October 2009 Entries
I have the extended presta valves on my tubes (deep rims). When I lift my bike the wheels always rotate and settle with the valves at the bottom (obviously due to the extra weight). Is this extra weight enough that the wheels should be counter-balanced (like the way car wheels are done)? I've never noticed a vibration or hop when I ride. But I wonder if there's an effect on speed/smoothness. Or, maybe the wheels don't rotate fast enough to be a problem?
... This was the first CX race I have done where I only used my small chain ring (a 34). There were just never any real power sections where you could get any speed - the few straight flat sections were on loose, bumpy sand and grass, and the descents all had short uphill turns at the bottom where you needed to low gears and did not want to risk dropping a chain with a front shift. Nobody else I knew used their big ring either. Read More...
Now, it’s the morning of the first day of racing. Tonight will be a show! For people who don’t know 6-day racing, I like to describe it like boxing in Las Vegas… its all about entertainment. The big names are here and the promoter expects everyone to put on a show. Don’t get me wrong, the racing will be tough. But, it will be fun too! Read More...
... The descent was a really fun single track with shallow, banked turns that you could really fly down. Then there were 2 sets of tape zig-zag sections on dirt/grass fields and 2 barrier sections. Some of the turns were pretty loose and off camber, but compared to the other races I have done this year, I would say this one was probably the least technical. No run-ups! ... In general, if there was a course I could win on, this would be it! ... Read More
The race was at the Soquel High School course where I raced last year. Course is basically flat but with some steep little kickers up and down the sides of berms, some of which are loose and off camber. There was also a long section of power sucking turns and zig zags on bumpy grass. There is quite a long steep, loose run-up... Read More
V-CLUB TRAINING CORNER
We’ve teamed up with Marilyn Trout, certified USA Cycling Elite Coach to answer V-Club members’ training questions. You can view her coach profile at: http://www.trainingpeaks.com/coachdirectory/searchbydiscipline.asp#MarilynTrout
Send your cycling inquiries to Marilyn, and for a limited time, if yours is selected to be answered in our V-Club column, VeloWear will send you a $20 gift certificate that can be used towards any purchase on VeloWear.com. To submit your inquiry, e-mail her at marilyn@mountainpedals.net, and type “V-Club Training Question” in the subject line of the e-mail.
V-Club member Tia Haenni is our 33rd winner of a $20 VeloWear gift certificate! Her question that follows was answered by Peg Labiuk (nee Peggy Maass), a colleague of Marilyn Trout, and a certified NCCP level 3 coach with a career in international road and track racing. She is a World Championship medalist, World Record holder, U.S. Olympic Team member, former British national team coach and Kreb's Cycle co-founder (British Columbia, Canada).
Climbing with Asthma
Hi,
I have diminished lung capacity due to childhood asthma. It isn't a problem most of the time, but I really feel it on the hills and need a few minutes of recovery after each climb. What advice do you have to help build hill stamina? Should I do more hills, interval hills? I feel like my lungs are holding the rest of my body back! I've used inhalers but find that just makes me shaky with exceedingly dry mouth. Thanks!
Tia Haenni
Hi Tia,
I am a fellow asthma sufferer, so I sympathize with your problem. I’m not sure which inhaler you tried that left you feeling shaky with dry mouth, but you should go back to your prescribing doctor and try again. There are always new products coming on the market. Unfortunately it may take several trials and several weeks with each type of inhaler to find one that works for you. I think the relief you will feel with the right medication will be worth it.
I have also had success with diet change (avoiding wheat and dairy), Chinese cleansing herbs, and herbal allergy remedies, so you might explore those aids too. Cool temperatures aggravate my asthma, so I have more trouble in the winter months. Then, it’s even more important to work at keeping calm. It’s easy to feel anxious when your airways are restricting. I talk to myself about staying steady and getting through the warm-up time especially. Slow down your exhale and lift your head and upper body up to facilitate a free breathing pattern and a positive outlook.
As you mentioned, hills are more difficult because of the increased effort. It helps to keep my upper body loose except for pulling back on the bars when seated or rocking the bike slightly when standing. The extra recovery time you need is normal, but it doesn’t mean you stop pedaling until you catch your breath. Wearing a heart rate monitor will show you that your heart rate drops fairly rapidly after the ascent. Train yourself to keep pushing over the top, even though you are breathing hard, so you don’t drop pace significantly. Occasionally I get caught and do have to ease up to slow my raspy breathing, but most of the time if I keep a positive attitude and pace myself, I can ride hills without an episode. I do need a long warm-up; usually after 25-50 minutes easy pace I’m ready to go. I recommend you determine your needs – how much warm-up you need, and if you have allergies or weather conditions that contribute to your asthma. Pay attention to those and work with it. Then, yes, do more hill repeats to build up your leg and lung strength. I’m a fan of timing intervals and making note of the gears you use or wattage because then you can monitor improvements instead of just going by feel. By planning ahead, instead of inwardly groaning when a climb comes into view, you’ll look the challenge square in the eye and rise to the occasion.
Peg
Submitted by V-Club member Will von Kaenel
With our new Voler kits this year, I sprung for the Thermal Jacket. This is the same sold by Hammer. I commute to work, and yesterday it was 35 F at 7 AM, and 61 F at 6 PM. The jacket, with its full coverage of IsoWind, was great in the morning, but too warm in the evening. But, being thermal and all, it is thick, and doesn't readily fit in my back pocket. Read the Solution...
Sunday was the first race in the Bay Area Super Prestige Cyclocross Series in McLaren Park in South San Francisco. The BASP series... is the most competitive of the NorCal CX race series. The series is 5 races and McLaren Park is probably the most demanding course. It definitely has the most climbing and also features the longest run-up of the series. What goes up must come down though, and in between the climbs and run-up are some very bumpy, single track technical descents... Read More
V-CLUB TRAINING CORNER
We’ve teamed up with Marilyn Trout, certified USA Cycling Elite Coach to answer V-Club members’ training questions. You can view her coach profile at: http://www.trainingpeaks.com/coachdirectory/searchbydiscipline.asp#MarilynTrout
Send your cycling inquiries to Marilyn, and for a limited time, if yours is selected to be answered in our V-Club column, VeloWear will send you a $20 gift certificate that can be used towards any purchase on VeloWear.com. To submit your inquiry, e-mail her at marilyn@mountainpedals.net, and type “V-Club Training Question” in the subject line of the e-mail.
V-Club member Bek M. is our 32nd winner of a $20 VeloWear gift certificate! Her training question follows...
Staying Fit During Pregnancy
Hi Marilyn,
I recently found out I'm pregnant, and I'm really worried about staying in racing form after my pregnancy. What can I do while I'm pregnant to make sure I don't lose too much power and speed afterward?
Thanks!
-Bek
Bek,
Congratulations! There is no better trophy than cradling the precious life that you will hold in your arms. The tiny “trophy” I was given just about 16 years ago, is now 6’2” and still very precious.
With all the thrill that comes with the “win”, there certainly is much concern about the many unknowns that come with pregnancy. There are fears that are common to all women no matter what level of fitness or “out-of-shapeness” one is in when given the news that they are pregnant. However, for women like us whose lifestyle is very much involved with an optimal level of fitness and being competitive about it, we need some practical guidelines to help us maintain this form without risking the development of the baby. (Deep down inside we also crave the assurance that we haven’t given up our racing form forever. Some days it definitely will seem like you have. You haven’t. Enjoy the journey, it’s a season.)
I found out I was pregnant the morning of the Athens Twilight Criterium, just after I returned from racing a very hot Tour of Bisbee. When I returned home, my doctor advised an ultrasound and realized then that there definitely were two of us racing in Bisbee. I was quite concerned about the tough training and racing I had done up until that point and voiced my fears to the doctor. I am so thankful for having a doctor who understood how to deal with a situation such as this. He put my fears to rest. Here are a few of the myths that have circulated about pregnancy and exercise.
Elevated Core Temperature: It was thought that exercise during pregnancy would elevate the mother’s core temperature enough to negatively impact the developing fetus. However, medical science demonstrates that pregnant women moderate their core temperature better than non-pregnant women.
Adrenaline Response: It has been said that women who exercise during their pregnancies experience premature births because of the catecholamine, or adrenaline, response. Although there is a transient elevation of fetal heart rate following exercise, it returns to baseline heart rate very quickly.
Oxygen and Nutrient Delivery: It was also believed that the developing fetus’ rate of oxygen and nutrient delivery was shunted away to the internal organs during exercise. With the mother’s normal physiological adaptations to pregnancy being increased cardiac output and blood volume and the placenta’s development to ensure constant nutrient delivery, there is no need for concern that either oxygen or nutrients are being diverted elsewhere.
Although knowing that it is safe to exercise during pregnancy, it is most important that you know the contraindications (Table 1 & 2), see your health-care provider regularly and have been given the thumbs up to continue with your current exercise regimen (Table 3 recommendations). Once you have been given the OK, set yourself some goals that will help you maintain fitness, manage weight, combat fatigue and provide refreshment. Be willing to change your exercise regimen as your body changes.
Soooo … what can you do to make sure you don't lose too much power and speed afterward? I’ve given you some training parameters to help maintain your current fitness without compromising the development of your baby. Keep in touch with your new teammate, your doctor, go into this season with confidence and not worry or fear and by all means, enjoy the journey!
Table 1: Absolute Contraindications to Exercise During Pregnancy (Adapted from ACOG Committee Opinion 267,2002)
- Restrictive lung disease
- Hemodynamically significant heart disease
- Incompetent cervix or cervical cerclage
- Multiple gestation with risk for preterm labor
- Persistent second or third trimester bleeding
- Placenta previa after 26 weeks of gestation
- Premature labor during the current pregnancy
- Rupture of membranes
- Pregnancy-induced hypertension
Table 2: Relative Contraindications to Exercise During Pregnancy (Adapted From ACOG Committee Opinion 267, 2002)
- History of sedentary lifestyle
- Intrauterine growth retardation
- Poorly controlled hypertension
- Poorly controlled seizure disorder
- Poorly controlled insulin-dependant diabetes
- Severe anemia
- Chronic bronchitis
- Maternal cardiac arrhythmia
- Poorly controlled thyroid disease
- Extremely overweight (morbid obesity)
- Extremely underweight (BMI _ 12)
- Orthopedic limitations
- Heavy smoker
Table 3: Exercise Recommendations During Pregnancy
Avoid:
- Scuba diving
- High altitude activities
- Activities with risk of fall
- Activities with risk of abdominal trauma
FITT principle (frequency, intensity, time, and type) for elite athletes:
Frequency = 4 to 6 X per week
Intensity = 70% to 80% maximum heart rate or hard PE
Time = 60 to 90 minutes
Type = competitive activities as tolerated during pregnancy
Adapted from: Paisley T.S., E.A. Joy, and R.J. Price.
Exercise during pregnancy: A practical approach. Current Sports Medicine Reports
2:325–330, 2003.
Marilyn
With all four ProMan riders making it to the finals, the scene was set for a fast race. Teammate, 17-year-Old Coryn Rivera launched an attack right off the line, drawing out the field. A potential winning move of ProMan’s Christen King & Theresa Cliff Ryan was bought back after establishing a considerable gap. Olds countered, dug deep and lapped the field. Read More...
After collecting four medals at this year’s Pan American Track Cycling Championships, Higgins began her quest for the Stars-and-Stripes tonight at the first National Championship Omnium at the ADT Velodrome in Carson CA, winning what is to be the first of eight events she will contest at these national championships. Cari grabbed the sixth national title of her career in impressive fashion placing first in three of the five omnium events. Read More...
The Webcor women's team including Katheryn, Karen, Patt and new 2010 Webcor team member, Lindsay Myers will be helping to lead a TrekWomen Breast Cancer Awareness ride on Sat. Oct. 10 hosted by The Bicycle Outfitter. The ride leaves from The Bicycle Outfitter in Los Altos at 10 am. There are 10, 25 and 50 mile options (the 50 mile option is a "secret" - just sign up for the 25 mile route and there will be an extra mileage option).
Sign up at: https://event-manager.compete-at.com/Manager/event/home.do?eid=1494
and support a great cause and ride with some team members. There is also an outdoor expo event in the Outfitter parking lot and a free BBQ from 3-5pm.
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