armstrong is as a person. But, I do not wish this case on him, afterall, I didn’t think he should have made a comeback after his 7 victories. Too risky. But I didn’t forget the young Pre-Cancer Armstrong we knew of, when I saw the champion Armstrong on the podium.

Ego.

KARMA.

pedaling with anger

Looking for a short turbo boost?
Focus all of your emotions into the pedals.

There is a saying around the interwebs about ‘Stomach of Anger’. Although I’m not really sure what they mean by that I can tell you that I have pedaled with Anger before. And it makes you fast! But also out of breathe very quickly.

You see I was on a group ride that was usually very steady paced. Everyone rotated evenly and the pace of the group as a whole was pretty quick at around 22-24 mph. But this day we had 1 rider that was randomly attacking the group.

It was throwing off the rhythm of the group and thus lowering our average speed, and it was getting on my nerves. So with each successive attack I was getting more and more P-O’d at this person and their failed attacks off the front that were distracting other riders, until he attacked one time, and I had enough!

I down shifted & MASHED the pedals, shift, MASH, shift, MASH, until I not only went by him at a much greater pace than he was going, but had gotten a significant distance up the road to a red light. As I sat at the red light attempting to catch my breath, I had a chance to think for a minute about what had gotten me so riled up. Although I felt better getting some anger out, I also felt guilty for doing the same thing that this person was doing to the group.

I guess in hindsight I was trying to tell him that he wasn’t the only strong rider in the group that ‘could’ go faster. I’m still not sure, but one thing I learned from this was that when I got my emotions together and focused my energy, that I could create a large amount of watts for a brief amount of time.

I could pedal in Anger!

The thing about pedaling in Anger is that your mind shuts down – you don’t feel any pain, all you have is raw emotion – and all that energy is poured into stomping on those pedals!

How to get odor out of cycling clothes

This has been quite a mystery for me for several years, and I have tried multiple products along the way, but still once I’m sweating then my cycling clothes stink.

Some of the things that I was trying (scented detergent, oxy-clean, fabric softeners, drier sheets) always seemed to be only temporary masks and the ammonium odor used to come back. Usually what I notice the most is my gloves when I wiped sweat from my brow.

Cause: Ammonium odor usually means that you are burning muscle, which is caused by a lack of glycogen (sugar) to use as fuel. This often happens when you are riding at intense heart rate for extended period of time – like a fast group.

What we have found is that if you wash your cycling gear with hot water – Double Rinse them and do NOT use any fragrant products & NO clothes softeners. They are merely a temporary mask & as soon as you start sweating again, the softeners attract the scent molecules and attach to them. This causes the odor to stick around longer.

Any other helpful tips, just throw in a comment below, Thanks!!

Dumbing down trails

There has been an ongoing trend of dumbing down Mountain bike trails.
Some sections of trails need to be maintained in order to keep the water run-off going properly. Side-Note: I understand that this is the USFS main concern for National Forestry property.

Some trail systems seem to be going in the direction of a smooth roller-coaster ride. Yes, they do great and Fun re-working of trails, but they make most trail systems (that I have ridden around Atlanta) so basic that anyone on most any bike shop bike could ride all of it.

Where is the challenge in that? Where is are the latest trails to challenge your skills? Don’t tell, because seemingly they are coming for those trails also – and they are bringing a big Zamboni to plow through any technical sections that maybe left.

Recently on trails that have been previously re-worked I have noticed that work-groups have gone so far as take out parts of a trail that have been a small obstacle for years. This is what we call ‘dumbing down’ trails so that anyone can ride everything. This happens when people take out parts of a trail because it is too challenging. Never-mind that there is no real danger in these obstacles – or that you could make an ‘easy path’ around an obstacle – they just take it out. Flatten and smooth out the trail so that a good Mountain biker could easily tow a child in a trailer through.

At what point are Mountain bikers going to notice how far they have gotten away from their roots.

Is it a goal to stop Bicycling magazine’s articles about how to bunny-hop, do a wheelie & how to do a track stand – due to the fact that no Mountain biker on an SORBA trail will ever need to know this information?

I have found myself going far away from some of these trails, in fact I would often literally pass 1 trail system to go ride trails that haven’t been bulldozed.

While on a camping trip over the 4th of July, I was shocked to hear that a trail system we were riding has had a sectioned that had been re-worked with a motorized shovel.
It suddenly hit me that the places that we are driving hours to get too are slowly being over-taken by the giant well oiled machinery of SORBA.

Most of the trail work they do is Great! But it seems that they are like a dictator who is getting drunk with power, and now wants to take on other countries – snapping roots, popping rocks, and leaving a dirt mound strategically placed in it’s wake.

I’m hoping that in the near future IMBA/SORBA will realize that in order to grow the likes of Pro Mountain Bikers, they will have to leave some technical sections on the trail.

Please focus more efforts on keeping trails open, and maybe opening more trails. But for the sake of the true Mountain bike passion, stop the insane pursuit of “sterilizing all trail systems”.

Tree down on trail

This past June 2nd was National Trails day. So, after unfortunately missing a couple work parties I made it out to the Bull Mountain work party. I got there and immediately saw David Muse throw up his arms as if to say “yes, you made it!”. David is a guy I’m always happy to see, fun, interesting & knows the Bull Mountain area like no one else that I know!

He knew that I had gotten my USFS chainsaw certification, but little did I know why he was so happy to see me.

Jeep up backroad

He asked me if I was willing to drive about 5 miles on the Forest Service Road (FSR) through a locked gate, and close to a trail, then hike along the trail until I got to where there were 2 trees down. Hmm, drive the Jeep up past a gate where most aren’t allowed to drive? heck yea!

Problem: the key for the gate was about a mile out of the way with people that were cutting another tree. So, off I went. I finally got in touch with the nice lady that had the key – they had hiked the trail to the tree, would cut & hike out. In the meantime I figured it was a good chance to gas up & prestart the saw to make sure she was running. She’s a Husky, so no problems. I met up with the lady that had the key, then headed to find my tree.

Along the way I saw a group along an odd place of the FSR – basically if you don’t have David’s knowledge of the trails there you were in for a pretty long FSR ride – so I stopped & they were actually slightly turned around, but I got them headed in the right direction. They came across the creek at the base of FS77A and turned right when they should have turned left, gone around the gate and up bear hair trail – which was where I was heading.

I got the Jeep up to the single-track with no problems. I threw on the normally equipped 70oz. camelback, grabbed the chainsaw, I debated whether I would need the gas & bar oil, but figured for sure it was better to carry it up then have to hike back out and back in again with it, especially since I hadn’t seen what I was getting into.

As I started the hike, I quickly remembered a good trick that I learned at the certification class. Take a belt and wrap it through the saw handle & buckle it – now you have a strap that you can throw over your shoulder.

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Legs were not happy at first and before half a mile I had switched hands with the saw & gas/oil. But soon I got into a steady hike, and after what seemed a couple of miles I found the tree that had fallen. Some branches had been caught by another tree and snapped back into the trail. So, I made a couple of cuts of the branches and was able to quickly get them off the trail. No big deal.

And then there was the trunk!
I figured I would go ahead and save this for later and hiked up the trail to find the other tree.

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I hiked what seemed like another mile before coming across the next tree. This one had been dead for awhile and had come down in a storm. It was a basic couple of cuts to get the weight of itself off the trunk, and then cut sections small enough to be able to move it off the trail. So, I made my first cut on the upper end of the tree, made the second cut back far enough by the bank of dirt that no one would hit it – and then it happened – the tree rolled over towards me, although I wasn’t in any danger, because of the dirt and the trail, it just exposed about a foot of more tree towards the trail. I tried to move this ‘trunk’ section of the tree, but she wasn’t budging. Oh well, just another cut to get that section out.

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After finishing up this tree and cleaning up everything off the trail I hiked maybe another half mile or so of the trail before turning back around and heading back to the first tree that I hadn’t finished yet. The Trunk!

the Trunk

When I got back, I stopped, set everything down, looked at the clock and it was after 1. So, I grabbed a snack bar and drank some more water while going over my plan of action on this tree. But first I really needed to sharpen the saw more – luckily I had remembered to bring along a file. My forearms are still nicked from sharpening the saw without a vise.

Since there were 2 supporting points on either side of the trail, I decided to cut the high side first. I knew the upper part of the tree was supported by 1 side of the trail, so I jammed some hunks of bark under the spot just below my cut and got to work. I was watching my kerf (first section of the cut) to make sure my saw wasn’t going to get pinched that would have sucked w/o having any other tools! As I got really close to finishing the cut I got nervous that it was actually going to pinch, so I stopped and ended up hand sawing it thru the rest of the way.

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I pulled the bark section and stacked them, it would make a great obstacle – and I could double up the tree for an awesome log-over… but I wasn’t sure of the trail rating and how it would work-out on this downhill, so I cleared the trail :(

Next I started cutting just off the trail – I had to go off the trail to get the tree out and reduce chance of getting the blade in the dirt. I did the 1/3 under-cut first, then started with the top cut. I had gotten closer than I expected and the tree jammed on me – the saw was pinched – stuck in place. I’m in a tight spot!. I looked around and was able to find a small dogwood tree that was down & section a 6′ section for leverage, and although it took awhile, I got the tree off the saw. Phew!!

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So, the rest of the tree I basically cut 2/3 the way through, rolled it, and cut the rest of the way, then rolled the sections out of the trail. Not that it was easy, but it was manageable.

Once I got back to the Jeep I remembered driving around a tree…. crap, I bet our work party organizer Debbie was twittling her thumbs wondering where I was and waiting on this key?! Wait, she has my cell phone number where I wrote out my name & number in case she needed to contact me – free reign!

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Well, since I’m here with all the equipment I might as well make the most of it and decided to go ahead and take off the upper limbs to clear the trail some more. Once I finished that tree, I saw another 1 that I had driven past – might as take a little off the top of this one also. These were both trees that were blown down and there wasn’t anyway that they were beneficial being in the trail.

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Phew, it had been a good and challenging, Fun day in the woods! So, I packed the gear back in the Jeep and headed out. Out the gate, locked her behind me, and back up FS77A. Once I got to the intersection with FS77, I vaguely remembered a girl named Polly asking if you can say you cleaned a climb if you have to stop and climb over a downed tree. Well, that heinous climb was directly on my right. I parked the Jeep, hopped out, gas up, and hiked up in search of this tree that came down over the heinous climb.

It was a dogwood. Not sure why it had fallen, but it was quick to get cut and out of the trail.
I hiked back down and headed back to the Jake parking lot to see if anyone (Beuller?) was around….. it was about 5 o’clock. Bueller?!

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I headed back on down the road and in true mt bike fashion stopped at the local Mexican restaurant for dinner. Today was a good day, I got things done, I spent time in the woods, I helped improve the trails for other riders, and no one was hurt!

never ride at the front

I have said it, and I see that others are posting articles or info about it. The problem is maybe too many people are taking it too far.

Do not ride on the front should not be confused with NEVER ride at the front.

Too many people seem to just sit-in – on ever ride, year around. Bah!
Too many people never do any work – whether they are afraid they will get dropped, feel they aren’t strong enough.

Sometimes you need to move, do something, stir things up. Sometimes that is for the group & sometimes that is just for yourself & your training.

It’s interesting how the group dynamic of a ride can change – week to week and sometimes during a single ride.
Not long ago, at the ‘Wednesday night World’s’ the group was being shy. There were only a few people rotating & it was often that if you rotated you would have to sit on the front for awhile before someone else would come around.

What happens next is that the stronger riders and/or opportunists attacks the group. Sometimes this is enough to stir things up, sometimes the ride will continue along in the same manner watching that person increase the gap until they are ‘out of sight, out of mind’. As this keeps happening all the stronger riders & some opportunists are ahead on the road and there isn’t enough people strong enough or willing to work to bring them back.

I watched this happen a couple times and tried to shake things up myself by rolling past the group on a downhill and along the uphill on the other side – what this caused was the group finally sped up and started getting more aggressive.

Remember, “Don’t ride on the front” is different from “Never ride on the Front” there are good reasons to rotate and pull-through, and there are good reasons not too. Sometimes the group is hammering along and you should conserve your energy for later. Sometimes you should rotate just to get others to rotate also, sometimes it is to keep the group going.

One of the best ‘team blocks’ I had ever witnessed was by Scotty Weiss – we were racing a 1Km pan flat crit in N.C. His team mate jumped the pack with another racer and they were rolling up the road – well most team mates would go to the front and soft pedal or not even pedal at all – but not these guys, Scotty went to the front and kept the field going at a steady pace. He knew if the group slowed down too much there would be attacks and his team mate would have less chance of winning the race. So, he kept the pace slow enough that his teammate was still going faster than the group, yet just fast enough that no one would attempt to attack the group! At that time I was a fresh Pro1,2 rider and at first I was bewildered that his own team mate was on the front doing the pace-making. It took me about 5 laps before I realized the plan.

Most everyone knows the basic tactics, but when you can mix things up that is when you are racing intelligently!

Jackrabbit over Memorial Day weekend

Over Memorial day weekend some friends and me did a Mt biking – camping trip (back) to Jackrabbit campground in Hayesville, NC. This is such a great location to ride and camp at due to it also being directly on lake Chatuge.

Apollo is dog gone tired.

Ride report: Friday was Noon Dog loop out 2 Saba beach – unfortunately for Apollo I took a wrong turn and we ended up doing an extra 2 miles before actually getting to the beach – this had him tuckered out for the rest of the weekend! Friday afternoon the Faster group went out for all trails, followed by a lake swim.

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Friday evening there was some discrepancies about who’s campsite was where, and who had reservations and at what location (luckily we were not at all involved in any of this). The park rangers showed up and went about attempting to get things sorted out – luckily for our ‘camp neighbors’ it all got sorted out and they did not need to re-pack and move to a different campsite because they spent about 3 hours setting up their campsite. Yeah, they had a BUNCH of stuff – but hey, they are out camping w/ their kids and they were really cool about us having our dogs – so everyone was happy.

Saturday was ‘no drop’ on all trails, lunch, Faster group (all trails), lake swim, dinner & some folks went out for a night ride. (some folks didn’t tell other folks to bring their night lights).

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Sunday was Kid’s day – Dale brought up his 2 boys and we rode at their pace. 1 of whom had the most awesome crash that I may have ever witnessed. Coming off the blue loop there is a double hump, he rode the first 1 well, but the 2nd 1 threw him – somehow, he appeared to be off the bike landing hand first, which turned into a cartwheel, then flopped onto the ground – the whole time the bike soloed away from him for about 30 yards into the woods before stopping – it was the craziest dis-mount I had ever seen! He wanted to be upset about it, but we were all patting him on the back & cheering so much I think he ended up taking some pride in it.

We followed that ride up with another lake swim, then afternoon ‘no drop’ ride.
Sunday afternoon several people went back to Greenville for the USPro race – although I really wanted to go, I had been there the past 2 years, and since the campsite was all set-up ‘sleep-in & recover’ on Monday morning with out all the driving sounded a little more appealing.

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Monday morning my friend Carey packed up early and headed home, so I decided to go out and explore the surrounding area some more.

I headed out to check out a friends cabin that is in the area. I originally drove directly past it. Came to the end of the road and turned around and came back. The directions were go South on the road – green gate, before the bridge. So, I saw a gate, but it looked very unused, so I kept driving, and ended up going over the bridge before realizing that must have been the gate. I hiked in through the tall grass a little nervous due to the fact that there isn’t an address, so I wasn’t really sure if this was the correct cabin or not.

old cabin

I’m not sure how old the cabin is, but it was definitely rustic in nature. I was nervous when I walked across the deck. Each of the boards looked like they could give way at any time.
The nice thing about the cabin was that it was just up from a pretty good size creek. It looks like you could at least walk down to the creek and cool off if you wanted too – not that you could do laps or anything, but at least soak a little bit.

I ended up going for a walk with Apollo since we were on a quiet road. We went past the bridge and up the hill – Apollo was running from shade tree to shade tree now due to the sun. We were stopped under 1 of the big trees beside the road when I noticed a Solar panel in the pasture. This was the 2nd time on this trip that I had seen what appeared to be a field of solar panels.

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After I got back home, I did a little research into these solar panels in Hayesville, NC. I came across Green States Energy website which talked about 2 different projects in the Hayesville area – so I’m sure that I saw one of these 2 projects, but I can’t tell for certain which one…. although I would guess it was Hindsman, since the one I saw from the road was on a slight hill – unfortunately didn’t get a chance to get a picture of that one.

Waterfall near Unicoi.

On the way back from Jackrabbit I decided to stop along the way at the top of Unicoi gap and reheat some lunch. After eating, I took Apollo for another short hike and hiked back to a waterfall that I had been too before – I particularly like this waterfall because it has a man-made ‘basin’ near the base of it that fills with water and has a little run-off.

12 Long Haul Essentials for Mt Biking

Recently this year I have been doing much longer and often solo rides.
These are Mt bike rides in the Chattahoochee National Forest where I am out exploring new (to me) areas of the forest. I will look at a map of an area and sometimes wonder how to connect different sections of this vast forest, or I will see a trail/old logging road and explore where it goes. Often the only signs of life I come across are wild-life and Army Rangers in training. So far this year I have seen many deer, several turkey, a couple hogs and a bear.

As it was well phrased recently in Outside magazine: “No one knows the sorrow of being stranded without tools like a cyclist.”

For these reasons I realized that I needed to start planning out what I have in my pack that is not the norm for a 2 hour mt bike ride. But for those longer rides, I am adding some items that I deem necessary in a worst case situation. And since I’m in remote areas this means more self-reliance.

River crossing.

The norm for my pack is 70oz water, a pump (just more reliable and reusable than CO2), 2 tubes, clifbar, gel flask, salt tablets, Master Link, cycling specific multi-tool, a RoadID.

First thing – I always tell a friend that knows the general area, where I am going too and what area I’m planning on exploring and where I’m hoping to get back too a more civilized area. And I always let them know when I’m done!

1. Water tablets. I have gotten back to the car several times either with no water or very little left – and since we are coming into the hotter days of summer I figure that having iodine or water purification tablets in my pack might really save me from dehydration.
They are light, do not take up much room, and will be there when you need them – however, make sure you read the label before you have to use them. Most require 30 minutes to 4 hours to completely purify the water.

1A. Nuun tablets. A. I really like Nuun tablets that add a little flavor to any water – whether on the bike or not – but I strongly Dislike the flavor of Iodine – this is a good masking of it & bonus of added electrolytes!!!

2. Hemorrhage Control Compression Bandage – Something that has happened to a friend before was getting a pretty bad cut, and I know of a person that probably lived only because he was life-flighted out of an area. But imagine how scary that would be and how expensive the after-math was. What if all that could have been avoided? Having a compression bandage (and knowing how to apply it) can help stop the bleeding which will save your own or someone’s else life. When I did my CPR class recently Celox was highly recommended by the EMT teaching the cert. and I have seen it listed in many of the first-aid kits sold at local outfitters.

3. multi-tool – I know most Mt bikers carry a cyclist specific multi, but I also carry a regular leather-man multi-tool. They have pliers, knife, screw drivers, file, etc. Any of these tools can come in very handy to fix ‘on the trail’ problems.

4. Emergency blanket. seriously, these are very light and very inexpensive (about $7-15) and reflect 90% of your body heat. Even those hot summer days can end with really cold nights.
4A: I will often carry a windvest and even arm warmers, temperatures can change quickly on a mountain.

Mt Biking @ Lake Fontana, NC

5. compass or compass app. Although I have a good sense of direction and figuring out which way I need to be going – I usually do so based on the sun positioning. I have a back-up plan though – a Free compass App on my smart-phone. It is a great idea to learn how to use a compass in training before you need it in an ‘episode of lost’.

6. chain tool. and not just any chain tool, the Park chain tool that I used when I worked as a bicycle mechanic. Yes, it’s heavy. Yes, it will be worth lugging it around if I ever have to use it. I have broken my chain several times and the current multi-tool I have does not have a chain tool that works very well. This is a ‘better safe & be able to cycle 10 miles to the car than have to walk’ item. Besides that master link isn’t going to be useful if you don’t have a chain-tool.

7. Extra Food. Most anytime I get on the bike I have a gel flask and a cliff bar – when I know I’m going out for 4-6 hour ride, hike-a-bike, exploration trip – I will add a sandwich, an at least 1 extra cliff bar, a pop-tart or another kind of energy bar. I have found that I am more likely to eat and less likely to cramp if I have variety of things to eat.

8. Another ‘smart’ phone app is MyTracks When exploring I currently use MyTracks – and I try to remember to keep my phone is ‘airport’ mode to save battery. This is a great app that can help you figure out where you are and what direction you want to go and where you have been. CAUTION: using an app on your phone uses up your battery life which maybe precious in a bad situation. I have had to turn off MyTracks in order to save my battery life.

9. chem-light – this is something I watched the rangers use. They store for a long period, but you just pop the middle and they light up for about 8 hours. This is a great tool if you get lost and people are attempting to find you. I wouldn’t say that it doubles as a flashlight by any means, although if tied to a walking stick (as I’ve seen the Rangers do) it may aid you if you are walking and there isn’t any worries about batteries dying on you.

Long haul home

10. para-cord or similar string – I know that many people are wearing the para-chord bracelets, but if you are really in the outback wilderness, there can be many uses for such an item. Tying a splint to hold a broken bone in place or a twisted ankle, tie a sling in case someone breaks a collarbone, tie down broken shoe straps, tie down things onto your pack.

Originally designed for paratroopers, paracord is a kernmantle rope: a braided sheath over a bundle of seven inner cords. This mantle makes paracord very resistant to abrasion. 550 paracord is rated for 550 pounds: 300 pounds for the sheath and 35 pounds for each strand. The cords can be removed from the sheath and divided into two strands if finer string is needed.

Read more: 550 Paracord uses

11. Matches. If you get turned around/lost or have to settle in for the night lighting a fire will cause smoke to rise – which can keep you warm and also been seen for over a mile.

12. Know how. Ok, maybe this isn’t something you pack, but it is something that helps – it is practice for using all the things that you pack, and face it, if can have all the tools with you, but what good is it if you don’t know how to use them.

For me, several seasons of camping, reading books/articles, CPR certification, shared knowledge and experience have helped me put together this list. And the list changes occasionally.

Anything I missed?? I would like to hear your input and specifics of what you pack for your longer ride/adventures!

Why dieting causes you to loose power

I hear many times from athletes that they can not get too low in weight because they loose power. But if the main factor in cycling is power to weight ratio – and that ratio increases if you lost weight then how can you also loose power?

I think that there is a point of minimum bodyfat where someone would loose strength or reserves. However, if that is the case, then what about all the Pro racers that come out of stage races with less than 5% bodyfat.

My hypothesis is that when people are dieting and do not eat as much for meals ‘reducing calories’ then when they go out for a long or hard training then they do not have enough nutrients in their body and they do not ingest enough calories too keep them going. Once the body runs out of nutrient supplies then it doesn’t function optimally – they loose energy (power).

Now take the same ‘reduced calories’ and factor in the high intensity of training and/or racing and the body is in a depleted state WHEN beginning an event – and since it is difficult for most people to ingest enough nutrition during an event, they eventually ‘loose power’.

Something I tell my clients is to ‘feed your training’. In other words you must eat according to what you are planning to do. If you are going to hang out on the couch then you can/should consume less food. But especially consume less food that the body would use immediately for energy. This is a good time to consume foods that the body would use as building blocks or repair.

When you have a long training day or race day, now is the time to ingest more foods that the body can and will use for energy.
This past weekend I was leading a group ride – I got up 30 minutes earlier just so that I could prepare some Belgium waffles with maple syrup. Less than 2 hours later we were all on the bikes and riding a few miles over to a 3 mile climb – I had a great day, which started out with a meal that was going to fuel my activity.

This morning I was in a meeting for a couple hours and have been working on some research and getting some ideas on paper. For breakfast this AM I had an omellete with chicken, salsa and guacamole. Foods that I wouldn’t get a burst of energy from, but food that will keep a steady stream of nutrients with out an insulin spike.

Want to really find out all the details of nutrition and proper dieting, check out my EbookSupport independent publishing: Buy this e-book on Lulu.

Remember: Feed your training.

Does Protein intake improve cycling

An interesting Does protein intake improve cycling“>article + discussion.

I’m a fan of eating a higher protein diet after hard rides for muscle recovery and repair.
This does not negate the need for simple sugars and carbs immediately after a ride – then my next meal will usually be more focused on protein. BUT keep in mind that I am a protein metabolic type. Meaning that I do well eating meat, steaks, chicken, fish, beans. Some people don’t feel as well on a diet like this, but eating ‘more’ than usual would be helpful.