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08 Oct 2008 17:22
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The is e-mailed without cost or obligation each Thursday to road cyclists around the world. Click for a Click to on what you read in this issue! Bike Commuting Act Passes Cycling Shorts Make Your Miles Worth Money Scott's Spin Goal Keeper Classifieds (1 new) Best of Coach Fred Fixing a Bad Climbing Habit
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Road Racing Roundup New Shot Fired at Lance
Uncle Al Ride It, Clean It
Try This on Your Next Ride Eat to Lose Weight
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1. WEEKLY DISPATCH
o^o o^o o^o o^o o^o o^o o^o o^o o^o 2. CYCLING SHORTSED'S NOTE: Thanks for your response to last week's poll on your interest in a RoadBikeRider.com jersey.
Nearly 2,000 votes were recorded, and 77% indicated they'd buy a jersey, depending on price. And on design and features, of course. Quality shouldn't be an issue as we're considering having the jerseys made by Voler, one of the top companies in custom cyclewear.
So we'll now give the project serious consideration. This starts with commissioning a jersey designer to create a snazzy look in colors that boost visibility on the road. If we can't pull that off there's no sense going forward.
Depending on a couple of options, the cost to RBR would be about $56 per jersey. If you allow us a 15% markup to offset time and materials for labeling & packaging, and to add a few bucks to the bottom line, that pushes the price to about $65, plus shipping.
Regrettably, that cuts out quite a few potential customers who voted. Only 12% said they'd pay $70 or more. We hate price keeping roadies out of RBR colors, but you see the economic reality.
Thanks again for your feedback. With winter coming on, there's time to keep thinking before it's short-sleeve jersey season again.
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Congress Passes Bicycle Commuter Act
If you listened to Rush Limbaugh's radio program last week you may have heard him mock the bike commuting legislation contained in the historic Wall Street bailout bill.
The influential right-wing commentator used the inclusion of cycling to voice his disgust about the "pork" that had found its way into the $700-billion package.
Limbaugh spoke in derisive tones about bicycle riding. Little did he know (or probably care) that the cycling-friendly legislation was 7 years in the making. The so-called "bicycle tax" provision was part of an additional $110 billion in line items added to the already massive bailout legislation.
Some of that probably was pork, but Limbaugh chose the wrong example to rail against.
What section 211 of H.R. bill 1424 does is give employers a tax credit for workers who pedal to their jobs. The amount is $20 per month per cycling employee.
This benefit helps cover the cost of employer reimbursement for reasonable expenses incurred by an employee "for the purchase of a bicycle and bicycle improvements, repair and storage, if such bicycle is regularly used for travel between the employee's residence and place of employment."
Score it a long-sought victory for the national advocacy organization, the League of American Bicyclists. LAB in turn credits the persistence of Rep. Earl Blumenauer (D-OR) for spearheading the lengthy political process on behalf of the ride-to-work movement.
(Actually, Blumenauer voted against the bailout bill despite the Bicycle Commuter Act's inclusion. He cited his opposition to other aspects of the wide-ranging legislation.)
According to LAB president Andy Clarke, the cycling provision previously failed passage when attached to bills dealing with matters such as climate change, energy and transportation.
"It's ironic," he says, "that it would wind up in a financial rescue package, but we'll take it. I'm not going to quibble with the method. I'm glad to see it done.
"Bicycle commuters will now be extended similar benefits to people who take transit and drive to work. It may not be a total game changer -- it's still a relatively small break -- but it gets us closer to the kind of treatment that cyclists in the U.K. and other parts of the world have had for years."
Clarke invites cyclists to keep an eye on the LAB website at http://www.bikeleague.org "as we work on the implementation process."
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Dieting Dangers
We're on Dr. Gabe Mirkin's newsletter mailing list. He's a dedicated roadie, often riding fast centuries and other events on a tandem with his wife. His weekly newsletter frequently contains his short takes on topics of interest to those of us with a fitness lifestyle.
Here's an interesting item from what Dr. Mirkin terms his "Fitness and Health eZine." Subscriptions are free at http://www.DrMirkin.com
The question is posed: Why do so many people fail to keep weight off after they diet? And the doc's answer is:
"A new study shows that older people who diet without exercising lose huge amounts of muscle. When weight loss was combined with exercise, they did not lose muscle (Journal of Applied Physiology, October 2008).
"Loss of muscle slows metabolism even further because larger muscles burn more calories at rest.
"In the study, elderly sedentary people were placed in three groups: (1) diet only; (2) exercise only; (3) diet and exercise.
"Those who dieted and exercised for four months lost more fat and less muscle than those who only dieted. Most of the exercisers chose to walk on a treadmill, which is not a very vigorous endeavor.
"This also explains why losing weight repeatedly through dieting shortens a person's lifespan.
"Many people go on diets and lose weight, quickly regain their lost weight, and then go on a diet again. These people then become fatter at the same weight because they have lost so much muscle. Therefore, at the same weight, they have fuller fat cells.
"Full fat cells produce an immune stimulant called cytokines that turn on a person's immunity continuously to cause inflammation, which increases risk for cancers, heart attacks, strokes, diabetes and other harmful diseases."
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Quick Tip: Nix the Stickies. You know the benefits of sipping a sports drink on rides, but you hate the stuff dripping from your bottles and making a sticky mess on your bike. Here's a good solution (besides the leakless CamelBak Podium bottle we recently reviewed). Carry water in your bottles and a flask of energy gel in a jersey pocket. Several gel brands are available in a large container that can be used to fill a reusable flask. One of our favorites is Hammer Gel (http://www.hammernutrition.com). You can nip from the flask's bottle-like nozzle and chase it with water to get the energy benefits of a sports drink without the sticky drips.
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Here's a way to make your miles worth money: The new Plus 3 Network lets you turn every ride into a fundraiser for the cause of your choice. After signing up, you log rides on the website or do it automatically via a GPS device. The Network credits your account as much as $0.02 per mile for road rides ($0.025 for mountain biking). Then every so often, the Network tells corporate sponsors how many Plus 3 members covered how many miles, and the sponsors write a check to your cause. Membership is free and allows you to count running, walking and swimming miles too. For details on this worthy new program, which was launched at Interbike in late September, click http://www.plus3network.com
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Lance Armstrong, founder and chairman of the Lance Armstrong Foundation, which supports cancer centers and survivors, is the 2008 recipient of the Public Service and Advocacy Award from the American Association of Cancer Institutes. He was feted in Chicago on Monday along with Sen. Edward Kennedy, honored for his support of biomedical and cancer research.
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RBR steers clear of political partisanship, but that doesn't hold true for some of our readers and advertisers. CycliStat's Gary German of Redding, California, is a big Barak Obama backer and is taking his support on the road. He intends to ride 1,000 miles (1,610 km) during this last month of the presidential campaign. His "Obama Bike" has an on-board public address system. German, 55, says he'll concentrate his effort in Reno because Nevada is seen as a swing state in the Nov. 4 election. His website and blog is at http://www.1000Miles4Obama.com. We'll be happy to give equal space to cycling-related efforts in support of John McCain, and you are welcome to comment.
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Attention Dura-Ace clincher wheel owners: Shimano has found a greater likelihood of puncturing when riding Dura-Ace WH-7850-C24-CL and WH-7850-C50-CL wheels. The problem is blamed on the surface texture of the rim in combination with the use of spoke-hole plugs. The solution is to replace the plugs with 18-mm high-pressure Shimano rim tape. Dealers have been instructed to do this free of charge. Info at http://tinyurl.com/4fz5z9
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Cascade Bicycles, the bike shop owned by RBR contributor Alan "Uncle Al" Ardizone and his wife Leslie, won the local "Best of the Valley" award for the 7th time. The shop is in Montrose on Colorado's western slope (county population: 35,000), which is also home to RBR's Coach Fred Matheny.
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Comment of the Week
Last week's feedback was dominated by 3 topics: (1) RBR readers value our special reports from the annual Interbike trade show and have doomed us to yet more life-shortening weeks in Las Vegas; (2) most readers prefer shorter, snappier news write-ups at the expense of detail; (3) Greg LeMond is roundly disliked and even pitied for his incessant insinuations that Lance Armstrong did not race clean. This comment from a reader who signed on as "tj" was the most balanced:
"What has Greg LeMond done for us lately? I know that he doesn't need my approval and I am certainly in awe of his being the first American to win the Tour de France in such an innovative and dramatic fashion. He now seems bitter, brittle, volatile and fragile.
"I don't know if Lance Armstrong or anyone else has taken performance enhancing substances before, during or after their careers. I do know that LA has given and given to cancer research and continues to do so.
"LA also made Americans think about bicycles once in a while, not a small thing.
"I could be wrong, but GL appears to just be seeking publicity by casting aspersions on others. Does he promote cycling or cycle racing in any positive way that I am unaware of?
"His work with those who suffered sexual abuse in their past is certainly admirable. Let's hope that he becomes the identifiable face and voice of those unfortunate souls. They need a hero, and we need GL to promote cycling as a positive activity."
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Share your thoughts about stuff you read in this week's newsletter by clicking comment. Or just go to that page to read the variety of interesting opinions and helpful tips from your fellow RBR readers.
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3. SCOTT'S SPINGoal Keeper
As the cycling season winds down here in the northern hemisphere, it's time to set goals for 2009.
"Ride more" doesn't cut it.
For a goal to be effective, it must be specific. "Ride more than Big Ring Bob" is better. But a goal also has to be measurable: "Ride more than Big Ring Bob and make him cry like a baby."
It's also smart to establish different levels of goals. You need stretch goals and lifetime goals, such as, "Ride more than Big Ring Bob, make him cry like a baby and ultimately crush his manhood."
Need help creating your own goals? Read on.
Goal: Learn to change a flat.
Stretch goal: Learn to change a flat in less than an hour, for cryin' out loud.
Lifetime goal: Never change a flat because you're so inept that someone can't stand the delay and does it for you.
Goal: Ride to work one day per week.
Stretch goal: Ride to work everyday.
Lifetime goal: Ride right past work because you're retired.
Goal: Enter a race.
Stretch goal: Finish a race.
Lifetime goal: Win a race -- and pass the drug test.
Goal: Raise FTP by 5 watts.
Stretch goal: Raise FTP by 10 watts.
Lifetime goal: Learn what FTP means.
Goal: Lower time trial PR by 1 minute.
Stretch goal: Lower time trial PR by 2 minutes.
Lifetime goal: Don't fall over when being held for time trial start.
Goal: Complete a century.
Stretch goal: Complete a century in less than 6 hours.
Lifetime goal: Burn more calories than you eat at the rest stops.
Goal: Keep bike clean.
Stretch goal: Keep bike clean enough to eat off.
Lifetime goal: Buy new bike whenever old one gets dirty.
(Scott Martin's eBook, Spin Again, contains 181 of his witty, sometimes wacky, and occasionally heart-felt observations on road cycling. Enjoy 3 classic Spins again and place your order -- instant delivery by download -- by clicking here.
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4. CLASSIFIEDS
Also see the Classified Ads page on the RBR website and please support these advertisers that help make this newsletter free for you.
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WABI WOOLENS - Top quality wool cycling jerseys!
Wool weather is here. Wear Wabi, called the "Rolls Royce of
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CueClip - Map/Cue Sheet Holder. World's best! Club discounts.
Emergency LED Lights, Saddle Leather Care Products,
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Also on Classified Ads, these Roadie Ads:
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Bianchi Giro road bike (new this week)
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Wanted: RBR cycling writers
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5. BEST OF COACH FRED
Fixing a Bad Climbing Habit
Q: On our group rides, one guy throws his bike back every time he stands on a climb. It's miserable to ride behind him. How can we help him correct this dangerous habit? -- Shirley B.
Coach Fred Matheny Replies: Making the bike kick back when going from sitting to standing on a hill is a common technique flaw. Unfortunately, it's also a natural action. Almost all new riders do it without realizing it, and it seems to be a problem for some veterans too.
The danger is to the rider behind. When a front wheel is struck, it's easy to lose control and fall. Meanwhile, the front guy will feel only a bump against his rear wheel.
The bike doesn't actually go backward when a rider stands, of course. It just seems to in relative terms because the bike slows abruptly.
Here's what's happening and how to prevent it:
When standing on a climb, the tendency is to pull back on the bar and lurch forward to rise from the saddle. This interrupts the pedaling action and, because of the grade, the bike decelerates.
The rider doesn't sense that happening. Ignorance in this case really is bliss. It's certainly disconcerting and dangerous for the rider behind, and it's not hard to prevent or at least minimize.
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Stand on a power stroke. When a rider is doing it wrong, explain what's happening and suggest that he practice his timing so he stands as one pedal comes over the top. By making a smooth stroke this way as power is being applied, he'll keep more of his speed through the transition.
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Push the bike forward. As he stands, he should also push ahead slightly with his hands on the brake lever hoods. When timed with the key pedal stroke, this move further offsets any speed loss that slows the bike relative to the one behind.
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Communicate. Some riders always say "Standing!" just before they do. This alert is helpful, but it isn't a substitute for proper technique.
Tip! When following any rider on a climb, it's a good idea to leave at least a foot (20 cm) between your front wheel and his rear wheel, and ride several inches to the left or right rather than directly behind. This creates a safety margin no matter how good the guy's standing technique. Stay aware of body movements for signs that a rider is about to stand.
(Seeking expert guidance on cycling skills? 150 techniques are covered by Coach Fred in his comprehensive eBook, Solutions to Road Cycling Challenges. To see the contents, read 2 excerpts -- "Panic Stops" and "Pacing for Long Rides" -- and order for instant download, please click here)
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New on RBR's PREMIUM SITE
Members will find the links to this new content on the What's New? page after logging on.
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In "TT Transition" a roadie who loves time trialing is forced to hang up his custom TT machine, by Fred Matheny.
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Our latest "What's On" has Ed Pavelka's short take on the multi-featured Polar CS200 cyclecomputer with heart rate.
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Our man in Europe, Les Woodland, hopes Armstrong does ride the Tour again, but not for a reason you'd expect. He explains in "The Armstrong Aggravation."
Join the Premium Site for access to these articles and 245 web pages of exclusive road cycling advice, information and entertainment. At just $24.99 per year for 24/7 access, RBR provides 10 valuable member benefits, including product discounts and 3 bonus eBook downloads. Check the bennies here.
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6. ROAD RACING ROUNDUP
Gleaned from news sources worldwide. Credited where exclusive.
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It didn't take long for sparks to fly between Lance Armstrong and the new president of Amaury Sport Organization, owner of the Tour de France. Jean-Etienne Amaury, the Stanford-educated 32-year-old son of company founder Philippe Amaury, said in his initial statement, "We can't say that [Armstrong] has not embarrassed the Tour de France, as he has had a quite a complicated history with it."
To which Lance, with hackles up, responded:
"The last time I checked I won the tour seven straight years and was never once found to be guilty of doping despite seven years of intense scrutiny. Not to mention that my team of 25 riders over those seven years was also never found to be positive. We won clean and fair.
"Also, according to industry standards, TV ratings, worldwide media impressions, spectators along the route, and global sponsorships were at an all time high. Where's the embarrassment in that?"
Then, to put his comeback in perspective:
"My main objective in 2009 is to bring about global awareness of a disease [cancer] that kills 8 million people annually worldwide. Nobody ever said that I need the Tour de France in order to try and achieve this.
"It comes down to an issue of distraction. While I love the event and France's people, I cannot accept this sort of grandstanding which distracts from the Livestrong message that is urgently needed, and being sought out, in many other places around the world."
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While Alberto Contador continues to question his future with Astana as Armstrong plots a return, team director Johan Bruyneel says the young winner of 3 grand tours isn't going anywhere: "Contador will remain with this team for the next two years. Actually, it's pretty simple -- there's a contract and there are no options to leave."
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Armstrong will be allowed to begin his comeback in Australia's Tour Down Under, Jan. 20-25, after all. His participation was in question when he missed the deadline for enrolling in the UCI's anti-doping program by 10 days. Riders coming out of retirement are required to be monitored for 6 months before they can race. Yesterday the UCI said: "This decision has been made after a careful assessment of the situation . . . Lance Armstrong has and will be the subject of very strict monitoring throughout the period running up to his return to the peloton."
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U.K. bookies are already taking bets on who will win the 2009 Tour de France. Current odds are 2/1 for Contador, 4/1 for Armstrong and 9/1 for Luxembourger Andy Schleck (CSC-Saxo Bank), the young and untainted brother of Frank.
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Overheard: "Lance has a great life and great women, but that is not his calling. He has that in his sport. If he manages the challenge mentally, his body will also be up to it." -- Jan Ullrich on Armstrong's comeback for an 8th Tour de France victory.
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A Spanish judge has declared Operation Puerto a dead case, potentially ending legal repercussions from the 2006 police bust of a Madrid blood doping clinic thought to be used by about 50 pro cyclists. The judge said no Spanish laws in effect at that time were violated. Lawyers, however, quickly appealed to Spain's attorney general, asking for the case to remain open. Although numerous riders have been implicated by Puerto, only 3 -- Ivan Basso, Jorg Jaksche, Michele Scarponi -- have served racing suspensions.
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Frank Schleck confirmed that he wired 6,991 euros ($9,450) to a Swiss bank account that has been linked to Operation Puerto kingpin Dr. Eufemiano Fuentes. However, the CSC-Saxo Bank star denies any wrongdoing. He said the payment, made in 2006, was for "training advice by experts" and he "never used or attempted use a prohibited substance or a prohibited method." Schleck has been suspended by CSC-Saxo Bank pending an investigation. He has offered to provide DNA to prove his blood is not among the 200 bags confiscated by Puerto from Fuentes's clinic.
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Blood samples from Italy's Leonardo Piepoli and Germany's Stefan Schumacher have been found positive for CERA, a red cell enhancer, in post-Tour de France testing for the EPO variant. This makes 3 Tour riders caught using CERA, the other being Piepoli teammate Riccardo Ricco. Spaniards Manuel Beltran and Moises Duenas were positive for traditional EPO. Piepoli won stage 10. Schumacher was the surprising winner of both time trial stages and wore the yellow jersey for 2 days. Retesting of other riders' samples by the French national doping lab is continuing.
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Overheard: "He cheated the whole team, especially me, and I will sue him until the last cent I have in my pocket." -- Hans-Michael Holczer, Gerolsteiner manager, in a cyclingnews.com interview after team leader Schumacher was busted.
"When it was announced that there was a new test for CERA, we were all happy. We sat on the bus and really celebrated. The whole team . . . except Stefan. He was suddenly very quiet and withdrawn." -- Sebastian Lang, Schumacher's Gerolsteiner teammate.
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Taking the lead from cycling, the International Olympic Committee announced yesterday it will retest doping samples from the Beijing Games to check for CERA. Samples from all athletes are being sent to the World Anti-Doping Agency lab in Switzerland. It's reported that more than 5,000 drug tests took place in Beijing.
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CERA stands for "continuous erythropoiesis receptor activator." As a red blood cell enhancer it lasts longer in the body than standard EPO so dosing can be less frequent and, some athletes thought, undetectable.
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The doping suspension for Riccardo Ricco, originally announced for 20 months, will actually be 2 years. The 25-year-old Italian received 18 months for using CERA while winning 2 stages of the Tour de France and an additional 6 months for his association with Carlos Santuccione, known as "Ali the chemist." Ricco indicated he may appeal. ''I'm very disappointed,'' he said. "I was expecting more sympathy.''
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Alexandre Vinokourov wants to return to racing in time for the Giro d'Italia next May. Not so fast, says the UCI. The blond Kazakh was caught blood doping during the 2007 Tour de France and that normally would keep him out of the peloton for 2 years. Vino, however, was given only a 1-year suspension by his country's cycling federation, and because he declared his retirement from racing the UCI did not follow through with its standard 2-year ban. Now it says it will. Vino, 35, wants to rejoin Team Astana, which is sponsored by Kazakhstan's government and several large companies. Astana director Johan Bruyneel, who already is dealing with another sticky rider unretirement, claims to have had no contact with Vinokourov.
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Overheard: "There is no way [Vinokourov] comes back until he agrees on the two-year suspension." -- Pat McQuaid, UCI president.
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New world road champion Alessandro Ballan has celebrated by buying a Ferrari F430, according to cyclingnews.com. The 28-year-old Italian chose one with a dark gray exterior, red leather interior and a 137,700 euro ($188,200) price tag.
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The Tour of Missouri will join the tours of California and Georgia as a "2.HC" stage race on the 2009 UCI calendar. In practical terms, this higher hors categorie rating is mostly about prestige. The number of elite ProTour teams allowed to race is still limited to 50% of the field. However, the number of UCI points and the minimum prize list both increase, which may mean stronger teams with bigger-name riders.
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The Tour de New York, a 6-day pro stage race across upstate New York, has been announced for next August. The event would begin with a criterium in Rochester on Aug. 8 and include a time trial, a circuit race and 3 road races.
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Taylor Phinney's path to concentrating on road racing took a circular detour last week as the 18-year-old prodigy won 3 USA Cycling track national championships at the ADT Event Center in Carson, California. The son of road racing legends Davis Phinney and Connie Carpenter won the kilometer time trial in 1:03.2, won the 4,000-meter individual pursuit while setting a track record of 4:23.5 in qualifying, and was a member of the winning Garmin-Chipotle 4,000-meter team pursuit foursome (4:21).
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Upcoming on Versus: Highlights of the Vuelta a Espana will be televised on Oct. 11 at 5 p.m. ET. Click http://www.versus.com/cyclysm for the Cyclysm Sundays schedule and features.
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7. UNCLE AL
Ride It, Clean It
I never made a self-promise I couldn't break within 48 hours. More miles, more rest, losing that extra 3 kilos . . . the list goes on.
Trouble is, life gets in the way. But I've found that if you can convert a pledge into a ritual (within 48 hours), you've got a good chance of seeing things happen.
Like cleaning your bike after every ride.
It's not a daunting task. In fact, it's not a bigger deal than what you do before every ride. Water bottles? Check. Tires up to pressure? Check. Seat bag with repair kit? Check. Eye protection? Check. Packet of energy gel just in case? Check. A quick run-through is all that's needed to be sure everything is in place.
Make post-ride cleanups a similar ritual and you'll be happy with the result. Here's how:
After a dry ride, wipe off dust and road grime by using a soft, clean rag dampened with your choice of a bike-specific cleaner wax or my favorite -- good old spray furniture polish (Pledge or a cheap generic brand). Never wipe with a dry rag; it'll put fine scratches in the finish. Spray the rag (not the frame) and work from the top down with light pressure. If you've dripped sweet stuff on the frame, use a wet rag first as Pledge won't always cut through it.
Keep flipping the rag to a clean area as it picks up crud. You'll be surprised how much dirt is on your bike after just one ride. After you've wiped down the frame and components, go back with a clean rag and buff the tubes to a nice sheen. Furniture polish also leaves a coating that helps prevent dirt buildup and makes the next cleanup easier.
After a wet ride, grab your bucket with its assortment of sponges, brushes, clean rags and grease-cutting Dawn dishwashing detergent. Add warm water and a squirt of the soap. Wet the sponge or rag and wring it out. Once again, work from the top down quickly and softly. A rag is better than a sponge for getting into tight places. Rinse it frequently in the detergent solution.
Dump the murky water, rinse the sponge and rags, then wipe down the bike with warm water to remove the soapy residue. Using warm water helps the bike dry quickly so you can do the Pledge thing.
To clean wheels I use a piece of old towel and some hot, Dawn-infused water. I cup my hand and rag around the tire and rotate the wheel with my other hand. If you do this right, you can clean the tire and rim sidewalls in one rotation. Rinse with clean water. This procedure removes road oils and lets you inspect the tires for cuts, glass, thorns or whatever.
Cleaning Tips
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Keep your supplies together and convenient. If you have to search through the garage to find your stuff, you'll shrug your shoulders and walk away.
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Stay away from the drivetrain. You're not trying to clean the chain but merely get the grime off your bike. Chain care is a topic I've covered before and certainly needs attention, but not after every ride.
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Wash your rags separately from household laundry. Guys, this will keep you out of trouble with your wife and daughter. It's not very cost effective to replace their favorite blouses.
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Do it now! It takes no more than 5 minutes to clean your bike after a dry ride, less once you get the hang of it. Do it immediately upon climbing off. This is not the full-blown cleaning you should do when the bike is really dirty. It's merely homage to the cycling gods and a "thank you" to the machine that gives you so much pleasure.
Nothing looks or runs worse than a grimy bike. Take pride in your ride!
(Click feedback@roadbikerider.com to tell us a mechanical matter you'd like the Unc to write about. To read more from Alan Ardizone, owner of award-winning Cascade Bicycles in Montrose, Colorado, click here.)
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Quick Tip: Write Now. Along with your cleaning materials, keep a pen and pad where you park your bike or service it. This makes it easy to jot down the date and mileage when you do maintenance, repairs or put on new equipment such as tires or a chain. It's also a way to note something that requires adjustment or will soon need to be replaced. It makes a great checklist for your next bike-service session or trip to the LBS.
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RBR's QUESTION of the Week
OK, 'fess up: When was the last time you cleaned your road bike?
We give you 6 ways to answer when you click here. You'll also find an archive of previous poll results. Please click, vote and come back to finish reading.
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8. TRY THIS ON YOUR NEXT RIDE
Eat to Lose Weight
We heard from a rider named Gus who says one reason he began cycling was to lose weight. He did well, began riding longer distances and some pounds came off. He noticed, however, that when rides got into the range of 60 miles (100 km) he was becoming exhausted and feeling lousy even after getting home.
So he asked us this: "Should I be snacking to increase overall exercise time and not feel so bad at the end? Does it make any sense to eat on the bike when I'm trying to lose weight?"
That's a great question. Why eat anything on a ride if shedding weight is a goal? It seems logical that you shouldn't. After all, weight loss is based on increasing caloric expenditure coupled with consuming fewer calories.
As in many other areas, what seems logical ain't necessarily so. Weight loss is a subject fraught with paradox. Here are 3 important reasons to eat while riding:
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You can ride longer. The more you ride, the more calories you burn. But you can't ride longer than about 2 hours before your stored glycogen (muscle fuel) is depleted. At that point you feel tired and even miserable.
But if you eat, you can ride much longer and burn substantially more calories even though you add some with on-bike snacking. Hence, the paradox: You have to eat in order to ride long enough to burn more calories.
Here's an example: Let's say you burn an average of 550 calories per hour on a ride. That's in the ballpark for many roadies. If you don't eat, you can ride 2 hours before feeling fatigued and the fun ends. That's 1,100 calories burned. But if you nibble an energy bar (225 calories) and drink a bottle of sports drink (125) along with enough water to stay hydrated, those 350 calories enable you to complete a 4-hour ride feeling pretty good. So your net loss for the ride is 1,850 calories (550 x 4 = 2,200, less 350 = 1,850). This represents just over half a pound (224 grams) of body fat.
Tip! As a safety net, carry a packet of energy gel in case you do run too low on fuel in the last hour. It'll supply about 100 calories and not upset the equation enough to matter, but it will help keep the ride fun.
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You can ride harder. Although duration is important, so is intensity. And you can't go fast unless your body has a lot of carbohydrate to burn. Bodies that exhaust their glycogen stores have to burn predominantly fat -- and fat metabolism means you can't ride hard. On the other hand, if you conserve muscle glycogen by eating carbs as you ride, you'll be able to go at a higher calorie-incinerating pace.
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Your furnace stays stoked. You don't burn calories only while riding. You burn them just by being alive. And fast riding is one of the best ways to keep your metabolic rate elevated after you get off the bike. That's when you really lose weight. It happens best after long, vigorous rides made possible by eating on the bike.
One more point: Be careful when you set weight-loss goals. It's tempting to try for extremely low body fat percentages. We tend to think of elite riders when we envision the ideal cycling body. But people who excel as pro roadies are often lean and light to begin with. The fact is, elite cyclists have chosen their parents very well.
It's unrealistic for a large-framed person who stores fat easily to achieve a pro cyclist's silhouette. It won't matter how much he or she rides and restricts calories. Instead, this rider will slow down, get exhausted and hate the bike.
Have realistic weight-loss goals. You'll get leaner, faster and climb better -- within your genetic limitations.
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9. RBR eBOOKSTORE
Premium Site annual members automatically receive a 15% discount on every eBook or eArticle.
HOT LIST: Autumn's Bestsellers in the RBR eBookstore
Many members have been with us for years. There must be a reason!
2. Premium Site New Memberships
Three free eBooks, product discounts, and 8 other valuable benefits
3. Fred Matheny's Complete Book of Road Bike Training (eBook)
SAVE! The Coach's 4 acclaimed "how to" eBooks, all under 1 cover
4. Your Home Bicycle Workshop (eBook)
How to design & equip (201 pix!) the ideal service area for your needs
5. Off-Season Training for Roadies (eBook)
Fred Matheny's DOABLE winter program that'll make 2009 extra fine
6. Wheel Building, 4th Edition (eBook)
Yes, you can build great wheels even if you've never built one before7. Finding the Perfect Bicycle Seat (eBook)
New 2nd edition! How to choose the safest, most comfortable saddle
8. Bike Fit, 3rd Edition (eBook)
Dr. Arnie Baker's guide to frame size and riding position for road & MTB9. Andy Pruitt's Medical Guide for Cyclists (eBook)
The original manual for professional bike fit, injury diagnosis & treatment
10. Basic Training for Roadies (eBook)
Fred Matheny's essential advice for getting real good on a road bike
Plus! 15 more eBooks and 13 targeted eArticles in RBR's eBookstore.
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Attention Shoppers!
You don't need to have an RBR Customer Account to place an order. Just use the RBR shopping cart and proceed.
First-time customers: Your account will automatically be created during checkout.
Repeat customers: An account has already been established for you, assuming your purchase of an eBook, eArticle or Premium Site membership occurred in the last 5 years. Login here.
Your account will be stocked with 5 downloads of each e-publication you purchase. This allows you to upgrade to new editions without charge or replace your original download for any reason.
5 downloads for the price of 1 -- the most customer-friendly policy in cycling publishing!
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Enjoy your rides! Look for our next newsletter on Thursday, Oct. 16.
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Please forward this newsletter to cyclists who may not know about RBR. They too can sign up and receive a complimentary copy of our exclusive eBook, "29 Pro Cycling Secrets for Roadies," at www.RoadBikeRider.com.
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This newsletter is a product of RBR Publishing Company:
Ed Pavelka, president
Fred Matheny, VP emeritus
1617 Kramer Rd. Kutztown ,PA 19530 USA RBRPublishing@roadbikerider.com
All material is copyright <c> 2001-2008 RBR Publishing Company. All rights reserved.
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