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Buyers Guide |
<p style="text-align: center;"><img alt="Fuji Ace Youth Road Bike - University Bicycle Center" src="http://www.ubcbike.net/images/special/FujiAce_Kids.jpg" style="width: 460px; height: 268px;" /></p><p>The 2009 Fuji Ace 24" Kid's Road Bike is a great way to get your child into the sport. There is no other bike that delivers this level of performance for the value, which is why the Fuji Ace has been our best selling youth road bicycle hands down.</p><p style="text-align: center;"><img alt="Fuji Ace 24" bike="" road="" src="http://www.ubcbike.net/images/special/FujiAce_Bike.jpg" style="width: 300px; height: 183px;" youth="" /></p><p>The alloy frame provides a lightweight platform for your young athlete to experience the joys of road biking or even get a leg up on the competition in junior triathlons.</p><p>Each bike is set up by one of our professional mechanics. All the cables are pre-stretched and tested, so shifting is crisp right out of the box. We have a step-by-step checkover that each bike goes through - exactly the same service we provide for all bikes picked up at our store.</p><p style="text-align: center;"><img alt="Fuji Ace Being Package - University Bicycle Center" src="http://www.ubcbike.net/images/special/FujiAce_Package.jpg" style="width: 460px; height: 345px;" /></p><p style="text-align: center;"><em><strong>Here is a Fuji Ace 20" Getting Prepped for Shipping<br /></strong></em></p><p>After the checkover, we partially disassemble the bike, removing the seatpost, wheels, pedals, and stem. All you need to get rolling is a few metric allan wrenches (found on most bike multitools, like the <a class="a_stdLink" href="http://www.ubcbike.com/store/product/126997/Park-AWS-9-Folding-Allen-Tool/">Park AWS-9</a>) and either a pedal wrench or crescent wrench.</p><p>Shipping is a flat rate that includes better-than-manufacturer packaging, insurance, and delivery.</p><p>Purchasing information, as well as component specifications can be found on our <a class="a_stdLink" href="http://www.ubcbike.com/store/product/149304/2009-Fuji-Ace-24-Kids-Bike-%2824-inch-Wheel---White%29/">2009 Fuji Ace 24" Youth Road Bike</a> page.</p> |
2010-12-15 14:15:23.0 |
The Fuji Ace 24 is the perfect bike to get your 8 - 11 year old out on the |
2009 Fuji Ace 24 inch Kids Road Bike |
Private |
| 2 |
39 |
Buyers Guide |
<p><span style="font-size: 36px;"><span lang="EN"><img alt="" src="http://www.jvbike.com/images/accesories/Accessories_200.jpg" style="width: 175px; float: left; height: 116px;" /></span></span></p><p style="text-align: center;"><span style="font-size: 36px;"><span lang="EN">Accessories Increase Your Riding Fun!</span></span></p><p><span lang="EN">One of the great things about cycling is that you'll find an almost unlimited selection of add-ons to customize your bicycle and help you enjoy riding. But what accessories do you really need?<br /><br />We've put together this list to help, and grouped things into two categories: <i>Essential Accessories</i>, which are those items you shouldn't leave home without; and <i>Other Goodies</i>, which are things many cyclists also enjoy having.<br /><br />You can even <b>print this out as a shopping list</b> to cross off stuff you already have and to remember those products you'd like to get later. Have a birthday coming up? Leave your wish list where family and friends will see it.</span></p><p><span lang="EN"><b><font size="5">Essential Accessories for Road and Off-Road Biking</font></b></span></p><p> </p><p> </p><table border="1" cellpadding="0" cellspacing="1" dir="ltr" width="590"><tbody><tr><td width="50%"><p><span lang="EN">Assuming you've already got a bike, you only need these few key accessories (listed by importance) to be safe and comfortable while riding and to be able to deal with the one breakdown that might occur, the flat tire. (Relax! Flats aren't that hard to fix. Ask us to tell you how.) ADD LINK</span></p><p><span lang="EN"><b>What it is:</b></span></p></td><td width="50%"><p><b><span lang="EN">Why you need it:</span></b></p><p><span lang="EN"><br /></span></p></td></tr><tr><td width="50%"><p><a class="a_stdLink" href="http://www.ubcbike.com/store/category/17/553/Helmets-%26-Parts/"><span lang="EN">Helmet</span></a></p></td><td width="50%"><p><span lang="EN">A lifesaver in an accident</span></p></td></tr><tr><td width="50%"><p><a class="a_stdLink" href="http://www.ubcbike.com/store/category/19/567/Locks-%26-Cables/"><span lang="EN">Good lock and holder</span></a></p></td><td width="50%"><p><span lang="EN">A bike saver</span></p></td></tr><tr><td width="50%"><p><a class="a_stdLink" href="http://www.ubcbike.com/store/category/19/587/Pump-%26-Parts/"><span lang="EN">Pump that fits your frame or CO2</span></a></p></td><td width="50%"><p><span lang="EN">Use to fix flats</span></p></td></tr><tr><td width="50%"><p><a class="a_stdLink" href="http://www.ubcbike.com/store/category/23/629/Tubes-%26-Parts/"><span lang="EN">Spare tube</span></a></p></td><td width="50%"><p><span lang="EN">To replace punctured tubes</span></p></td></tr><tr><td width="50%"><p><a class="a_stdLink" href="http://www.ubcbike.com/store/product/146367/Pedros-Tire-Levers-Tool/"><span lang="EN">Tire levers</span></a></p></td><td width="50%"><p><span lang="EN">Eases tire removal</span></p></td></tr><tr><td width="50%"><p><a class="a_stdLink" href="http://www.ubcbike.com/store/category/19/499/Hydration-%26-Parts/"><span lang="EN">Water bottle & cage or Hydration</span> Pack</a></p></td><td width="50%"><p><span lang="EN">Makes it easy to stay hydrated</span></p></td></tr><tr><td width="50%"><p><a class="a_stdLink" href="http://www.ubcbike.com/store/product/138159/Park-Wtk-1-Ess.-Tool-Kit-Tool/"><span lang="EN">Patch kit </span></a></p></td><td width="50%"><p><span lang="EN">For patching popped tubes</span></p></td></tr><tr><td width="50%"><p><a class="a_stdLink" href="http://www.ubcbike.com/store/category/17/545/Gloves%3B-Etc./"><span lang="EN">Gloves</span></a></p></td><td width="50%"><p><span lang="EN">Adds comfort and protects hands </span></p></td></tr><tr><td width="50%"><p><a class="a_stdLink" href="http://www.ubcbike.com/store/product/138595/Crank-Brothers-Multi-19-Tool-%28BLACK%29/"><span lang="EN">Mini all-in-one tool</span></a></p></td><td width="50%"><p><span lang="EN">Just in case an adjustment is needed</span></p><p><span lang="EN"><br /></span></p></td></tr><tr><td width="50%"><p><a class="a_stdLink" href="http://www.ubcbike.com/store/category/19/555/Bags/"><span lang="EN">Seat bag</span></a></p></td><td width="50%"><p><span lang="EN">A way to carry all this stuff</span></p><p><span lang="EN"><br /></span></p></td></tr><tr><td width="50%"><p><a class="a_stdLink" href="http://www.ubcbike.com/store/category/17/526/Sunglasses%3B-Goggles-%26-Parts/"><span lang="EN">Eyewear</span></a></p></td><td width="50%"><p><span lang="EN">Protection from airborne debris</span></p></td></tr><tr><td width="50%"><p><a class="a_stdLink" href="http://www.ubcbike.com/store/category/17/559/Short/"><span lang="EN">Cycling shorts</span></a> <a class="link-category" href="http://www.ubcbike.com/store/category/17/719/Short-Baggy/" id="category-719">Short Baggy</a> <a class="link-category" href="http://www.ubcbike.com/store/category/17/718/Short-Bib/" id="category-718">Short Bib</a><br /><a class="link-category" href="http://www.ubcbike.com/store/category/17/727/Short-Kids/" id="category-727">Short Kids</a> <a class="link-category" href="http://www.ubcbike.com/store/category/17/720/Short-Triathlon/" id="category-720">Short Triathlon</a><br /> <a class="link-category" href="http://www.ubcbike.com/store/category/17/721/Short-Womens/" id="category-721">Short Womens</a> <a class="link-category" href="http://www.ubcbike.com/store/category/17/723/Short-Womens-Baggy/" id="category-723">Short Womens Baggy</a><br /><a class="link-category" href="http://www.ubcbike.com/store/category/17/725/Short-Womens-Liner-Only/" id="category-725">Short Womens Liner Only</a> <a class="link-category" href="http://www.ubcbike.com/store/category/17/722/Short-Womens-Tight---Knicker/" id="category-722">Short Womens Tight / Knicker</a> <a class="link-category" href="http://www.ubcbike.com/store/category/17/726/Short-Womens-Triathlon/" id="category-726">Short Womens Triathlon</a></p></td><td width="50%"><p><span lang="EN">They’re padded for comfort</span></p></td></tr><tr><td width="50%"><p><a class="a_stdLink" href="http://www.ubcbike.com/store/category/28/730/Food-%26-Nutrition/"><span lang="EN">Energy bars</span></a></p></td><td width="50%"><p><span lang="EN">Calories in case you tire</span></p></td></tr><tr><td width="50%"><p><span lang="EN">Sun block</span></p></td><td width="50%"><p><span lang="EN">Prevents sunburn</span></p></td></tr></tbody></table><p><b><font size="5"><span lang="EN">Other Goodies</span></font></b></p><p> </p><p> </p><table border="1" cellpadding="0" cellspacing="1" dir="ltr" width="590"><tbody><tr><td width="50%"><p><b><span lang="EN">What it is:</span></b></p></td><td width="50%"><p><b><span lang="EN">Why you'll want it:</span></b></p><p><span lang="EN"><br /></span></p></td></tr><tr><td valign="center" width="50%"><p align="center"><b><i><font color="#800000"><span lang="EN">Dress for Success</span></font></i></b></p><p><b><span lang="EN"><br /></span></b></p></td><td valign="center" width="50%"> </td></tr><tr><td width="50%"><p><span lang="EN">SHOES </span><span lang="EN"><a class="link-category" href="http://www.ubcbike.com/store/category/30/743/Casual%2C-Spin%2C-Walkable/" id="category-743">Casual, Spin, Walkable shoes</a> <a class="link-category" href="http://www.ubcbike.com/store/category/30/744/Casual%2C-Spin%2C-Walkable-%28Women%29/" id="category-744">Casual, Spin, Walkable (Women)</a> <a class="link-category" href="http://www.ubcbike.com/store/category/30/741/Footbeds-Insoles/" id="category-741">Footbeds Insoles</a> <a class="link-category" href="http://www.ubcbike.com/store/category/30/739/Mountain/" id="category-739">Mountain</a><span> <a class="link-category" href="http://www.ubcbike.com/store/category/30/738/Mountain-%28Womens%29/" id="category-738">Mountain (Womens)</a><br /></span><a class="link-category" href="http://www.ubcbike.com/store/category/30/734/Road/" id="category-734">Road</a><span> </span><a class="link-category" href="http://www.ubcbike.com/store/category/30/737/Road-%28Womens%29/" id="category-737">Road(Womens)</a><span> </span><a class="link-category" href="http://www.ubcbike.com/store/category/30/735/Triathlon/" id="category-735">Triathlon</a> <a class="link-category" href="http://www.ubcbike.com/store/category/30/736/Triathlon-%28Womens%29/" id="category-736">Triathlon (Womens)</a></span><span lang="EN"> <a class="a_stdLink" href="http://www.ubcbike.com/store/category/17/483/Socks/">socks</a></span></p></td><td width="50%"><p><span lang="EN">increase comfort & efficiency</span></p></td></tr><tr><td width="50%"><p><a class="a_stdLink" href="http://www.ubcbike.com/store/category/17/558/Jersey/"><span lang="EN">cycling jersey (short & long sleeve)</span></a></p></td><td width="50%"><p><span lang="EN">comfy with rear pockets for gear</span></p></td></tr><tr><td width="50%"><p><span lang="EN"><a class="link-category-select" href="http://www.ubcbike.com/store/category/17/728/Jersey-Womens/" id="category-728">Jersey Womens</a><br /></span></p></td><td width="50%"><p><span lang="EN">comfy, pockets, high visibility</span></p></td></tr><tr><td width="50%"><p><a class="a_stdLink" href="http://www.ubcbike.com/store/category/17/722/Short-Womens-Tight---Knicker/"><span lang="EN">tights</span></a></p></td><td width="50%"><p><span lang="EN">keep knees & legs warm</span></p></td></tr><tr><td width="50%"><p><span lang="EN"><a class="link-category" href="http://www.ubcbike.com/store/category/17/557/Jacket/" id="category-557">Jacket</a><span> </span><a class="link-category" href="http://www.ubcbike.com/store/category/17/748/Jacket-Womens/" id="category-748">Jacket Womens</a></span></p></td><td width="50%"><p><span lang="EN">protection from wind & rain</span></p></td></tr><tr><td width="50%"><p><span lang="EN"><a class="a_stdLink" href="http://www.ubcbike.com/store/category/17/563/Leg-Warmer/">leg</a> & <a class="a_stdLink" href="http://www.ubcbike.com/store/category/17/486/Arm-Warmer/">arm warmers</a></span></p></td><td width="50%"><p><span lang="EN">easy on/off; fit in pocket</span></p></td></tr><tr><td width="50%"><p><span lang="EN"><a class="link-category" href="http://www.ubcbike.com/store/category/17/557/Jacket/" id="category-557">Jacket</a><span> </span><a class="link-category" href="http://www.ubcbike.com/store/category/17/748/Jacket-Womens/" id="category-748">Jacket Womens</a></span></p></td><td width="50%"><p><span lang="EN">keeps you dry and warm</span></p></td></tr><tr><td width="50%"><p><span lang="EN">booties (shoe covers)</span></p></td><td width="50%"><p><span lang="EN">protects toes from cold & wet</span></p></td></tr><tr><td width="50%"><p><a class="a_stdLink" href="http://www.ubcbike.com/store/category/17/545/Gloves%3B-Etc./"><span lang="EN">long-finger gloves</span></a></p></td><td width="50%"><p><span lang="EN">warm & protect hands and fingers</span></p></td></tr><tr><td valign="center" width="50%"><p align="center"><b><i><font color="#800000"><span lang="EN">Get all the Right Gear</span></font></i></b></p></td><td valign="center" width="50%"> </td></tr><tr><td width="50%"><p><a href="http://www.ubcbike.com/store/category/19/564/Lights-%26-Parts/"><span lang="EN">front light or lighting system</span></a></p></td><td width="50%"><p><span lang="EN">be safe at night & expand your ride time</span></p></td></tr><tr><td width="50%"><p><a href="http://www.ubcbike.com/store/category/19/564/Lights-%26-Parts/"><span lang="EN">flasher taillight</span></a></p></td><td width="50%"><p><span lang="EN">be seen after dark</span></p></td></tr><tr><td width="50%"><p><a href="http://www.ubcbike.com/store/category/19/494/Bells-%26-Horns/"><span lang="EN">bell</span></a></p></td><td width="50%"><p><span lang="EN">friendly warning device</span></p></td></tr><tr><td width="50%"><p><a href="http://www.ubcbike.com/store/category/19/499/Hydration-%26-Parts/"><span lang="EN">hydration system</span></a></p></td><td width="50%"><p><span lang="EN">carry your favorite sports drink</span></p></td></tr><tr><td width="50%"><p><a href="http://www.ubcbike.com/store/category/19/499/Hydration-%26-Parts/"><span lang="EN">hydration system cleaning kit</span></a></p></td><td width="50%"><p><span lang="EN">kills nasty germs</span></p></td></tr><tr><td width="50%"><p><a href="http://www.ubcbike.com/store/category/19/520/Computers-%26-Parts/"><span lang="EN">cyclecomputer</span></a> <a class="link-category-select" href="http://www.ubcbike.com/store/category/19/680/Heart-Rate-Monitors/" id="category-680">Heart Rate Monitors</a> <a class="link-category" href="http://www.ubcbike.com/store/category/19/681/GPS/" id="category-681">GPS</a><br /> </p></td><td width="50%"><p><span lang="EN">shows/records speed, pace & distance, Heart rate</span></p></td></tr><tr><td width="50%"><p><a href="http://www.ubcbike.com/store/category/19/588/Racks-%26-Parts/"><span lang="EN">rear rack</span></a></p></td><td width="50%"><p><span lang="EN">carry more stuff</span></p></td></tr><tr><td width="50%"><p><a href="http://www.ubcbike.com/store/search/brand/Profile-Design/"><span lang="EN">aero handlebars</span></a></p></td><td width="50%"><p><span lang="EN">for a stretched-out, streamlined position</span></p></td></tr><tr><td valign="center" width="50%"><p align="center"><b><i><font color="#800000"><span lang="EN">Be Fit for Life</span></font></i></b></p></td><td valign="center" width="50%"> </td></tr><tr><td width="50%"><a class="link-category-select" href="http://www.ubcbike.com/store/category/19/680/Heart-Rate-Monitors/" id="category-680">Heart Rate Monitors</a> <a class="link-category" href="http://www.ubcbike.com/store/category/19/681/GPS/" id="category-681">GPS</a><br /> </td><td width="50%"><p><span lang="EN">a tachometer for your heart</span></p></td></tr><tr><td width="50%"><p><a href="http://www.ubcbike.com/store/category/22/622/Trainers%3B-Rollers-%26-Parts/"><span lang="EN">indoor trainer</span></a> <a href="http://www.ubcbike.net/articles/Lemond-Revolution.cfm"><span style="font-size: 10px;"><span style="font-weight: bold;">Lemond Revolution</span></span></a></p></td><td width="50%"><p><span lang="EN">bike in front of the TV</span></p></td></tr><tr><td width="50%"><p><a href="http://www.ubcbike.com/store/search/brand/Lemond/"><span lang="EN">computerized indoor trainer</span></a></p></td><td width="50%"><p><span lang="EN">a virtual-reality cycling station</span></p></td></tr><tr><td width="50%">Home Gym</td><td width="50%"><p><span lang="EN">build strength without the club</span></p></td></tr><tr><td valign="center" width="50%"><p align="center"><b><i><font color="#800000"><span lang="EN">Bike Repair is Fun</span></font></i></b></p></td><td valign="center" width="50%"> </td></tr><tr><td width="50%"><p><a href="http://www.ubcbike.com/store/category/19/587/Pump-%26-Parts/"><span lang="EN">floor pump</span></a></p></td><td width="50%"><p><span lang="EN">has air to spare</span></p></td></tr><tr><td width="50%"><p><a href="http://www.ubcbike.com/store/product/138163/Park-Second-Edition-Big-Blue-Book/"><span lang="EN">maintenance book</span></a></p></td><td width="50%"><p><span lang="EN">learn how to fix your bike</span></p></td></tr><tr><td width="50%"><p><a href="http://www.ubcbike.com/store/category/19/591/Repair-Stands/"><span lang="EN">bike repair stand</span></a></p></td><td width="50%"><p><span lang="EN">supports the bike so you don't have to</span></p></td></tr><tr><td width="50%"><p><a href="http://www.ubcbike.com/store/category/19/591/Repair-Stands/"><span lang="EN">wheel-truing stand</span></a></p></td><td width="50%"><p><span lang="EN">helpful for fixing wobbly wheels</span></p></td></tr><tr><td width="50%"><p><a href="http://www.ubcbike.com/store/category/19/621/Tools/"><span lang="EN">bicycle tool kit</span></a></p></td><td width="50%"><p><span lang="EN">cool tools for fixing your ride</span></p></td></tr><tr><td valign="center" width="50%"><p align="center"><b><i><font color="#800000"><span lang="EN">Hit the Road & Trail</span></font></i></b></p></td><td valign="center" width="50%"> </td></tr><tr><td width="50%"><p><span lang="EN"><a href="http://www.ubcbike.com/store/product/144010/Banjo-Brothers-Saddlebag-Pannier-%28Black%29/">panniers (saddlebags) </a> <a class="link-category-select" href="http://www.ubcbike.com/store/category/19/555/Bags/" id="category-555">Bags</a><br /></span></p></td><td width="50%"><p><span lang="EN">bring the kitchen sink</span></p></td></tr><tr><td width="50%"><p><a href="http://www.ubcbike.com/store/category/19/626/Baby-Trailers-%26-Parts/"><span lang="EN">trailer for kids, gear or dog</span></a></p></td><td width="50%"><p><span lang="EN">hooks to the bike & pulls easily</span></p></td></tr><tr><td width="50%"><p><a href="http://www.ubcbike.com/store/category/19/509/Auto-Racks/"><span lang="EN">car rack</span></a></p></td><td width="50%"><p><span lang="EN">carry your bike on the car</span></p></td></tr><tr><td width="50%"><p><a href="http://www.ubcbike.com/store/category/19/679/Transport-Cases/"><span lang="EN">bike case for airline travel</span></a></p></td><td width="50%"><p><span lang="EN">protection from the baggage goons</span></p></td></tr><tr><td valign="center" width="50%"><p align="center"><b><i><font color="#800000"><span lang="EN">Be the Sport</span></font></i></b></p></td><td valign="center" width="50%"> </td></tr><tr><td width="50%"><p><span lang="EN">membership in cycling organization</span></p></td><td width="50%"><p><span lang="EN">meet other cyclists</span></p></td></tr><tr><td width="50%"><p><span lang="EN">Lance Armstrong book</span></p></td><td width="50%"><p><span lang="EN">gives you goosebumps</span></p></td></tr><tr><td width="50%"><p><span lang="EN">cycling videos</span></p></td><td width="50%"><p><span lang="EN">watch for fun & motivation</span></p></td></tr></tbody></table><p><span lang="EN"><font face="Arial" size="2"><font face="Arial" size="2"> </font></font></span></p> |
2010-10-27 15:14:19.0 |
Buyer's Guide of the Essentials |
Accessories Increase Your Riding Fun |
Private |
| 3 |
101 |
Buyers Guide |
<h3><img src="http://www.aerotechdesigns.com/shorts/touringshorts.png" style="width: 200px; float: left; height: 292px; margin-right: 10px;" /></h3><p><a class="a_stdLink" href="http://www.ubcbike.com/store/category/17/719/Short-Baggy/"><span lang="EN">All About Baggy Bicycle Shorts</span></a></p><p align="center"><span lang="EN"><font size="5">Baggies Offer Comfort Plus Casual Style!</font></span></p><p><span lang="EN"><font face="Times New Roman">Baggies look great on and off the bike </font></span></p><p><span style="font-size: 12px;"><span lang="EN">No too long ago, if you wanted to make your cycling more comfortable by wearing bicycle shorts, you had to purchase tight-fitting Lycra models. While these offer excellent comfort, some people feel uncomfortable in shorts that appear painted on.<br />Fortunately for modest cyclists everywhere, this drawback has led to a new type of cycling short called a "baggy," which features all the function and comfort of Lycra shorts while offering the casual fit and earth tones of hiking and walking shorts. Baggies are a great alternative to Lycra shorts and very practical for mountain bikers, tourists and commuters who spend as much time off the bike as on.<br /><br />When you're strolling around or at work in these shorts, most people won't even realize you're in your biking gear. Plus, these shorts offer the features of regular pants such as pockets, adjustability and comfort. Naturally, they're loaded with features to enhance your cycling, too. In this article we explain what to look for when shopping for and trying on baggies to ensure that you make the best buy.</span></span></p><p align="center"><span style="font-size: 12px;"><span lang="EN">Guidelines For Buying Baggies</span></span></p><p><span style="font-size: 12px;"><span lang="EN"><font face="Times New Roman">Baggies offer sweet styling plus serious-cycling function </font></span></span></p><p><span style="font-size: 12px;"><span lang="EN">Baggy shorts are also called double shorts because they have padded bike shorts or briefs inside. This is why, though they look carefree on the outside, they're really high-function pedaling pants with comfort to spare on the inside. Baggies retail at price points from $45 to $140 depending on fabric, features and construction.<br /><br />Technical Features To Consider<br />Liners<br />One major difference between baggies is the type of liner used. These range from padded underwear to full 8-panel padded bike shorts with leg grippers. Some manufacturers even make removable/detachable liners so you can "adjust" your short for both on- and off-bike use. Most liners are made of mesh or a technical fabric that wicks moisture and breathes.<br /><br />Pads<br />Liners typically include pads (sometimes called a chamois; say: "shammy"), too. This is sewn into the crotch of the short to add a little softness, eliminate chafing, wick moisture and prevent bacteria growth. The way that the pad is sewn into the liner varies substantially among manufacturers. So, when looking at baggies, make sure the pad adds comfort and doesn't bunch or chafe. If it doesn't feel comfortable, it's probably not right for your anatomy and you should try on a different short.<br /><br />Crotch Gusset<br />Most technical baggies have a gusseted crotch to eliminate seams that may snag as you move forward and back on the seat. This gusseted panel is usually made of a Cordura nylon or stretch Spandura nylon for added durability and ease of movement.<br /><br />Waistband<br />Waistbands vary substantially. Most have a drawstring or belt to keep the baggy from slipping down when you're in your riding position. You'll also find stretch Spandura or Lycra panels in the backs of the shorts at the waistbands, too, to allow the short to move with you without binding or slipping down.<br /><br />Adjustability<br />The more technical baggies allow adjusting the legs, which prevents the pants from catching air, branches, etc. Stretch panels in the legs or the gusseted crotch panel allow the legs to fit snugly without binding.<br /><br />Pockets<br />Pocket design has a lot to do with the style of the baggy, so pick one that offers the look you prefer. Pockets come in handy, too, for securing car keys and cash while riding. Pocket closures include Velcro, zippers, buttons or flaps.<br /><br />Fly<br />There are baggies with flies and those without. Which is best is up to you. A fly adds convenience for men but many riders do fine without.<br /><br />Seams<br />Look at the sewing and construction to gauge how well the shorts will hold up to the wear and tear of regular use. See if there are bar-tac reinforcements (horizontal stitching) at pockets and seams that take a lot of stress. Make sure the seams are sewn well to take the abuse of riding through branches and brush. </span></span></p><p align="center"><strong><span style="font-size: 12px;"><span lang="EN">Final Tips</span></span></strong><span style="font-size: 12px;"> </span></p><p><span style="font-size: 12px;"><span lang="EN">Remember that cycling shorts are made to be worn without underwear. The pad inside the shorts fights bacteria so the shorts are actually more sanitary when worn alone. Equally important, when you wear underwear with your cycling shorts, you end up sitting on the seams in the underwear, which can cause numbness, chafing and pain -- the very things the baggy is trying to eliminate! And, the extra clothing prevents the baggy's cooling feature's from working, which means you're hotter and sweatier.<br /><br />When you come in to try on shorts, be sure to assume the cycling position, too, so you can feel how the different baggies will fit when you're on the bike. And when you've got them on, move around a good bit to see if they provide enough freedom of movement for your riding style. If you have any questions at all, be sure to ask!</span></span></p> |
2010-11-03 16:07:52.0 |
Baggies Offer Comfort Plus Casual Style! |
All About Baggy Bicycle Shorts |
Private |
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Buyers Guide |
<p> </p><table border="0" cellpadding="1" cellspacing="0" dir="ltr" width="624"><tbody><tr><td valign="center" width="85%"><p align="center"><span style="font-size: 36px;"><b><span lang="EN">All About Cycling Shoes</span></b></span></p><p><b><span lang="EN">Put the power to your pedals!</span></b></p></td><td valign="center" width="15%"> <img alt="" src="http://s2.hubimg.com/u/826001_f248.jpg" style="width: 150px; height: 150px;" /></td></tr></tbody></table><p><span style="font-size: 12px;"><font face="Arial"><span lang="EN">Besides selecting a bicycle that meets your specific needs</span></font><span lang="EN"><font face="Arial"><font face="Arial">, getting the proper cycling shoes can make a huge difference in your riding. Cycling shoes have stiffer soles to efficiently transfer power from your feet to the pedals and to protect your feet. The lack of stiff soles in sneakers, for example, allows your feet to collapse through the arches while pedaling, which may cause pain, tendon problems and a burning sensation on the bottoms of the feet.<br /><br />The key differences between cycling shoes and most other sports shoes are:</font></font></span></span></p><p><span style="font-size: 12px;"><span lang="EN"><font face="Arial"><font face="Arial">Stiff soles for protection from the pedals and to ensure that no energy is lost in transferring power to the pedals. </font></font></span></span></p><p><span style="font-size: 12px;"><span lang="EN"><font face="Arial"><font face="Arial">A snug fit so that your feet can't move around in the shoes while you're pedaling.</font></font><font face="Times New Roman"> </font></span></span></p><p><span style="font-size: 12px;"><span lang="EN"><font face="Arial"><font face="Arial">Little or no cushioning in the soles because this would interfere with pedaling.</font></font><font face="Times New Roman"> </font></span></span></p><p><span style="font-size: 12px;"><span lang="EN"><font face="Arial"><font face="Arial">Lightweight, ventilated uppers to keep your feet cool and dry and to keep the shoes lightweight.</font></font><font face="Times New Roman"> </font></span></span></p><p><span style="font-size: 12px;"><span lang="EN"><font face="Arial"><font face="Arial">Special fixing points for the cleats, which engage the pedals.</font></font></span></span></p><p align="center"><span style="font-size: 12px;"> </span></p><p align="center"><span style="font-size: 12px;"> </span></p><p align="center"><span style="font-size: 12px;"><span lang="EN"><b><font face="Arial">Types Of Shoes & Common Features</font></b></span></span></p><p><span style="font-size: 12px;"><span lang="EN"><b><font face="Arial"><font face="Arial">Road Riding:</font></font></b><font face="Arial"><font face="Arial"><br /><br /><img alt="" src="http://s.wiggle.co.uk/images/spec sworks road shoe 06 new.jpg" style="width: 120px; height: 76px;" /><img alt="" src="http://s.wiggle.co.uk/images/spec trivent tri road new.jpg" style="width: 110px; height: 74px;" />Road and Tri have very stiff soles, sometimes made of carbon fiber for extra strength and minimum weight. They usually sport lightweight ventilated uppers made from nylon mesh and are reinforced in places with Lorica or similar synthetic leather. Velcro (Typically for Tri shoes for faster transitions) or ratchet fastening systems are popular so that adjustments can be made "on the fly," tighter for climbing or sprinting, looser if your feet swell or feel uncomfortable. Racers do not need to put their feet down very often, so having recessed cleats is not important. However, this does make those occasions when you do need to walk a bit awkward. Most racers waddle like a duck or tiptoe across the car park in their clumsy shoes, but once on a bike, the system is excellent; although you do need to check cleats regularly for wear. </font></font></span></span></p><p><span style="font-size: 12px;"> </span></p><p><span style="font-size: 12px;"> </span></p><p><span style="font-size: 12px;"><span lang="EN"><font face="Arial"><font face="Arial"><strong><img alt="" src="http://www.nexternal.com/icycles/images/look_cleat_set.jpg" style="width: 75px; height: 67px;" />FYI </strong>- <font face="Arial">The pedal of choice is referred as to the <a class="a_stdLink" href="http://www.ubcbike.com/store/category/18/581/Pedal%3B-Cleats-%26-Toe-Clips/">"LOOK"</a> system, this is due to the 3 bolt pattern that fastens the cleats to the soles. Look does make pedals, however, there are other brands that fit these shoes and use the "Look" pattern.</font></font></font></span></span></p><p><span style="font-size: 12px;"> </span></p><p><span style="font-size: 12px;"><span lang="EN"><font face="Arial"><font face="Arial"><b>Off-Road:</b><br /><br /><img alt="" src="http://www.shoecapital.com/images/athletic/sc-cycling-shoes-2.jpg" style="width: 125px; height: 55px;" />Off-road shoes are also quite stiff and inflexible but not as much as road models. Like the road riders, off roaders want good power transfer through the shoes to the pedals. However, off-road shoes all have recesses for the cleats and aggressive tread patterns for those occasions when it's necessary to get off and hoof it. Some shoes even accept screw-in extra studs near the toes for grip on very muddy trails. Uppers are usually a little more robust than on road shoes, to cope with brushing through the undergrowth. If laces are used, these are usually hidden by a protective tongue. Soggy laces are no fun to untie when you're tired after a tough ride! </font></font></span></span></p><p><span style="font-size: 12px;"><span lang="EN"><font face="Arial"><font face="Arial"><font face="Arial"><strong><img alt="" src="http://www.jensonusa.com/store/imgWrapper.aspx?img=/pe/PE406Z13GLD_______PAIR.jpg&type=2" style="width: 50px; height: 53px;" />FYI </strong>- The pedal for this choice is referred as to the <a class="a_stdLink" href="http://www.ubcbike.com/store/category/18/581/Pedal%3B-Cleats-%26-Toe-Clips/">"SPD"</a> system, this is due to the 2 bolt pattern that fastens the cleats to the soles. SPD (Shimano Pedaling Dynamics) is the generic term used to describe this type of cleat. All brands that offer off-road pedals use the SPD pattern. </font><br /><br /></font></font></span></span></p><p><span style="font-size: 12px;"><span lang="EN"><font face="Arial"><font face="Arial"><b>Casual Riding:</b></font></font></span></span></p><p><span style="font-size: 12px;"><span lang="EN"><font face="Arial"><font face="Arial"><img alt="" src="http://www.marieclaire.com/cm/marieclaire/images/ee/mcx0707HEMarty004-medium-new.jpg" style="width: 110px; height: 147px;" />Shoes for casual riding are manufactured with comfort in mind, and therefore tend to be a little more flexible than their super-stiff racing brothers, as the pressure exerted on them will not be so great and they will be used for much more walking than race shoes. Many tourists choose casual shoes with clipless pedals because of their versatility and they may wear them for long days of riding (or even throughout a prolonged tour) and so appreciate the little extra forgiveness in the soles. Styles vary from boot-like designs to low cut, almost racing-style shoes with some good compromise models in terms of colors, weight and design in the middle ground. <span lang="EN"><font face="Arial"><font face="Arial"><font face="Arial"><strong>FYI </strong>- The pedal for this choice is referred as to the "SPD", this is due to the 2 bolt pattern that fastens the cleats to the soles. SPD (Shimano Pedaling Dynamics) is the generic term used to describe this type of cleat. All brands that offer off-road pedals use the SPD pattern. Spin bikes generally will use an SPD compatible pedal, the cleats are sold seperate.</font><br /><br /></font></font></span></font></font></span></span></p><p align="center"><span style="font-size: 12px;"> </span></p><center><table border="1" bordercolor="#000000" cellpadding="2" cellspacing="2" dir="ltr" width="465"><tbody><tr><td bgcolor="#808080" valign="center" width="38%"><p><span style="font-size: 12px;"><b><font color="#ffffff" face="Arial"><font color="#ffffff" face="Arial"><font color="#ffffff" face="Arial"><span lang="EN">How you ride…</span></font></font></font></b></span></p></td><td bgcolor="#808080" valign="center" width="62%"><p><span style="font-size: 12px;"><b><font color="#ffffff" face="Arial"><font color="#ffffff" face="Arial"><font color="#ffffff" face="Arial"><span lang="EN">The shoe for you…</span></font></font></font></b></span></p></td></tr><tr><td bgcolor="#ffffff" valign="center" width="38%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">You're a casual cyclist who doesn't feel comfortable looking like a gonzo bikie.</span></font></font></span></p></td><td bgcolor="#c0c0c0" valign="center" width="62%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">Consider <a class="a_stdLink" href="http://www.ubcbike.com/store/category/30/743/Casual%2C-Spin%2C-Walkable/">casual cycling </a>shoes, which look more like sneakers. There are even cleated models that work with clipless pedals.</span></font></font></span></p><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN"><a class="link-category" href="http://www.ubcbike.com/store/category/30/744/Casual%2C-Spin%2C-Walkable-%28Women%29/" id="category-744">Casual, Spin, Walkable (Women)</a><br /></span></font></font></span></p></td></tr><tr><td bgcolor="#ffffff" valign="center" width="38%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">You love rolling up the miles but you enjoy stopping to admire the view almost as much.</span></font></font></span></p></td><td bgcolor="#c0c0c0" valign="center" width="62%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">Look at footgear made for touring. It's flexible for comfort with rubber soles and recessed cleats for walking. <a class="a_stdLink" href="http://www.ubcbike.com/store/category/30/739/Mountain/">Off-road </a>styles work, too.</span></font></font></span></p><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN"><a class="link-category" href="http://www.ubcbike.com/store/category/30/738/Mountain-%28Womens%29/" id="category-738">Mountain (Womens)</a><br /></span></font></font></span></p></td></tr><tr><td bgcolor="#ffffff" valign="center" width="38%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">You love off-road rides and races.</span></font></font></span></p></td><td bgcolor="#c0c0c0" valign="center" width="62%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">You'll want a<a class="a_stdLink" href="http://www.ubcbike.com/store/category/30/739/Mountain/"> lugged sole</a>, recessed cleat, snug-but-comfy fit, light weight, decent sole stiffness (not too stiff) and secure fastening system.</span></font></font></span></p><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN"><a class="link-category" href="http://www.ubcbike.com/store/category/30/738/Mountain-%28Womens%29/" id="category-738">Mountain (Womens)</a><br /></span></font></font></span></p></td></tr><tr><td bgcolor="#ffffff" valign="center" width="38%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">You've been on off-roader but now you plan to get a road-specific bike.</span></font></font></span></p></td><td bgcolor="#c0c0c0" valign="center" width="62%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">You may want to continue using your <a class="a_stdLink" href="http://www.ubcbike.com/store/category/30/739/Mountain/">off-road </a>shoes. Just get the same pedals for your road bike that you have on your off-roader.</span></font></font></span></p><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN"><a class="link-category" href="http://www.ubcbike.com/store/category/30/738/Mountain-%28Womens%29/" id="category-738">Mountain (Womens)</a><br /></span></font></font></span></p></td></tr><tr><td bgcolor="#ffffff" valign="center" width="38%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">You're a serious triathlete.</span></font></font></span></p></td><td bgcolor="#c0c0c0" valign="center" width="62%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">Check out <a class="a_stdLink" href="http://www.ubcbike.com/store/category/30/735/Triathlon/">triathlon shoes</a>, which are designed for high efficiency but also with features to get you in and out quick.</span></font></font></span></p><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN"><a class="link-category" href="http://www.ubcbike.com/store/category/30/736/Triathlon-%28Womens%29/" id="category-736">Triathlon (Womens)</a><br /></span></font></font></span></p></td></tr><tr><td bgcolor="#ffffff" valign="center" width="38%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">You ride metric centuries and group rides that are more social than competitive.</span></font></font></span></p></td><td bgcolor="#c0c0c0" valign="center" width="62%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">You'll do fine with a mid-line road shoe because it'll be more flexible and comfortable than the full-on <a class="a_stdLink" href="http://www.ubcbike.com/store/category/30/734/Road/">road race </a>model (see below). </span></font></font></span></p><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN"><a class="link-category" href="http://www.ubcbike.com/store/category/30/737/Road-%28Womens%29/" id="category-737">Road (Womens)</a><br /></span></font></font></span></p></td></tr><tr><td bgcolor="#ffffff" valign="center" width="38%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">You enjoy hammering on the road with your buddies sprinting for every city-limit sign.</span></font></font></span></p></td><td bgcolor="#c0c0c0" valign="center" width="62%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">Get a lightweight, high-end <a class="a_stdLink" href="http://www.ubcbike.com/store/category/30/734/Road/">road shoe </a>with super-stiff sole for exceptional energy transfer and extra-secure strap system.</span></font></font></span></p><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN"><a class="link-category" href="http://www.ubcbike.com/store/category/30/737/Road-%28Womens%29/" id="category-737">Road (Womens)</a><br /></span></font></font></span></p></td></tr></tbody></table></center><p><span style="font-size: 12px;"> </span></p><p style="text-align: center;"><span style="font-size: 12px;"><b><font face="Arial"><span lang="EN">Fit</span></font></b></span></p><p><span style="font-size: 12px;"><span lang="EN"><font face="Arial"><font face="Arial">Cycling shoes fit more snugly so your feet won't slip around inside when you're pedaling. This is also why you should always wear special cycling socks with your shoes. These are thin so they won't stretch out the shoes, ruining the fit.</font></font><font face="Times New Roman"> </font></span></span></p><p><span style="font-size: 12px;"><span lang="EN"><font face="Arial"><font face="Arial">You can help maintain the proper fit by stuffing your shoes with newspapers to let them dry properly after rainy/wet rides that soak the shoes.</font></font><font face="Times New Roman"> </font></span></span></p><p><span style="font-size: 12px;"> </span></p><table border="1" cellpadding="2" cellspacing="1" dir="ltr" width="623"><tbody><tr><td bgcolor="#ff0000" valign="center" width="19%"><p><span style="font-size: 12px;"><b><font face="Arial"><font face="Arial"><span lang="EN">Size Conversion Chart</span></font></font></b></span></p></td><td valign="center" width="7%"><span style="font-size: 12px;"> </span></td><td valign="center" width="7%"><span style="font-size: 12px;"> </span></td><td valign="center" width="3%"><span style="font-size: 12px;"> </span></td><td valign="center" width="7%"><span style="font-size: 12px;"> </span></td><td valign="center" width="4%"><span style="font-size: 12px;"> </span></td><td valign="center" width="7%"><span style="font-size: 12px;"> </span></td><td valign="center" width="7%"><span style="font-size: 12px;"> </span></td><td valign="center" width="6%"><span style="font-size: 12px;"> </span></td><td valign="center" width="10%"><span style="font-size: 12px;"> </span></td><td valign="center" width="6%"><span style="font-size: 12px;"> </span></td><td valign="center" width="10%"><span style="font-size: 12px;"> </span></td><td valign="center" width="3%"><span style="font-size: 12px;"> </span></td></tr><tr><td bgcolor="#c0c0c0" valign="center" width="19%"><p><span style="font-size: 12px;"><b><font face="Arial"><font face="Arial"><span lang="EN">Euro (metric)</span></font></font></b></span></p></td><td valign="center" width="7%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">36</span></font></font></span></p></td><td valign="center" width="7%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">37</span></font></font></span></p></td><td valign="center" width="3%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">38</span></font></font></span></p></td><td valign="center" width="7%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">39</span></font></font></span></p></td><td valign="center" width="4%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">40</span></font></font></span></p></td><td valign="center" width="7%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">41</span></font></font></span></p></td><td valign="center" width="7%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">42</span></font></font></span></p></td><td valign="center" width="6%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">43</span></font></font></span></p></td><td valign="center" width="10%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">44</span></font></font></span></p></td><td valign="center" width="6%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">45</span></font></font></span></p></td><td valign="center" width="10%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">46</span></font></font></span></p></td><td valign="center" width="3%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">47</span></font></font></span></p></td></tr><tr><td bgcolor="#c0c0c0" valign="center" width="19%"><p><span style="font-size: 12px;"><b><font face="Arial"><font face="Arial"><span lang="EN">US Men</span></font></font></b></span></p></td><td valign="center" width="7%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">3.5-4</span></font></font></span></p></td><td valign="center" width="7%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">4.5</span></font></font></span></p></td><td valign="center" width="3%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">5</span></font></font></span></p></td><td valign="center" width="7%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">5.5-6</span></font></font></span></p></td><td valign="center" width="4%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">6.5</span></font></font></span></p></td><td valign="center" width="7%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">7.5</span></font></font></span></p></td><td valign="center" width="7%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">8-8.5</span></font></font></span></p></td><td valign="center" width="6%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">9</span></font></font></span></p></td><td valign="center" width="10%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">9.5</span></font></font></span></p></td><td valign="center" width="6%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">10.5</span></font></font></span></p></td><td valign="center" width="10%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">11-11.5</span></font></font></span></p></td><td valign="center" width="3%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">12</span></font></font></span></p></td></tr><tr><td bgcolor="#c0c0c0" valign="center" width="19%"><p><span style="font-size: 12px;"><b><font face="Arial"><font face="Arial"><span lang="EN">US Women</span></font></font></b></span></p></td><td valign="center" width="7%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">5.5</span></font></font></span></p></td><td valign="center" width="7%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">6-6.5</span></font></font></span></p></td><td valign="center" width="3%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">7</span></font></font></span></p></td><td valign="center" width="7%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">7.5</span></font></font></span></p></td><td valign="center" width="4%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">8.5</span></font></font></span></p></td><td valign="center" width="7%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">9-9.5</span></font></font></span></p></td><td valign="center" width="7%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">10</span></font></font></span></p></td><td valign="center" width="6%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">10.5</span></font></font></span></p></td><td valign="center" width="10%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">11-11.5</span></font></font></span></p></td><td valign="center" width="6%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">12.5</span></font></font></span></p></td><td valign="center" width="10%"><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">13</span></font></font></span></p></td><td valign="center" width="3%"><span style="font-size: 12px;"> </span></td></tr></tbody></table><p><span style="font-size: 12px;"> </span></p><p><span style="font-size: 12px;"><font face="Arial"><font face="Arial"><span lang="EN">Remember, this chart is only a guidline. It's best to come on in and let us help you choose the proper size and type for your style of riding.</span></font></font></span></p><p align="center"><span style="font-size: 12px;"><span lang="EN"><b><font face="Arial">Other Considerations</font></b></span></span></p><p><span style="font-size: 12px;"><span lang="EN"><font face="Arial"><font face="Arial">Proper shoes and clips or cleats working as a unit are important to achieve maximum efficiency in powering the pedals. Be sure your pedals, cleats and shoes are all compatable for maximum efficiency! If you have any questions, be sure to ask us.<br /><br />When shoe shopping, don't underestimate the importance of trying them on. Some brands run wider than others. Some sole shapes may fit your feet better than others. Some brands run big and some run small. No matter how much you like the look or features of a shoe, a lousy fit can ruin a ride. So, it's always best to come in and try some on!</font></font></span></span></p> |
2010-10-27 13:28:14.0 |
Cycling Shoes Buyer's Guide |
All About Cycling Shoes |
Public |
| 5 |
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Buyers Guide |
<p align="center"><span style="font-size: 36px;"><span lang="EN"><img alt="" src="http://4.bp.blogspot.com/_NbIGWWUsrQs/R--SPLombgI/AAAAAAAAAqk/BUgwARlwAxQ/s400/Giro+Instigator,+Rich.jpg" style="width: 200px; float: left; height: 150px;" />All About Eyewear For Cycling</span></span></p><p align="center"><span lang="EN"><font color="#ffff00" size="6"><font color="#ffff00" size="6">C</font></font><font color="#000000" size="3">ycling eyewear is about a lot more than fashion! Good glasses protect your peepers, improve your vision, reduce fatique and help shield your face from the sun. Here's how to pick a pair:</font></span></p><p align="center"><span lang="EN"><b><font face="Times New Roman">Why Wear Sunglasses?</font></b></span></p><p> </p><p><span style="font-family: arial,helvetica,sans-serif;"><span style="font-size: 10px;"><span lang="EN">Sight is an amazingly complicated sense. Your eyes continually move and adjust, receiving a constant flow of information. Normally, all this activity happens routinely and without noticeable strain. When cycling, however, you are affected by glare and the sun’s ultraviolet radiation. Glare is annoying and discomforting causing your eyes to work harder, contracting your pupils, narrowing your eyelids and causing muscle fatigue. It also reflects off roads, traffic, water, snow, concrete and the glass in buildings.<br /><br />Ultraviolet radiation (UV) is the invisible part of the light made up of UVA, UVB and UVC rays. Studies have shown that prolonged exposure to UV rays can cause many eye problems, such as cataracts, sunburn to the eyelids, macular degeneration, even skin cancer around the eyes. It's also one of the leading causes of vision loss among older Americans.<br /><br />This is why quality eyewear is such an important cycling accessory. Good glasses help us see comfortably and clearly in sunlight, they counteract the discomfort caused by glare, and reduce the threat of permanent damage that could lead to cataracts and other eye diseases. The best cycling glasses reduce glare, filter out 99 to 100% of UV rays, provide visual protection, are comfortable and lightweight, stay in place on the face and do not distort colors.</span></span></span></p><p align="center"><span style="font-family: arial,helvetica,sans-serif;"><span style="font-size: 10px;"><span lang="EN"><b>Tips on Selecting Cycling Eyewear</b></span></span></span></p><p><span style="font-family: arial,helvetica,sans-serif;"><span style="font-size: 10px;"><span lang="EN"><b>Frames<br /></b>We recommend wrap-style frames to protect your eyes from wind and debris. These offer more coverage and tend to stay in place better. To help control against fogging, look for air holes or vents in the frame or lens. If you ride in severe conditions, such as racing downhill, you may want to consider a goggle style.</span></span></span></p><p><span style="font-family: arial,helvetica,sans-serif;"><span style="font-size: 10px;"><span lang="EN"><b>Lenses<br /></b>Look for lenses that offer 100% UV protection. Today's lenses are usually made of polycarbonate, a tough plastic with excellent impact resistance for durability and to protect your eyes from airborne debris. Because glare reflecting off the road can be an issue, you may want to consider glasses with polarized lenses, which absorb 98% of glare to improve vision and also allow seeing objects in their true colors.</span></span></span></p><p><span style="font-family: arial,helvetica,sans-serif;"><span style="font-size: 10px;"><span lang="EN">The lens color affects how you see also. That's why some models come with one or more different color lens so you can swap to fine-tune your glasses to the conditions. It's also possible with most eyewear to replace the lens with a different color. Here's a rundown of what the different colors are best for.</span></span></span></p><p align="center"><span style="font-family: arial,helvetica,sans-serif;"><span style="font-size: 10px;"><span lang="EN"><b>Choosing a Lens Color</b></span></span></span></p><p><span style="font-family: arial,helvetica,sans-serif;"><span style="font-size: 10px;"><span lang="EN"><b><a class="a_stdLink" href="http://www.ubcbike.com/store/product/146634/Giro-Semi-Sunglasses-%28White-w-Brown-Bronze-Lens%29/">Brown</a> and <a class="a_stdLink" href="http://www.ubcbike.com/store/product/139444/Tifosi-Dolomite-Sunglasses-%28Magnesium%29/">amber</a></b>: These are the best lens colors for high glare. They allow excellent contrast and their dark color minimizes eye strain. They're effective for absorbing most blue light waves, which sharpens visual acuity, improving depth perception and contrast in variable light conditions. Amber is popular for cycling, skiing and general use. On the down side, amber distorts colors, making greens greener and causing neons to fade.</span></span></span></p><p><span style="font-family: arial,helvetica,sans-serif;"><span style="font-size: 10px;"><span lang="EN"><a class="a_stdLink" href="http://www.ubcbike.com/store/product/145320/Giro-Convert-Sunglasses-%28Gloss-Black-Grey%29/"><b>Gray</b></a>: This is a neutral color that provides natural contrast and gives true color perception. It's a good, general-purpose color.</span></span></span></p><p><span style="font-family: arial,helvetica,sans-serif;"><span style="font-size: 10px;"><span lang="EN"><a class="a_stdLink" href="http://www.ubcbike.com/store/product/145323/Giro-Splitter-Sunglasses-%28Matte-Black-Clear-Silver%29/"><b>Clear</b></a>: A good all-purpose lens color, provides a fair amount of contrast in low-light conditions.</span></span></span></p><p><span style="font-family: arial,helvetica,sans-serif;"><span style="font-size: 10px;"><span lang="EN"><a class="a_stdLink" href="http://www.ubcbike.com/store/product/145962/Giro-Havic-Sunglasses-%28Gold-w--Brown-Lens%29/"><b>Yellow</b></a>: A long-time standard for skiing, yellow provides excellent depth perception and contrast in low light.</span></span></span></p><p><span style="font-family: arial,helvetica,sans-serif;"><span style="font-size: 10px;"><span lang="EN"><a class="a_stdLink" href="http://www.ubcbike.com/store/product/145333/Giro-Semi-Sunglasses-%28Gloss-Black-Rose%29/"><b>Vermillon or rose</b></a>: This is a general-purpose tint that heightens visual acuity, enhances color while improving contrast. It is also ideal for flat light conditions. Many people consider rose soothing and comfortable over a long period of time. </span></span></span><span style="font-family: arial,helvetica,sans-serif;"><span style="font-size: 10px;"><span lang="EN"><a class="a_stdLink" href="http://www.ubcbike.com/store/search/brand/Tifosi/">Tifosi offers</a> on some of their glasses - Fototec lenses with variable tint technology (T-V) adjust rapidly to changing light conditions for superior clarity and protection. In bright sun, microscopic photochromic particles embedded in the lens react to UV rays darkening the optics so you'll never squint. Then with cloud cover, the particles return to their previous state letting through more light.</span></span></span></p><p align="center"><span style="font-family: arial,helvetica,sans-serif;"><span style="font-size: 10px;"><span lang="EN"><span style="font-family: arial,helvetica,sans-serif;"><span style="font-size: 10px;"><span lang="EN"><b>Other Considerations</b> </span></span></span></span></span></span></p><p align="center"><span style="font-family: arial,helvetica,sans-serif;"><span style="font-size: 10px;"><span lang="EN"><span style="font-family: arial,helvetica,sans-serif;"><span style="font-size: 10px;"><span lang="EN"> </span></span></span> </span></span></span></p><p><span style="font-family: arial,helvetica,sans-serif;"><span style="font-size: 10px;"><span lang="EN"><span style="font-family: arial,helvetica,sans-serif;"><span style="font-size: 10px;"><span lang="EN">Like regular sunglasses, you'll find cycling eyewear in a wide range of styles and prices. There are even models that accommodate prescription lenses. When shopping, keep in mind that a quality pair of cycling glasses can last for many years. So, come on in and let us help you select a pair that's right for you and your eyes. You'll be glad you did! Check out our selection of - <a class="link-category-select" href="http://www.ubcbike.com/store/category/17/526/Sunglasses%3B-Goggles-%26-Parts/" id="category-526">Sunglasses; Goggles & Parts</a><br /> </span></span></span></span></span></span></p> |
2010-10-27 13:41:48.0 |
Eye Wear Buyer's Guide |
All About Eyewear |
Public |
| 6 |
102 |
Buyers Guide |
<h3><img src="http://bikesbid.com/images/padding.jpg" style="width: 250px; float: left; height: 250px; margin-right: 10px;" /></h3><p><span lang="EN">All About Lycra Bicycle Shorts</span></p><p align="center"><span lang="EN"><font size="5">The Basic Bike Short: Essential and Amazing!</font></span></p><p><span style="font-size: 12px;"><strong><span lang="EN"><font face="Times New Roman">Cycling shorts offer exceptional comfort and fit </font></span></strong></span></p><p><span style="font-size: 12px;"><strong><span lang="EN">One of the easiest things you can do to improve your cycling comfort is getting a good pair of bicycling shorts. These simple-looking pants are actually high-tech apparel with impressive features such as an anatomic fit, moisture-wicking fabrics and prevention against chafing and bacteria. Best, good shorts eliminate discomfort and are a virtually indispensible part of a cyclist's wardrobe.<br /><br />Today, over a hundred companies manufacture bicycle shorts. Multiply this by the number of models each offers and you can see that there are thousands of bike shorts to choose from. Although all may look the same at first, there can be significant differences between models. The following tips will help you find the short that's best for you.<br /><br /><a class="a_stdLink" href="http://www.ubcbike.com/store/category/17/559/Short/">Men's</a> or <a class="a_stdLink" href="http://www.ubcbike.com/store/category/17/721/Short-Womens/">Women's?<br /></a>Most men and women fit in the same bike shorts from the hips down. The big difference comes from the hips to the waist. The small of a woman's back tapers up to a narrower waist. As such, women's shorts have smaller waistbands and a more tapered fit just above the hips. In general, women are also longer waisted than men. So, most companies cut the front inseam longer in women's shorts. The final difference is leg length. In general, women prefer a shorter leg length than the traditional men's short which is long enough to cover the quadriceps muscles.<br /><br />Understanding these basic differences will help you select shorts. And, don't be afraid to cross gender lines. For example, if you're a larger women built straight up and down, you'll probably find a men's short to be more comfortable.</span></strong></span></p><p align="center"><span style="font-size: 12px;"><strong><span lang="EN">Construction & Materials</span></strong></span><span style="font-size: 12px;"><strong> </strong></span></p><p><span style="font-size: 12px;"><strong><span lang="EN">4-Panels... 6-Panels... 8-Panels...<br />Bike shorts are constructed of panels to contour the garment to fit the body in the cycling position. The more panels the shorts have, the more curvature they have, too. This was essential back in the days of wool shorts when fabric had very little stretch. Today's stretch fabrics have made this distinction less important.<br /><br />As a general rule, however, higher-end shorts are usually 8-panel designs and less expensive shorts are usually 6-panel designs. Use of 4-panel designs is usually limited to workout clothing in which cyclists ride in a more upright position.<br /><br />If you're one of the few who are bothered by the seams in the crotch area of traditional 6- and 8-panel shorts, there's an alternative. A new panel design referred to as a 4/6 panel or 6/8 panel is cut anatomically, like a 6- or 8-panel short. But the leg inseam has been eliminated to prevent chafing.<br /><br />Fabric<br />Price points for cycling shorts are usually based on the fabric and pad that's used. Better materials usually cost more raising the price of the short. Nylon spandex, the base for most cycling-short fabrics has great stretch and durability. However, nylon spandex does not have the ability to wick moisture (a major benefit when you're sweating) and breathe until a finish is applied, or until the fabric is knitted a special way.<br /><br />For example, spandex is now mixed with other yarns such as polyester to promote moisture transfer and breathability. These special applications increase fabric pricing and are the main reason bike shorts come in such a wide price range.</span></strong></span></p><p style="text-align: center;"> </p><p style="text-align: center;"><span style="font-size: 12px;"><strong><span lang="EN">Padding (Chamois)</span></strong></span></p><p><span style="font-size: 12px;"><strong><span lang="EN"><font face="Times New Roman">Comfort comes in many shapes <span style="font-size: 12px;"><strong><span lang="EN"><img alt="" src="http://www.jaggad.com/images/grip-pab-lg.jpg" style="width: 90px; height: 85px;" /></span></strong></span></font></span></strong></span></p><p><span style="font-size: 12px;"><strong><span lang="EN">Believe it or not, in the early days of professional cycling, some racers, desperate for relief from saddle sores, actually put steaks in their shorts for padding! These days, a trip to the local market isn't necessary because bike shorts feature built-in protection.<br /><br />This is sometimes called a "chamois" (say: "shammy"), because when it first appeared in shorts it was nothing more than a single layer of real leather (similar to what you may use to wash and dry your car) that had to be meticulously maintained.<br /><br />Luckily for cyclists everywhere, fabric technology and pad construction have improved incredibly over the years. And today, the pads inside shorts are more comfortable and functional than ever.<br /><br />There are basically seven different pad styles on the market (shown above) and the fabric and construction of these styles vary greatly. It's important to understand that the main purpose of these pads is to wick moisture and to prevent chafing. And, although the pads are generally thin, it's amazing the comfort improvement you get from the carefully placed padding.<br /><br />Most pads have several layers. The padding layer is usually made from foam or fleece and can differ greatly in thickness from thin (like the original natural leather chamois) to thick. The top layer is usually made of a technical fabric that wicks moisture, breathes, and prevents bacteria growth. Sometimes other fabrics are used, too.</span></strong></span></p><p><span style="font-size: 12px;"><strong><span lang="EN">Getting The Right Fit</span></strong></span></p><p><span style="font-size: 12px;"><strong><span lang="EN"><font face="Times New Roman">Shorts should fit like a second skin </font></span></strong></span></p><p><span style="font-size: 12px;"><strong><span lang="EN">Basic Fit<br />As with all clothing, bike-short sizing varies from one company to the next. So, we recommend trying on several different shorts before buying. Fabrics and construction will cause each short to fit differently.<br /><br />Also, when trying on cycling apparel, put yourself in a cycling position. You don't ride the bike standing straight up and down, after all. Cycling shorts should fit like a second skin, snug but comfortable with no bagging or wrinkles.<br /><br />Leg Length<br />Leg lengths vary anywhere from 3 to 10 1/2 inches. Traditional wool racing shorts were usually cut long so that the fabric covered the quadriceps muscle, keeping the short from riding up into the crotch and chafing. The advent of stretch fabrics and elastic leg grippers, however, has allowed manufacturers to make shorter shorts without compromising function.<br /><br />Shorts length can be divided into three categories:<br /><u>Short</u>: 3 - 5 inches: "hot pants" length (usually designed for cross-training, spinning & triathlons)<br /><u>Medium</u>: 6 - 8 inches: average cycling short length<br /><u>Long</u>: 9 - 11 inches: past the quadriceps (usually a European-cut racing length)<br /><br />Waistbands<br />Waistbands range from 1/2-inch covered elastic to 1 1/2-inch athletic waistband with a drawstring. The major consideration in waistbands is comfort. Be sure to bend over into the cycling position when you try on cycling shorts to see how the waistband will feel on the bike. If you have a belly and don't like the feel of elastic around your waist, try a bib short (these have built-in suspenders) if you're male, or a one-piece riding suit if you're female. You can always wear a jersey over the top, and it'll look like you're wearing a bike short. But, you'll be much more comfortable!<br /><br />Final Tips</span></strong></span></p><ul><li><span style="font-size: 12px;"><strong><span lang="EN"><a class="a_stdLink" href="http://www.ubcbike.com/store/category/20/668/Personal-Protection%3B-First-Aid/">Chamois Cream</a> - Chamois Cream will change your life. It eliminates the abrasive feeling of a sweaty chamois, but it does so without making you feel like you're slipping all over the chamois. You can bid farewell to friction between your body and your shorts, but your favorite shorts will still conform to you like a glove. </span></strong></span></li><li><span style="font-size: 12px;"><strong><span lang="EN"><a href="http://www.ubcbike.com/store/product/150867/Bodyglide-For-Her-Anti-Chafe-Balm-%28.80-oz%29/">Body Glide</a> - Prevents chafing and skin irritation caused by friction and rubbing from clothing and footwear, including hot spots and blisters, chapped and cracked skin regardless of temperature, humidity, and other conditions.</span></strong></span></li><li><span style="font-size: 12px;"><strong><span lang="EN">Never wear underwear under your bike shorts! The materials used in pads today are designed to wick moisture, breathe and prevent bacteria growth. As such, bike shorts are much more sanitary than your underwear.</span></strong></span></li><li><span style="font-size: 12px;"><strong><span lang="EN">Additionally, the whole purpose of the short's pad is to prevent chafing. In order to work, the short must fit your body like a second skin. Having a layer of clothing between your body and your bike short will prevent the short from working the way that it should, and will increase your chances of experiencing chafing and sores where the underwear sits against your body.</span></strong></span></li><li><span style="font-size: 12px;"><strong><span lang="EN">What's more, if you ride regularly, you'll probably find that it's best to have at least two pairs of riding shorts because it'll ensure that you always have a clean pair to ride in.</span></strong></span></li></ul> |
2010-11-03 16:26:24.0 |
The Basic Bike Short: Essential and Amazing! |
All About Lycra Shorts |
Public |
| 7 |
19 |
Training |
<div id="trainingarticlebody"><p>Road cyclists or mountain bikers rarely do very strenuous anaerobic endurance training. For beginners such training is even more rare. But for top athletes looking to maximize performance, this type of training helps develop the very skills needed for winning races.</p><p><span class="bold"><strong>Anaerobic training maximizes cardiovascular capacity and oxygen uptake.</strong></span> The body is trained to perform in high intensity at maximum output. Training occurs over the anaerobic threshold, or at 90-100% of maximal heart rate, and in intervals.</p><p>An interval lasts typically between 30 seconds and 5 minutes, with recovery lasting at least as long as the interval. In fact, recovery should last longer, especially when the interval is of longer duration, and the activity is at maximum intensity. Most cyclists bike uphill to reach maximum effect (especially for intervals lasting more than 2 minutes). This way the workload is easily controlled, and the desired intensity zone is reached very quickly.</p><p>On even terrain, intervals are usually shorter sprints of, for example, 30 seconds at maximal output, followed by a 30 second recovery before another 30 second maximal sprint. Heart rate usually increases at the end of bouts, and the use of a heart rate monitor is, therefore, highly recommended. Monitoring the workload your body is subjected to without an instrument is difficult.</p><p>While doing intervals, keep in mind that an athlete's heart rate reacts with a 30 second delay during maximal exertion. Heart rate corresponding to the workload will only be visible after a while. Using the Polar Power Output Sensor, you can avoid the complications resulting from such a delay, because the Power Sensor registers pedalling efficiency during training.</p><p><span class="bold"><strong>Allowing time for proper recovery is of great importance when doing anaerobic endurance training.</strong></span> This type of high-intensity training places a large amount of stress on the body, and several days is required for full recovery to occur.</p><p>© Polar Electro 2010<br /> </p></div> |
2010-09-29 15:09:16.0 |
Anaerobic training maximizes cardiovascular capacity and oxygen uptake. |
Anaerobic Training |
Private |
| 8 |
103 |
Tech Talk |
<p><span lang="EN">How To Adjust Your Rear Derailleur</span></p><p> </p><table border="0" cellpadding="0" cellspacing="0" dir="ltr" width="623"><tbody><tr><td width="66%"><p align="center"><span style="font-size: 20px"><b><span lang="EN"><br />BASIC REAR DERAILLEUR ADJUSTMENT</span></b></span></p><p><span lang="EN"><font face="Arial" size="2"><font face="Arial" size="2">ONE OF THE GREAT THINGS about modern derailleur drivetrains is that they're easily fine-tuned should the need arise. How do you know? Usually, the symptom that tips you off that adjustment is needed is hesitation during shifts. You click the shifter but the chain doesn't quite engage the next gear the way it used to. The most likely cause for this is a shift cable that has stretched slightly, which happens to all cables. When the cable stretches, it does not move the derailleur far enough when you click the shift lever. Here's how to adjust the derailleur so it shifts perfectly again:<br /></font></font></span></p></td><td width="34%"> </td></tr><tr><td width="66%"><p><b><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">Simple Adjustment</span></font></font></b><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN"><br />The cool thing is, derailleur designers provide a simple way for you to dial in shifting. You don't even need tools (although, it's easiest to make and check adjustments when the bicycle is supported in a repair stand). Note also that we're assuming that your derailleur is not damaged or bent. If you suspect that it is, it needs more than this simple adjustment and you should bring your bike in to us for servicing (read the sections that follow for more information).<br /><br />To adjust the derailleur, look at the point where the cable enters the rear derailleur in the photo. See that black round knob-like piece where the arrow is pointing? That's a barrel adjuster, which is used to tune the derailleur adjustment.<br /><br />Standing behind the bike, the barrel adjuster is turned either counter-clockwise or clockwise in half-turn increments until the shifting hesitation is cured. Which way do you turn it? It depends on what type of hesitation you're experiencing. The most common problem is slow shifting into easier gears (toward the spokes) due to the cable stretching. But, it's possible that you're experiencing the opposite.<br /><br />This rule will help you remember which way to turn it: If the derailleur is hesitating when shifting <i>toward</i> <i>the spokes </i>(the more common problem), turn the barrel <i>toward</i> <i>the spokes</i> (counter-clockwise); and if it hesitates shifting <i>away from the spokes</i>, turn the adjuster <i>away</i> (clockwise) <i>from the spokes</i>. (Always turn it only a half turn, shift multiple times to check the adjustment, and repeat as needed to cure all hesitation.)<br /><br /><b>Protect That Derailleur</b><br />Another adjustment needed is an "attitude" adjustment. It's important to always remember that the rear derailleur is fragile and must be protected. This is worth emphasizing because there are many times that the derailleur is at risk, such as during flat-tire repair (always lay the bike down gently on its left side so the derailleur doesn't touch the ground), while shipping a bike (shift onto the largest cog and pad the derailleur) and even parking your bike (make sure it can't topple). All it takes is the bike falling over for the rear derailleur to get hit and bent. Usually, we can fix the damage with special alignment tools. But, you can avoid the downtime by thinking of your derailleur as a delicate object and watching out for it.<br /><br /><b>Accidents Happen<br /></b>If you do manage to crash or drop your bike and bend the derailleur, you might not notice. It's important to notice however, because once the derailleur is bent, bad things can happen such as shifting into the spokes, which may ruin the derailleur and might seriously damage the rear wheel and frame. Signs of having a bent derailleur include sudden hesitation shifting into harder gears and a clicking sound when you're on your largest cog (shift out of this gear immediately if you hear this sound because the derailleur is hitting the spokes and may get pulled into the wheel at any moment). Bring your bike in immediately for us to check it if you notice these problems.<br /><br /><b>What Are Those Little Screws For?<br /></b>When many people decide to adjust their rear derailleur, they mistakenly try to do it by turning the small screws on the back of the derailleur. These screws are related to derailleur adjustment, however, once they're set, which we do when we assemble the bicycle, they do not change adjustment. So, it's almost never necessary to turn them. In fact, if you do turn them, it usually worsens your shifting. So, leave these screws alone.</span></font></font></p></td><td valign="center" width="34%"> </td></tr></tbody></table> |
2010-11-03 16:31:29.0 |
How to Adjust Your Rear Derailleur |
Basic Rear Derailleur Adjustments |
Private |
| 9 |
35 |
General |
<p class="style4"> </p><p class="style4"><img alt="" src="http://bicyclebash.com/images/Sidebar/SideBarBash6.jpg" /></p><p class="style4">Presented by</p><p class="style4"><a class="a_stdLink" href="http://www.cureonwheels.org/"><img alt="" src="http://www.cureonwheels.org/images/logo.gif" style="width: 175px; height: 91px" /></a></p><p class="style4">This year, the Bicycle Bash is being held against the tragic backdrop of seven bicyclists<br />who have been killed by motorists in the Tampa Bay area since July 29. All Children's<br />Hospital will be present to hand out and fit helmets for children and bike safety will be a<br />theme. Reflective gear with bike safety messages will be on display and for sale.</p><p class="style4">The Bicycle Bash is also playing host to the <a class="a_stdLink" href="http://www.cureonwheels.org/">Cure on Wheels </a>charity bike ride, which will<br />raise money for local cancer projects at Moffitt Cancer Center and All Children?s Hospital.</p><p class="style4">Cure on Wheels is the presenting sponsor of the Bicycle Bash and Hillsborough County<br />is a co-sponsor. HART, tbt* and Polar Bottle are also sponsors.</p><p class="style4">Besides being the scene for the Cure on Wheels rides at Flatwoods, the Bicycle Bash<br />invites bicyclists to enjoy cycling the Flatwoods seven-mile loop that?s closed to cars,<br />biking the off-road trails and pedaling longer distances from the park to scenic roads<br />in south Pasco County.</p><p class="style4">Bicycle Bash visitors are asked to ride a bicycle to the Bicycle Bash. Visitors who<br />come by car must park in a remote parking lot at Branchton Park on Morris Bridge Road<br />near the Cross Creak Blvd. intersection. Hillsborough County will provide bus shuttles<br />to take people to the Bicycle Bash who don't have bicycles.</p><p class="style4">Activities include bicycle stores showing bikes, the SWAMP Club holding mountain bike<br />demos, exhibitors showing all types of bike equipment, a swap meet, music and food.<br />SWFBUD will also give awards to local people who have taken steps to improve bicycling<br />in Tampa Bay .</p><p class="style4">"We're taking the Bicycle Bash to the next level by having an exhibitor village and<br />surrounding it with multiple bicycle activities at a terrific and beautiful county park,"<br />said Alan Snel, director of SWFBUD.</p><p class="style4"><strong>SWFBUD is an award-winning alliance of 10 Tampa Bay bicycle shops and two lawyers<br />committed to growing bicycling as a healthy lifestyle and effective mode of transportation.<br />Bicycle Retailer and Industry News, the national trade publication that covers the<br />bicycle industry, gave SWFBUD its national retail advocacy award in 2009. SWFBUD also<br />won the leadership advocacy award from Trek Bicycle Company for its advocacy work this<br />year. And the Florida Bicycle Association gave its Florida Event of the Year Award to<br />SWFBUD in 2007 for holding the Bicycle Bash.</strong></p><p class="style4">SWFBUD's stores are Bicycle Outfitters in Seminole; Carrollwood Bicycle Emporium,<br />Chainwheel Drive in Clearwater and Palm Harbor; Just Ride Bicycles in Riverview;<br />Oliver's Cycle Sports in new Tampa; Street Fit 360 in south Tampa; Suncoast<br />Trailside Bicycles in Odessa; The Trek Store in Clearwater and south Tampa;<br /><a class="a_stdLink" href="http://www.ubcbike.com/store/">University Bicycle Center</a> in north Tampa and The Ironman Store in new Tampa.</p><p class="style4">For more information, contact SWFBUD Director Alan Snel at 813-468-0064<br />or alansnel@yahoo.com</p><p class="style4">To see a video of last year's Bicycle Bash, <a class="a_stdLink" href="http://animoto.com/play/vtQYgyjplWMLoUXHwb99qw" target="_blank">click here</a>.</p><p class="style4">To read the Bicycle Bash press release, <a class="a_stdLink" href="http://www.tampabaysports.org/press_room/release.php?id=161" target="_blank">click here</a>.</p> |
2010-10-26 14:40:59.0 |
Celebrate Cycling In Tampa Bay |
Bicycle Bash |
Private |
| 10 |
2 |
Buyers Guide |
<h3><img src="http://www.buzz-beast.com/wp-content/uploads/2010/04/148.jpg" style="width: 375px; float: left; height: 281px; margin-right: 10px" /><span style="font-size: 16px">Bicycle Frame Materials</span></h3><p>Bicycles come in many different materials, ranging from bamboo frames, carbon fiber, and a wide array of different metal alloys. The most common materials are Aluminum, Carbon Fiber, Steel, and Titanium. Each material has its pros and cons, and each one will change the way your bicycle feels and handles.</p><p><u><b>Aluminum: </b></u>Most bicycles come assembled with some sort of aluminum alloy construction. Aluminum is typically welded, and offers a very sturdy, lightweight platform for your bicycle. Aluminum tubing became popular for bicycles in the 80's and has come a long way since then. Today's aluminum alloys can be made very thin to save on weight and still provide a very strong frame. It is the most commonly used material today.</p><p><u><b>Carbon Fiber:</b></u> Carbon fiber has been around a while, but has recently become a very popular material to build bicycles with. It offers flexibility in frames that are rigid, to give the rider a more comfortable ride, while still retaining a stiff frame, so that pedaling efficiency is not compromised. Carbon fiber begins life as a weave of fabric that is then impregnated with a resin adhesive, which gives the fiber a rigidity to retain strength. Another benefit to carbon fiber is that it can be made in many different shapes, allowing more frame exotic shapes than that of the other materials.</p><p><u><b>Steel:</b></u> Steel frames are less common in road and mountain bikes today. Steel is used where a high strength material is need to withstand a punishment. BMX freestyle bicycles are almost always constructed of 4130 Cromoly Steel. Cromoly, and some newer Stainless Steel alloys have such a high tensile strength, that some very high end bicycles use steel and stainless steel because they can make it so thin, that the weight difference isn't much, and sometimes it's even lighter than aluminum! Some say that steel offers the most plush ride.</p><p><u><b>Titanium:</b></u> Titanium is a very expensive metal, and it takes great skill to weld and manipulate. It is said that the ride is very smooth. Titanium, in most cases if it fails, it can be repaired safely by the manufacturer, where as aluminum would probably need to be replaced. Titanium does not rust, and does not stain very easily. To renew the finish, usually a little steel wool will make the bike look brand new again.</p><p><u><b>Multi-Material:</b></u> Many bicycles came with frames that were made of multi-materials. They typically incorporated a metal as the main structure, with carbon tubes replacing the metal ones to absorb shock. The metal portion gave a solid platform where flex was not desirable, and carbon was placed where it could absorb the shock of the road, while not affecting the power transfer of the rider to the bicycle. Typically carbon was used on the seatstay portion of the bicycle, but there have been many combinations out there. With the further increase in knowledge and strength of carbon fiber, multi-material bicycles are becoming a thing of the past as monocoque carbon frames flood the market.</p> |
2010-06-11 14:09:20.0 |
What Material Do I Want? |
Bicycle Materials |
Public |
| 11 |
133 |
General |
<h3><img src="http://bikefitkit.com/images/fit_zones.gif" style="width: 350px; float: left; height: 240px; margin-right: 10px" />Bike Fitting</h3><p> </p><p>Every customer has a riding position that accommodates their body type and style of riding. We usually recommend one to several bicycle frames to a customer, depending on the type of riding they want to do and their price range. Based on our initial body measurements and the answers they give to our soft tissue questions, the frame(s) we recommend should accommodate their riding position. Our job is to transfer their riding position to the bicycle they choose, or to inform them if a frame will not accommodate their riding position. This position is always defined in terms of the three points of contact with the bicycle: the pedal, the saddle and the handlebars. This initial position is a starting position that will need to be <em><u>fine tuned</u></em> as we listen to the customer describe how they are feeling on the bike and as we watch them ride on a trainer or see how they move with their bike when they ride outside.</p><p>As we look at the three fit zones on the left, there are usually a number of frame sizes, stems, and seat posts, that will accommodate the desired riding position for our customer. We want you to understand that there is more than one way to arrive at the same riding position using different frames and components.</p><p>The <b>Fit Kit System</b> is a tool, much like a map and compass, or a global positioning device. It is a "standard" that has been tested and established over time by many in the bicycle industry. These tools can tell us where you are and where you need to get to. How we get there may vary depending on the information you give us, our own judgment as a fitting technician, and the inventory available to us. Our experience and common sense are essential in mapping out a route to a desired riding position.</p><p>Often times, when a customer comes into our shop, they may feel lost in terms of their riding position. They may complain of different aches or pains, or share experiences from their past riding, or tell us particular circumstances for why they need to start riding, such as health reasons or rehabilitation from injuries. <b> We will provide our customers a guide "home" to a good fit. </b> We use our fitting tools to get your frame of reference, listen to our customer(s), ask them questions, use your common sense, and watch them ride. If they look comfortable, they are. If they are tense, we make further adjustments.</p><p><strong><span style="font-size: 16px">Body Measurements</span></strong></p><p>Foot Length</p><p><img src="http://bikefitkit.com/images/white_sox.jpg" style="margin: 5px 15px; width: 200px; float: left; height: 150px" />.</p><p> </p><p> </p><hr noshade="noshade" /><h2><br />Inseam Measurement</h2><p>We designed the <b>inseam device</b> to avoid embarrassment and give a consistent 27 pounds of pressure to insure a proper measurement. Let the cyclist know that you will give them the <b>inseam device</b> to place between their legs and then you will take a reading from this device. Before giving the <b>inseam device</b> to the cyclist, show him or her how to compress it with hands placed on the end of the level bar nearest the aluminum rod.</p><p>NOTE: Do not let the customer compress the <b>inseam device</b> by pressing on the end of the level bar with the bubble. This can cause damage to the device.</p><p><img src="http://bikefitkit.com/images/inseam.jpg" style="margin: 5px 15px; width: 225px; float: left; height: 394px" />There are two holes drilled in the <b>foot platform</b>. The hole nearest the heel of the foot is for average sized people and the forward hole is for larger people. When you hand the <b>inseam device</b> to the cyclist, put the tip of the <b>inseam device</b> in the hole that most closely fits the center of their inseam.</p><p>Now instruct the cyclist to compress the <b>inseam device</b> and insert it between their legs. They should straddle the <b>inseam device</b> over the aluminum rod so that it is aligned with their inseam. If the cyclist is wearing baggy pants, ask him or her to pull away any bulky fabric that might prevent the <b>inseam device</b> from extending completely. Then adjust the device till the bubble reads level. Once this is done, read the measurement just above the oak collar and write it down.</p><p>NOTE: If you see the cyclist leaning forward to bring the bubble to level, they have inserted the <b>inseam device</b> too far between their legs. Ask them to squat slightly to compress the device, then move it out further. This is very important to insure an accurate inseam and torso measurement.</p><p> </p><hr noshade="noshade" /><h2><br />Torso Length</h2><p><img src="http://bikefitkit.com/images/torso.jpg" style="margin: 5px 15px; width: 251px; float: left; height: 399px" />Once you have written down the inseam measurement, place the <b>torso device</b> in the tip of the wooden handle on the <b>inseam device</b> while it is still in between the cyclist's legs. Explain that you are going to place the tip of the wooden dowel in the sternal notch at the base of cyclist's throat. Do this gently. Once it is in place, ask the cyclist to take a deep breath and hold it. Now read your measurement off of the <b>torso device</b>. Once you have obtained this measurement, let the customer step off the <b>inseam device</b> and hand it back to you.</p><p><b>TIP:</b> If you pinch the <b>torso device</b> with your thumb and hold the oak collar with your fingers, you can bring the <b>torso device</b> to your eyes to read the measurement on the scale instead of having to bend over in front of your customer.</p><p>NOTE: If you see that the <b>torso device</b> is leaning out at an angle instead of being perpendicular to the <b>inseam device</b>, the cyclist has inserted the <b>inseam device</b> too far between their legs. Ask the cyclist to squat slightly to compress the <b>inseam device</b>, then move it out further before continuing. You might also check your inseam measurement again.</p><hr noshade="noshade" /><h2><br />Arm Length</h2><p><img src="http://bikefitkit.com/images/arm_length.jpg" style="margin: 5px 15px; width: 314px; float: left; height: 242px" />Walk around to the back side of the cyclist with the <b>torso device</b> and let them know that you are going to touch their shoulder in order to find their <b>acromion process</b> which is at the very tip and towards the back of their shoulder. With the rider's hands at his or her side, move the wooden handle on the <b>torso device</b> to a position where the rider can grasp the handle with his or her right hand. Then use your left hand to follow along the shoulder muscle till you reach the shoulder bone. Keep moving your hand along the backside of the shoulder bone, then you will come to an indentation. Just past the indentation is a knob that is at the tip and back of their shoulder. This is the <b>acromion process</b>. Mark this spot with your left hand and place the metal pointer on the <b>torso device</b> against the <b>acromion process</b>.</p><p>Ask the rider to raise his or her arm out to the side at a 45 degree angle, then make a fist. Now take your reading off of the <b>torso device</b> at the oak collar. </p><hr noshade="noshade" /><h2><br />Shoulder Width</h2><p><img src="http://bikefitkit.com/images/shoulder.jpg" style="margin: 5px 15px; width: 285px; float: left; height: 249px" />Let the cyclist know you are almost done. You will need a metric measuring tape to measure the cyclist's shoulder width. The hands of the cyclist should be at his or her side. Once again, let the person know you are going to touch both shoulders as you find the <b>acromion process</b>. Have the measuring tape in one hand and pull it across the cyclist's shoulders in a natural arc. Do not try to make a straight line, but follow the natural curvature of the cyclist's back. Use a free finger on each hand to locate the <b>acromion process</b> and use the rest of your fingers to hold the metric tape.<br /><a id="hand_size" name="hand_size"></a> </p><h2> </h2><hr noshade="noshade" /><h2><br />Hand Size</h2><p><img src="http://bikefitkit.com/images/hand_measurement.jpg" style="margin: 5px 15px; width: 248px; float: left; height: 197px" />Take the dowel with a red and white stripe and ask the rider to grasp the dowel on the colored end. Show them before you hand it to them. If their hand covers only the:</p><p><span class="par12"><b>Wood</b> - their hand is small </span></p><p><span class="par12"><b>White</b> - their hand is medium </span></p><p><span class="par12"><b>Red</b> - their hand is large </span></p><p> </p><blockquote><p><span class="par12"><a id="thigh_length" name="thigh_length"></a> </span></p></blockquote><hr noshade="noshade" /><h2><br />Thigh Length</h2><p>This measurement is only needed for <b>Performance Fittings</b>. If you have the time, it doesn't hurt to take this measurement in case the person develops an interest in performance riding or in case they change their mind about the level of bicycle they want to be fitted for.</p><p><img src="http://bikefitkit.com/images/thigh.jpg" style="margin: 5px 15px; width: 218px; float: left; height: 349px" />Slide the <b>foot platform</b> underneath the <b>thigh bench</b> until the heel block contacts the edge of the <b>thigh bench</b>. Ask the rider to kneel on the <b>thigh bench</b> facing the cut out notch in the top of the bench. Now explain to the rider that you want him or her to compress the <b>inseam device</b> one more time and place it between his or her legs. Place the tip of the <b>inseam device</b> in the first notch of the foot platform and then hand the device to the rider. Once again, ask the cyclist to pull away any bulky clothing that might prevent the <b>inseam device</b> from extending fully. Once you take the reading, the rider can give you the <b>inseam device</b>. Congratulate the cyclist for doing a wonderful job with the measurements!</p><p>The <b>thigh bench</b> is 50 cm tall. It is important that you subtract 50 cm from your reading off the <b>inseam device</b> when you take the thigh reading. If you forget, the <b>Fit Kit Pro™ Software</b> will tell you that your thigh measurement is out of range. This measurement is used to calculate the steepest seat tube angle recommended for this rider based on his or her thigh to inseam ratio.</p><p> </p><p> </p> |
2010-12-21 13:33:09.0 |
Fitting Services |
Bike Fitting |
Private |
| 12 |
3 |
Buyers Guide |
<p>"<em>I didn't know there were sizes on bikes!</em>" -- This statement comes up a lot in the bicycle industry. Bicycles come in various sizes, just as people do. Also, sizing for mountain bikes and road bikes is a little different from one another. Road bikes come in many more sizes than mountain bikes, and they are measured in the metric system, vs the mountain bike's English system. Size is very important, since it determines your comfort level of the bicycle fit. Keep in mind, like shoes, all bicycle manufacturers measure a little differently, and sizes differ slightly from manufacturer to manufacturer.</p><p>Road bicycle sizes are measured in centimeters, and typically grow in 2cm increments. Today's road bikes are measured differently than that of the older bicycles. Old road bikes were measured in inches, and had top tubes parallel to the ground. Many newer road bikes have a top tube that drops in height from the front to back, giving the frame a smaller, more compact look. Since this would change the measurement and size of the bicycle, the measurement is taken from the center of the bottom bracket to a “theoretical top-tube”. The “theoretical top-tube” is where the top tube would meat the seat tube on the older style bicycle where the top tubes were parallel to the ground.</p><p>Mountain bicycles are measured in inches, and are usually a smaller number than that of road bicycles. They usually have shorter frames so that maneuvering around the frame during fast trail rides is much easier. For someone who is racing a mountain bike, the properly fit frame for your body is the best choice, where as if you will be doing more maneuvering around the bicycle, the next size down would be more ideal. This allows for the bicycle to be snapped around on trails easier and more gracefully, while the larger frame would add mass during your movements.</p><p>Getting confused yet? Don't worry, if you don't know how to size yourself for a bicycle, we have the tools necessary to get the best possible size for your body structure.</p> |
2010-06-11 14:10:13.0 |
I Didn't Know There Were Sizes! |
Bike Sizing |
Public |
| 13 |
11 |
Buyers Guide |
<h3><img src="http://images.nitrosell.com/product_images/2/475/BIRR1708.jpg" style="width: 325px; float: left; height: 325px; margin-right: 10px" />Buying A Road Bike</h3><p>Congratulations, you have decided to shop for a Road Bike! The great news is that technology has come a long way, and you have a wellspring of choices and options at a great array of prices. Don't worry, though, we will help you narrow your selection down to find the perfect bike!</p><p>The first question we ask anyone looking to purchase a bike is, "What kind of riding do you plan to do?" Answers to this question vary from, "I'm just getting started," to "I want to ride a <em>Century</em> [100 mile ride]," and even "I am a racer and I need the lightest, fastest bike available."</p><p>Road bikes are ideal for any number of applications:</p><ul><li>Recreational riding</li><li>Touring</li><li>Commuting</li><li>Fitness riding</li><li>Club riding</li><li>Criterium / Road Racing</li><li>Beginning Triathlons</li></ul><p>...basically any type of riding on pavement. Most road bikes are not designed to be ridden off road (<em>Cyclocross Bikes </em>are a type of road bike that can be ridden off the pavement).</p><p>Once you have determined the type of riding you want to do, it is a good idea to answer some other questions:</p><ul><li>What distances do I plan to ride / how long will most of my rides be?</li><li>Do I expect cutting edge technology, or am I looking for a simple way to get in to the sport?</li><li>Do I plan on getting the top of the line, or is a reasonable quality bike better for me?</li><li>When I begin a sport, do I progress quickly, or am I wanting to maintain a specific level of fitness?</li><li>How much do I plan to spend?</li></ul><p>It is important to think about your expectations before looking at bikes, and it is especially important to have an idea of price, as this will help us match a bicycle with your needs, desires, and budget. Ultimately, we want to match you up with the perfect bike, the perfect fit, and the perfect experience!</p><p>Now that we have covered the basics, we can move on to the fun part - selecting options...</p><h3>Materials</h3><p>There are quite a few materials that bike frames and forks are made from - as well as combinations. This list identifies the most common materials and how to identify them.</p><p>Keep in mind that you can find top-of-the-line bicycles in each of these materials and different bikes of the same material might feel different due to design and construction. The best way to understand the differences between materials and bikes is to test ride.</p><p>Check out the article on <a class="a_stdLink" href="http://www.ubcbike.net/articles/Bicycle-Materials.cfm">Bicycle Materials</a> for more information.</p><h3>Components</h3><p>Three companies produce the majority of road bike components: SRAM, Shimano, and Campagnolo. A component set is also called a <em>group</em> or a <em>gruppo</em> (pronounced group-o). The gruppo typically contains shifters, derailleurs (front and rear), crankset (with a bottom bracket), cassette, chain, and brakes.</p><p>The differences in gruppos as you go up in price are that they are lighter, more precise shifting, more gears and better performance (e.g. brakes stop better, chains run smoother, gears turn faster, etc.). However, for the beginning cyclist, these differences might be imperceptible.</p><p>As of 2010, when this was written, Shimano and SRAM groupsets fit into the following heirarchy:</p><h4><br />Shimano</h4><ul><li><strong><em>Dura-Ace</em></strong> - 10-Speed with STI shifting - Professional Riders - Most Expensive</li><li><strong><em>Ultegra </em></strong>- 10-Speed with STI shifting - Professional Riders</li><li><strong><em>105 </em></strong>- 10-Speed with STI shifting - Enthusiast / Serious Riders</li><li><strong><em>Tiagra </em></strong>- 9-Speed with STI shifting - Recreational Riders</li><li><strong><em>Sora </em></strong>- 9-Speed with Thumb shifting - Entry Level / Recreational Riders - Least Expensive</li><li>Any Shimano component group not listed above are not recommended</li></ul><h4>SRAM</h4><ul><li><strong><em>Red </em></strong>- 10-Speed with Double-tap shifting - Professional Riders - Most Expensive</li><li><strong><em>Force </em></strong>- 10-Speed with Double-tap shifting - Professional Riders</li><li><strong><em>Rival </em></strong>- 10-Speed with Double-tap shifting - Enthusiast / Serious Riders - Least Expensive</li><li><em><strong>Apex - </strong></em>10-Speed with Double-tap shifting - Enthusiast / Serious Riders (Eliminates Triple Chainring)</li></ul><p>Check out our complete list of <a href="http://www.ubcbike.com/store/category/15/476/Road-Bike/">Road Bikes</a> & <a href="http://www.ubcbike.com/store/category/15/716/Road-Bike-Womens/">Road Bike Womens</a> or come on in for a test ride...</p> |
2010-06-21 08:27:31.0 |
Tips for what to look for in a Road Bicycle |
Buying a Road Bike |
Public |
| 14 |
118 |
Buyers Guide |
<h3><img src="http://www.bicycling.com/images/cma/1011_cannondale_caad10.jpg" style="width: 175px; float: left; height: 175px; margin-right: 10px" /><img alt="" src="http://www.bicycling.com/sites/default/files/bicycling_logo.gif" style="width: 175px; height: 60px" /></h3><h3>Bicycling Magazine Review's the <a class="a_stdLink" href="http://www.ubcbike.com/store/product/149998/2011-Cannondale-CAAD-10-4-Rival-Road-Bike-%2854cm---Black%29/ ">CAAD10</a></h3><div><div class="gfFloatLeft gf11"><strong>Weight</strong>: 17.47 lbs<br /><img alt="Rating: 5 Stars" src="http://www.bicycling.com/images/gear/5_stars.gif" title="Rating: 5 Stars" /><span class="gfBasedOnReviews"><font size="1"><font color="#7f7f7f"> 5 stars (1 review)<br /></font><font color="#030c3b"><span class="blue">Bicycling Review</span><br /></font></font></span></div><div class="gfFloatLeft gf11"><span class="gfBasedOnReviews"><strong>Issue</strong>: Nov 2010<br /><strong>Page</strong>: 82 </span></div><div class="clearall"> </div><!-- START PRODUCT REVIEW --><div class="gfProdReview"><div class="gfReviewHdr"><span class="gfBasedOnReviews">Editorial Review</span></div><div class="gfEditorialContent"><span class="gfBasedOnReviews"><b>GOING AGAINST THE GRAIN</b> Without a doubt, we are now cycling in the era of carbon. The ubiquitous fiber is used to make all of the sport's top-notch race bikes, many (if not most) amateur race bikes and even some recreational bikes. Carbon also appears more rarely--but with flair--in venues such as velodromes and urban bike paths, and it's also used, wholly or in part, for all kinds of gear, including cranksets, derailleurs, shifter bodies, handlebars, stems, bottle cages, shoe soles, helmets, jerseys, gloves, eyewear and even random miscellanea such as watch faces. Yet despite this dominance, Cannondale's hottest new bike for 2011 isn't made of carbon: It's aluminum.<br /><br />The CAAD10 combines the company's extensive experience building oversize aluminum bikes with the more recent lessons its engineers learned designing the high-performance (and carbon) SuperSix and Synapse bikes. The result is a racy bike for the working man, with prices ranging from $1,500 for the Shimano 105-equipped model to $3,200 for a Dura-Ace build.<br /><br />Just by looking at the oversize and radically shaped tubes, you can correctly assume the bike will be stiff. But Cannondale increases the stiffness and efficiency by incorporating designs from its carbon racers, such as a tapered head tube, asymmetrical chainstays and a horizontally ovalized top tube.<br /><br />The benefit of all that engineering is that even under hard pedaling power the bike feels efficient, on par with much pricier carbon bikes. The geometry, which is identical to that of Cannondale's top-shelf <a class="a_stdLink" href="http://www.ubcbike.com/store/product/150103/2011-Cannondale-SuperSix-3-Road-Bike-%2852-cm---Red%29/">SuperSix </a>racer, gives the bike an aggressive personality, too. It snaps to your commands. But thanks to elements such as flattened, flexing seatstays and offset fork dropouts (borrowed from Cannondale's comfort-performance Synapse line), the ride quality is best described as firm rather than harsh--and it's surprisingly nuanced. It all seems to work in spite of the frame's efficiently rigid nature. (One tester claimed that he could almost tell the age of the pavement by the feedback reaching him through the bar and saddle.)<br /><br />Evaluating the bike's speed both by gear selection and a stopwatch, we discovered that the <a class="a_stdLink" href="http://www.ubcbike.com/store/product/149998/2011-Cannondale-CAAD-10-4-Rival-Road-Bike-%2854cm---Black%29/">CAAD10 </a>rode faster for us than other bikes in this price and weight range. This is a hard-to-beat value, whether you're an aspiring racer or an aggressive rider who doesn't feel you must be on carbon, or even if you're on a tight budget.--Ron Koch<br /><br /><b>BUY IT:</b> If you're more interested in a fast bike than following trends<br /><b>FORGET IT:</b> If our description of the "firm" ride sounds too distant from your idea of comfort </span></div><div class="gfEditorialContent"> </div><div class="gfEditorialContent"><div class="margin15Top"><span class="gfBasedOnReviews"><span class="gfFeaturesHdr"><strong><font color="#000000" size="3">Product Features</font></strong></span> </span><ul class="gfFeaturesListing"><li><span class="gfBasedOnReviews"><b>SIZES:</b> 48, 50, 52, 54, 56 (tested), 58, 60, 63cm</span></li><li><span class="gfBasedOnReviews"><b>FRAME:</b> 6069 aluminum</span></li><li><span class="gfBasedOnReviews"><b>FORK:</b> Tapered steerer, full carbon</span></li><li><span class="gfBasedOnReviews"><b>COMPONENT HIGHLIGHTS:</b> Shimano Ultegra shift/brake levers, rear derailleur, brakes; FSA SLK crankset; Mavic Aksium Race wheels; Schwalbe Lugano tires; Cannondale C3 bars, C2 stem and seatpost; Prologo Kappapas saddle</span></li></ul></div></div><!-- START VIDEO CONTAINER --></div></div><p><!-- END PRODUCT REVIEW --><!--googleoff: index --><!-- START READER REVIEW --></p><div class="pad15Bot"><div class="gfReviewHdr"><span class="gfBasedOnReviews">Reader Reviews</span></div><span class="gfBasedOnReviews">Average Reader Review:<img alt="4.5 stars" src="http://www.bicycling.com/images/gear/5_stars.gif" style="width: 60px; height: 12px" /> <span class="gfBasedOnReviews"><font color="#7f7f7f" size="1">5 stars (1 review)</font></span> </span><div class="gfReaderReviewContent"><span class="gfBasedOnReviews"><img alt="Star Rating: 5" src="http://www.bicycling.com/images/gear/5_stars.gif" title="Star Rating: 5" /> <strong>Review By Daniel, Rides for Fitness:</strong><br />They hit this one out of the ballpark. Out for 5 miles the day I got it, 15 Monday and 35 yesterday. Previously on a TREK 1000 I got in '91. This thing goes when you think go. Hit a rumble strip yesterday at 20 mph during a moment of inattention and to my surprise, I was not rattled off the bike. It remained composed and simply took the abuse 'til I regained my composure and steered away. My bike's a 60cm equipped with the Rival/Force 53/39 drivetrain. I'm 225 lbs. Shifting with the double tap shifters became intuitive in 5 minutes. The seat is ok after a minor adjustment, but I think it'll soon be ditched in favor of my Aliante. Steering on the downhill is nothing but inspiring. Pacing traffic on a 35 mph downhill the other day it was simply a matter of look and point. The bike followed without a hint of twitchiness or instability. Yes, the only thing I have to compare this to is the old TREK and my wife's '08 Fuji Newest 3.0, but this thing is lightyears beyond either. Love it.</span></div><div class="gfReaderReviewContent"> </div><div class="gfReaderReviewContent"><span class="gfBasedOnReviews"><img alt="" src="http://www.bicycling.com/sites/default/files/bicycling_logo.gif" style="width: 175px; height: 60px" /><img alt="" src="http://www.bicycling.com/images/gear/gf_reviewfinder_hdr.gif" style="width: 250px; height: 26px" /> <a class="a_stdLink" href="http://www.bicycling.com/gear/detail/0,7989,s1-16-156-3234-0,00.html">Click<br /><br /></a><br /></span></div></div> |
2010-11-08 16:32:06.0 |
Bicycling Magazine Review of the 2011 CAAD 10 |
Cannondale CAAD 10 |
Public |
| 15 |
125 |
General |
<h3><img src="http://ubcbike.net/images/userfiles/Image/charlie meeks.jpg" style="width: 275px; float: left; height: 206px; margin-right: 10px;" /></h3><h3> </h3><h3> </h3><h3> </h3><h3><span style="font-family: arial,helvetica,sans-serif;"><strong><span style="font-size: 11px;">Manny,<br /> <br />Here is my testimonial.<br /> <br />I was having difficulty with my exercise routine due to knee pain. My routine consisted of running and weight training. Although I love to run, my knees were hating it. My wife recommended that we consider getting a bicycle that I would be able to use for exercise. I shopped all over the city and couldn’t find anyone that was as helpful as Manny at University Bicycle Center. A young man at his shop helped me to pick just the right bike that was within my price range and fitted me perfectly. After a just a short period of time riding my new bike, I noticed a major change in the health of my knees. I able to run again without pain and increase the amount of my cardio workout substantially. I have been able to ride with Manny and the rest of the group from UBC in San Antonio and have truly enjoyed it. Manny is a great teacher and he has helped me to become stronger on my rides. The biggest change came when I went through the VO2 analysis. I was able to find the perfect range to keep my heart rate when I ride and it’s made a huge difference in my weight loss.<br /> <br />Thank you Manny and the rest of your team at UBC.<br />Charlie M. Meeks</span></strong></span></h3><p><img alt="" src="http://mail.google.com/a/ubcbike.com/?ui=2&ik=ffa83b41ad&view=att&th=12c7ac4a1c611bdb&attid=0.0.1&disp=emb&zw" style="width: 274px; height: 163px;" /></p><div> <br />Charlie M. Meeks, CPA, CVA<br />Managing Partner<br /><a class="a_stdLink" href="mailto:CMeeks@MeeksInternational.comMeeks">CMeeks@MeeksInternational.com</a></div><div><a class="a_stdLink" href="mailto:CMeeks@MeeksInternational.comMeeks">Meeks</a> International, LLC<br />Fifth Third Center<br />201 E. Kennedy Blvd., Suite 1111<br />Tampa, FL 33602<br />(813) 227.9100 office ext.110<br />(813) 227.8866 fax<br />(813) 778-4606 cell<br />MeeksInternational.com</div><div> </div><div><p>Here is just a small sampling of some of our happy customers, and how they feel about UBC in their own words...</p><p>Oh, and if you have had an experience with UBC that you'd like to share - good or not-so-good, feel free to <a class="a_stdLink" href="testimonial_entry.cfm"><font color="#000066">enter your testimonial</font></a>.<br /> </p></div> |
2010-11-23 15:30:15.0 |
Testimonial |
Charlie Meeks |
Private |
| 16 |
1 |
Buyers Guide |
<p>Buying a new bicycle can be a fun and exciting event, but at the same time be very intimidating with vast selection of bicycles on the market to choose from. If this is your first bicycle, it may be a little challenging to decide on the style of riding you want to do. The first step towards deciding on the style of bicycle you want to start with is to ask yourself what you will be using the bicycle for. Are you planning to ride on the road, off the road, fast, fitness, racing, long distance or short distance? These are just a few of the questions you want to ask yourself. There is a bicycle for everyone, and hopefully this guide will get you pedaling in the right direction!</p><p><br />Deciding on the style of riding you want to do is the most important step. There are many styles, and even some in between, which are called hybrids. If you want to ride on pavement and go fast, a road bike would be most likely be your first choice. If riding in the dirt and racing through tree covered off road trails is more your style, a mountain bike would be your best bet. Let's go through a few of the more common styles of bicycles and see what fits you best:<br /><br /><u><b>Road Bicycle:</b></u> When speed is your goal, or long distance treks on country roads, the road bike will be for you. They are sometimes called "race bikes" or "10-speeds", since they resemble race bikes and 10-speeds of the past, when in fact, they are very different. Equipped with thin, slick tires, dropped handlebars, and road-friendly gearing, these bicycles will fly and go the distance.</p><p> </p><p><u><b>Mountain Bicycle:</b></u> This is the bike you want when blazing new trails is your thing. They come in many different configurations from lightweight racing bikes to heavy duty bikes designed for throwing yourself off of mountains. Usually equipped with a knobby tread, the mountain bike will take you many places where the road bike will not. Be ready to experience thrilling rides through off road trails with a variety of quick terrain changes and maybe a few jumps when you get the hang of it!</p><p> </p><p><u><b>Hybrid Bicycle:</b></u> For those looking to cruise the city at a comfortable pace, but want their bike to hold up well on curb drops and light off road trails, the hybrid bicycle is for you. There are many hybrid styles available, mainly combining road bikes and mountain bikes. Some lean more toward the mountain bicycle side of the spectrum with more stable 26" wheels, while others may lood for a little more speed. The ones designed more for the road use will have 700C road bike wheels, with a more relaxed geometry so the rider doesn't feel like they are leaning over too much. The handlebars are usually flat to provide an easier to develop control over the bicycle. The hybrids more like mountain bikes will have a mountain bike wheel, usually with a less knobby tread. These bicycles have the rugged construction of a mountain bike, but are designed more for rough street use.</p><p> </p><p><u><b>Comfort Bicycle: </b></u>As the name specifies, these bicycles are aimed more toward a relaxed ride. Someone looking for a light cruise through the neighborhood or comfortably paced rides on paved trails would look for a bicycle like this. With very relaxed geometry, allowing the rider to sit almost upright, they provide a very comfortable seating position. These are perfect for people with back problems, or people who want to ride for fitness at a leisurely pace.</p><p> </p><p><u><b>BMX:</b></u> BMX bicycles are designed for performing tricks on, as well as racing. They typically come equipped with a 20” wheel and very small, sturdy frames to allow easy maneuverability of the bicycle during use. The racing breed usually come with very light frames and components that allow someone to fly around a BMX track with ease, while the freestyle BMX bikes are very strong and typically a little heavier so that they can take the abuse that freestyle riding will give the bicycle.</p> |
2010-06-11 13:58:06.0 |
What do you look for in a new bike? What different kind of bikes are there? |
Choosing the Right Kind of Bike |
Public |
| 17 |
100 |
General |
<h3><img src="http://www.shortis.com.au/images/products/fitness/fitness-main-image.jpg" style="width: 275px; float: left; height: 308px; margin-right: 10px;" /><strong><font size="3">Cycling - The Easy, Fun Way To Stay Fit!<br /></font></strong><span style="font-size: 10px;"><span style="font-family: arial,helvetica,sans-serif;">Looking for an easy, convenient way to stay in shape? Want to enjoy 99th-percentile health and actually have so much fun you won't even realize you're exercising? Simply give cycling a try. For happiness and health few exercise regimes begin to compare.</span></span></h3><div><h3><span style="font-size: 10px;"><span style="font-family: arial,helvetica,sans-serif;">We're lifelong bicyclists and have experienced ourselves, and seen firsthand, just how much cycling on a regular basis improves your overall well-being. Whether your goal is having more fun, stress reduction, staying in shape, weight loss, lowering your cholesterol or blood pressure or almost anything else, pedaling is all it takes.</span></span></h3></div><div><span style="font-size: 10px;"><span style="font-family: arial,helvetica,sans-serif;">To encourage you to give it a try, here are just some of the many reasons bicycling could become your fountain of youth.</span></span></div><div><span style="font-size: 10px;"><span style="font-family: arial,helvetica,sans-serif;">Cycling Fitness Facts<br />15 minutes of cycling, to and from work will burn 11 pounds of fat in a year.<br />30 minutes of cycling a day reduces risk of heart disease and stroke by 35%.<br />1 hour of cycling a day decreases mortality risk by 35%.<br />Cycling is impact-free and easier on the body than running.<br />A 110-pound female typically burns 400 calories an hour while cycling at a moderate intensity.<br />A 150-pound male typically burns 650 calories an hour while cycling at a moderate intensity.<br />A 220-pound male typically burns 850 calories an hour while cycling at a moderate intensity.</span></span></div><div><span style="font-size: 10px;"><span style="font-family: arial,helvetica,sans-serif;"><a class="a_stdLink" href="javascript:void(0)/*334*/">Calorie Calculator</a><br />Everyone benefits from improved mood and reduced risk of depression after just a short ride.<br />Improved circulation from cycling can reduce arthritis and speed recovery from cuts and bruises.<br />Regular cyclists over the age of 30, often look 10 years younger than their peers of the same age.<br /> <br />The Most Convenient Exercise<br />Few fitness options are more convenient than cycling. Once you've got a bicycle, your exercise starts the minute you leave your house. With most other sports, if you have an hour and a half to work out, you spend 40 (or more) minutes driving to and from the gym, field, slope or pool, limiting your workout to 50 minutes.</span></span></div><div><span style="font-size: 10px;"><span style="font-family: arial,helvetica,sans-serif;">With a bicycle, you can hop on, ride for 90 minutes and enjoy a much better workout. Once you leave the house, your workout begins and you determine how long it lasts. And, you don't need to wait for an instructor or a class to begin either, so it's much easier to fit cycling into your schedule.</span></span></div><div><span style="font-size: 10px;"><span style="font-family: arial,helvetica,sans-serif;">Own Your Own Fitness Machine<br />Pay for a gym membership and at the end of the year you have nothing. Buy a bicycle and at the end of the year you have a tangible object ready to keep you fit. Plus, you can ride just for fun or transportation too. And, you can think of buying a bicycle like a fitness mortgage: you pay about the same as you did for your club fees, but at the end of your payments you own something that keeps working for you.</span></span></div><div><span style="font-size: 10px;"><span style="font-family: arial,helvetica,sans-serif;">Also, you can finance a new bike purchase and pay about $50 a month (for a $600 bike). That's just about what you'd pay for a gym membership. Unlike a membership, though, you'll own your two-wheeled fitness machine and be able to use it whenever, wherever and however you like.</span></span></div><div><span style="font-size: 10px;"><span style="font-family: arial,helvetica,sans-serif;">Enjoy The Outdoors<br />Cycling also happens to be a lot more enjoyable than working out in a gym. You get to enjoy the open air, sun on your face, and wind in your hair, plus the sights and sounds of the great outdoors. You'll probably want to get outside when it's sunny and nice anyway, and cycling allows you to get some quality exercise and have more fun at the same time.</span></span></div><div><span style="font-size: 10px;"><span style="font-family: arial,helvetica,sans-serif;">See More<br />There's no other sport that lets you see as much scenery while exercising as cycling, because you ride at the perfect pace to enjoy the view. Drive at 60mph and things fly by too fast to appreciate. Walk at 3mph, or run at 10, and you won't go far enough to see much.</span></span></div><div><span style="font-size: 10px;"><span style="font-family: arial,helvetica,sans-serif;">But ride at 10 to 20mph and you'll see the world as never before. An hour ride can easily carry you 20 miles. You can ride in and out of big cities and explore different neighborhoods or head for nature and see ecosystems change as you ride!</span></span></div><div><span style="font-size: 10px;"><span style="font-family: arial,helvetica,sans-serif;">And, remember when families used to drive across the country every summer? Well, you can do that on your bike too, and feel a lot better than you would if you were cooped up in a car for 8 hours a day. Or maybe you'll never leave a 100-mile radius from your home, but you'll have a much greater appreciation for your surroundings when your ride.</span></span></div><div><span style="font-size: 10px;"><span style="font-family: arial,helvetica,sans-serif;">Magic Motion<br />The easy speed of cycling is what makes it so much fun. Sailing along at 15mph on a nimble-handling, lightweight bike, feeling the cooling breezes, carving corners and zipping down hills — cycling is the closest thing you can experience to flying without wings. Accomplished riders can regularly hit speeds of 30mph on flat road rides and over 45mph on descents!</span></span></div><div><span style="font-size: 10px;"><span style="font-family: arial,helvetica,sans-serif;">These motorcycle-like speeds are thrilling, and unlike motorcycling, you don't have to maneuver a heavy bike around or deal with additional clothing and the ever-present smell of gasoline. Also, because you, and not a motor, are responsible for these speeds, you'll enjoy an endorphin rush that you could never get driving. It's comparable to that of skiing or snowboarding except that you don't need to go to a resort and buy a lift pass to get to the start of your run. Your fun starts out your door — it's exhilarating!</span></span></div><div><span style="font-size: 10px;"><span style="font-family: arial,helvetica,sans-serif;">Shape Your Body<br />Want to stay slim and trim like you were in high school, but not get too skinny? Cycling offers the perfect balance of aerobic and muscular work. Pedaling away the miles will ensure you have exquisitely formed quads, calves and gluts. (Warning: your new levels of bootyliciousness may attract the opposite sex.)</span></span></div><div><span style="font-size: 10px;"><span style="font-family: arial,helvetica,sans-serif;">Plus the hours you spend holding your handlebars provide isometric exercise that will tone your upper body. The muscular exertion you make burns calories to the tune of 400 to 800 calories an hour (see table above) so regular cycling is sure to trim your waistline, too.</span></span></div><div><span style="font-size: 10px;"><span style="font-family: arial,helvetica,sans-serif;">Cycling is also the best choice for people who are rehabbing from injuries — especially knee injuries. Cycling is low-impact and easy on the joints. That's why doctors regularly recommend riding as a replacement for running and skiing. We recommend it whether you're recovering from an injury or just wanting to get back in shape or have more fun.</span></span></div><div><span style="font-size: 10px;"><span style="font-family: arial,helvetica,sans-serif;"><br />More Speed Is More Fun<br />Average pace of different exercises over one hour<br />Moderate swim pace: 1mph<br />World-class swim pace: 3mph<br />Moderate hiking pace: 3mph<br />Average marathon pace: 6.5mph<br />World-class marathon pace: 12mph<br />Easy cycling pace: 10mph<br />Moderate cycling pace: 15mph<br />Trained cyclist pace: 20mph<br />World-class cycling pace: 30mph<br /> <br />Pick Your Pace<br />Perhaps the best reason to choose cycling as your exercise is for its variety of intensity levels. For most people there's no such thing as an easy pace in running, swimming or cross-country skiing. But in cycling, thanks to the mechanical advantage of the drivetrain and wheels, you can ride as easily or as hard as you like.</span></span></div><div><span style="font-size: 10px;"><span style="font-family: arial,helvetica,sans-serif;">Don't believe us? Try to run or swim at a heart rate of 100 beats a minute. It's nearly impossible. Now try to ride at 100 beats a minute. No problem. Because it's easier to ride at a low intensity, there is also more variety of levels in between very easy and very hard intensity. That variety makes cycling more suited to a wider array of athletes and allows every rider more pacing choices while riding.</span></span></div><div><span style="font-size: 10px;"><span style="font-family: arial,helvetica,sans-serif;"><br />Cycling Is Social<br />The ability to bike at an easy pace means you can ride and talk. And, one of the most fun things to do is to ride with friends so you can enjoy each other's company while you exercise.</span></span></div><div><span style="font-size: 10px;"><span style="font-family: arial,helvetica,sans-serif;">Here's a fun test to try: Pick out a route that travels 10 miles from your house in one direction. Head out with a friend. We're guessing that you'll cover the whole distance and come back without realizing how far you've ridden. Which goes to show how easy it is to actually have fun while you get great exercise on your bicycles. We're happy to help you find the best roads and paths for riding with friends too.</span></span></div><div><span style="font-size: 9px;"><span style="font-family: arial,helvetica,sans-serif;"><span style="font-size: 10px;">Exercise As Transport<br />Multitaskers rejoice! Like accomplishing your grocery shopping and gym workout at the same time, cycling lets you do two very important things at once. Just substitute cycling for your regular car ride to work or to the grocery store, maybe pick up the pace a bit on the way there or back, and you've snuck </span>in a workout in the time you'd normally spend stuck in traffic.</span></span></div> |
2010-11-03 15:39:45.0 |
Having Fun while you Excersice |
Cycling the easy fun way to stay fit |
Private |
| 18 |
17 |
Training |
<h1 id="trainingarticletitle"><span style="font-size: 10px;"><span class="emphasis"><em>Once you start cycling regularly, it is important to determine a training intensity that corresponds to your fitness level.</em></span></span></h1><div id="trainingarticlebody"><p><span style="font-size: 10px;">Finding a cycling speed that feels suitable for you is not usually difficult. A typical mistake for beginners is to bike too fast in the beginning of a session, leading to a slower speed towards the end as energy levels slump. If that sounds familiar, you should keep close tabs on your heart rate in the first half of your training session. Training correctly to increase endurance means keeping exercise intensity at a stable level throughout a session. Intensity may even increase slightly towards the end.</span></p><p><span style="font-size: 10px;">If you have used a heart rate monitor for other types of exercise, determine corresponding heart rate levels as follows: when cycling your heart rate should be around 10 bpm lower than when you run and 15 bpm lower than when cross-country skiing. This is because the upper body doesn't move when cycling, and not as many muscles are, therefore, in use.</span></p><p><span style="font-size: 10px;">Always start a training session with a 10-15 minute slow-paced warm-up, to get your body progressively used to more intensive training. If you feel vigorous after the warm-up, then you can move on to the training session itself. As a beginner you should aim for a stable rhythm and avoid hard or long sprints. You should be able to keep up a good, stable pace throughout your session, and still have some energy left at the end.</span></p><p><span style="font-size: 10px;">Training till you drop is not recommended, as it doesn't improve a beginner's fitness and recovering from such harsh training can last several days. Once your bike ride is over, cool down your pace for 10-15 minutes to start your recovery. Stretching your muscles afterwards is always a good idea, as the repetitive nature of the cycling movement can quickly reduce muscle suppleness.</span></p><p><span style="font-size: 10px;">On uneven tracks, your heart rate will obviously increase when cycling up-hill, but make sure it does not rise above your aerobic threshold (that's when your body starts to produce a lot of lactic acid). If it does, then you are training too hard, and endurance will not develop in an optimal way - and endurance is of utmost importance for a cyclist.</span></p><p><span style="font-size: 10px;">For those who are determined to improve aerobic fitness, training at least 3 times a week is recommended. All training doesn't necessarily have to be on a bike, other aerobic exercise work well with cycling. Runners can replace long runs with bike rides instead. This way the pressure on the legs is reduced while still working on endurance.</span></p><p><span style="font-size: 10px;">When planning your weekly training schedule, keep in mind that to improve your performance, hard training days should alternate with lighter ones. For your perfomance to improve continuously, your body needs to recover before it takes on another hard session. An over-worked body does not get fitter.</span></p><p><span style="font-size: 10px;">© Polar Electro 2010</span></p></div><div id="trainingarticleimages"><h1 id="trainingarticletitle"><span style="font-size: 10px;"> </span></h1></div><div class="right" id="sidebar" style="width: 204px; margin-right: -8px;"><div class="infobox"><span style="font-size: 10px;"> </span></div><div id="sidebar_ie_fix"><span style="font-size: 10px;"> </span></div></div> |
2010-09-29 14:59:04.0 |
How to determine a training intensity |
Cycling Training in General |
Public |
| 19 |
10 |
Buyers Guide |
<p>The following list covers a broad spectrum of cycling accessories. Specific styles of riding might require less items (e.g. you wouldn't need a mirror for off-road trail riding). Make sure to read through this list to find the items you might need.</p><p><strong>Safety Items</strong></p><ul><li>Helmet</li><li>Sunglasses / Eye Protection</li><li>Lock</li><li>Lighting System</li><li>Reflective Vest</li><li>Mirror</li></ul><p><strong>Essentials<br /></strong></p><ul><li>Chain Lubricant (Wet Lube or Wax Lube)</li><li>Floor Pump</li><li>Frame Pump or CO2</li><li>Spare Tube</li><li>Patch Kit</li><li>Seat Pack</li><li>Toe Clips / Straps or Clipless Pedal System</li><li>Water Bottles</li><li>Water Bottle Cages</li><li>Cyclometer / GPS</li><li>Auto Transport Rack</li></ul><p><strong>Specialty<br /></strong></p><ul><li>Rear Rack</li><li>Front Rack</li><li>Fenders</li><li>Panniers / Rack Bags</li><li>Aerobar</li><li>Bar Ends</li><li>Suspension Fork</li><li>Bike Cover</li><li>Storage Hooks / Hanging Rack</li><li>Heart Rate Monitor</li><li>Home Tools</li><li>Workstand</li><li>Repair Manual</li><li>Spare Tire</li><li>Gear Bag</li></ul><p><strong>Clothing<br /></strong></p><ul><li>Wind / Cold / Rain Gear</li><li>Shorts</li><li>Jersey</li><li>Gloves</li><li>Shoes</li><li>Socks</li></ul><p><em>Ride Smart! Always wear a helmet and use a lighting system when riding at night.<br /></em></p> |
2010-06-14 13:33:50.0 |
The Basic Essentials for Bike Riding Success |
Cyclist Checklist |
Public |
| 20 |
109 |
General |
<p><strong><span style="font-family: verdana, arial, helvetica, sans-serif"><span style="font-size: 120%"><font size="2"><img alt="" src="http://webfl.alsa.org/images/content/pagebuilder/239804.jpg" style="width: 650px; height: 160px" /></font></span></span></strong></p><p> </p><p style="text-align: justify"><strong><span style="font-family: verdana, arial, helvetica, sans-serif"><span style="font-size: 120%"><font size="2">Why We</font></span></span></strong><strong><span style="font-family: verdana, arial, helvetica, sans-serif"><span style="font-size: 120%"><font size="2"> Ride<br /></font></span></span></strong><span style="font-family: verdana, arial, helvetica, sans-serif">Imagine: You're awoken at night with slight twitches in one of your limbs. Your speech begins to slur. You're fatigued by small tasks, and suddenly begin to fall inexplicably. You have trouble picking up papers or even using a pen. You seek medical counsel, but are given no satisfactory answers. That is often just the beginning of the devastating journey of an ALS patient. Within a short time, many patients find themselves wheel-chair bound, unable to communicate, and trapped inside of a body that can no longer function. <strong><span style="font-family: verdana, arial, helvetica, sans-serif"><span style="font-size: 120%"><font size="2"><a class="a_stdLink" href="http://webfl.alsa.org/site/TR?fr_id=6850&pg=entry">Click Here To Register for the ride</a></font></span></span></strong></span></p><p style="text-align: justify"><span style="font-family: verdana, arial, helvetica, sans-serif"><span style="font-family: verdana, arial, helvetica, sans-serif"><span style="font-size: 120%"><font size="2"><span style="font-family: verdana, arial, helvetica, sans-serif"><span style="font-size: 120%"><font size="2"><span style="font-family: verdana, arial, helvetica, sans-serif"><span style="font-size: 120%"><font size="2"><img alt="" src="http://webfl.alsa.org/images/content/pagebuilder/239803.jpg" /></font></span></span><img alt="" src="http://webfl.alsa.org/images/content/pagebuilder/239801.jpg" /></font></span></span><img alt="" src="http://webfl.alsa.org/images/content/pagebuilder/239802.jpg" /></font></span></span></span></p><p style="text-align: justify"><span style="font-family: verdana, arial, helvetica, sans-serif">The deadly disease affects the motor neurons in a person's brain and spinal cord. When the motor neurons die, the muscles waste away. Gradually, a person is robbed of the ability to walk, speak, eat, and eventually breathe. All the while, the mind remains sharp and aware of the total paralysis that is quickly setting in. Upon diagnosis, doctors give ALS patients only two</span></p><p><span style="font-family: verdana, arial, helvetica, sans-serif"> </span></p><p style="text-align: justify"><span style="font-family: verdana, arial, helvetica, sans-serif"> to five years to live. There is no known cause or cure for ALS. The disease shows no partiality. It can strike anyone. Regardless of your age, gender, or ethnicity, you could become a victim who hears the doctor say, "You have ALS."</span></p><p style="text-align: justify"><span style="font-family: verdana, arial, helvetica, sans-serif">Free Articles to Help You Get Started - <span style="font-size: 9px"><a class="a_stdLink" href="articles/All-About-Cycling-Shoes.cfm"><span style="font-weight: bold"><font color="#000066">All About Cycling Shoes </font></span></a> <a class="a_stdLink" href="articles/All-About-Lycra-Shorts.cfm"><span style="font-weight: bold"><font color="#000066">All About Lycra Shorts </font></span></a> <a class="a_stdLink" href="articles/Women-Cycling.cfm"><span style="font-weight: bold"><font color="#000066">Women Cycling </font></span></a> <a class="a_stdLink" href="articles/Cycling-the-easy-fun-way-to-stay-fit.cfm"><span style="font-weight: bold"><font color="#000066">Cycling the easy fun way to stay fit</font></span></a></span></span></p><p style="text-align: justify"><span style="font-family: verdana, arial, helvetica, sans-serif"><span style="font-size: 9px"><a class="a_stdLink" href="articles/Top-Fitness.cfm"><span style="font-weight: bold"><font color="#000066">Top Fitness </font></span></a> <a class="a_stdLink" href="articles/Accessories-Increase-Your-Riding-Fun.cfm"><span style="font-weight: bold"><font color="#000066">Accessories Increase Your Riding Fun </font></span></a> <a class="a_stdLink" href="articles/Food-For-Pedaling.cfm"><span style="font-weight: bold"><font color="#000066">Food For Pedaling </font></span></a> <a class="a_stdLink" href="http://www.ubcbike.net/newArticle.cfm">More Articles</a></span><a class="a_stdLink" href="http://www.ubcbike.net/newArticle.cfm"><br /></a></span></p><hr /><p> </p><p style="text-align: justify"><strong><span style="font-family: verdana, arial, helvetica, sans-serif"><span style="font-size: 120%"><font size="2">Join UBC as we Support the ALS Association Defeat ALS... Defeat ALS Registered Riders Receive a <span style="color: #f00">c<img alt="About the Ride" src="http://webfl.alsa.org/images/content/pagebuilder/239133.jpg" style="width: 250px; float: right; height: 250px" />omplimentary Bike Inspection and Bike Fitting... </span> The Ride to Defeat ALS is a one-day, fully-supported cycling event taking place on December 11, 2010 that raises funds to fight Lou Gehrig's Disease. </font></span></span></strong></p><p style="text-align: justify"> </p><p style="text-align: justify"><strong><span style="font-family: verdana, arial, helvetica, sans-serif"><span style="font-size: 120%"><font size="2">UBC Complimentary Bicycle Safety Inspection and Fitting</font></span></span></strong></p><ul><li>We will check and tighten the handlebars, seat, quick release / axle nuts, pedals and stem.</li><li>Inspect your tires, brakes, gears, cables (gear and brake) and chain for wear and proper function. <span style="font-size: 9px"><strong>(At our discretion we may performa minor adjustment and lube, otherwise adjustments, parts and labor is extra...)</strong></span></li></ul><p><span style="font-size: 14px"><strong>Fitting </strong></span></p><ul><li><strong>Check list</strong> - Your bike, shoes and cycling shorts or proper apperal so we may measure you. </li><li>Full body measurements(arms, torso, legs, and feet measure) - with this infomation we will establish a fundamental riding position (seat height, stem lenght and frame size are determined - parts are extra). </li><li>We will check your cleats (clipless systems) on your shoes for proper location - (replacement cleats and or partsare available for sale) </li></ul><p><a class="a_stdLink" href="http://www.ubcbike.net/als.cfm">Click Here to set up an Appointment</a></p><p style="text-align: justify"> </p> |
2010-11-05 11:22:04.0 |
Ride For Someone Else's Life Coming Dec. 11 |
Defeat ALS Ride |
Public |
| 21 |
25 |
General |
<p align="left"><b><font face="Arial" size="5"><font face="Arial" size="5">Endurance Factor</font></font></b></p><p align="left"><b><font face="Arial-BoldMT" size="2"><font face="Arial-BoldMT" size="2">Sample</font></font></b></p><p align="left"><a class="a_stdLink" href="http://www.endurancefactor.com/files/Vo2maxsamplereport.pdf"><b><i><font face="Arial" size="6"><font face="Arial" size="6"><font face="Arial" size="6">Click Here To See Graphs</font></font></font></i></b></a></p><p align="left"><b><i><font face="Arial" size="6"><font face="Arial" size="6"><font face="Arial" size="6">Fitness Training</font></font></font></i></b></p><p align="left"><b><i><font face="Arial" size="6"><font face="Arial" size="6"><font face="Arial" size="6">Program</font></font></font></i></b></p><p align="left"><b><font face="Arial" size="4"><font face="Arial" size="4">Introduction</font></font></b></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">Congratulations on completing your Metabolic Profile! Until recently, this type of assessment</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">was available only to human performance labs and training centers for elite athletes where it's</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">recognized as the "Gold Standard" for determining fitness and developing conditioning programs to</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">improve performance. Now </font></font><font size="3"><font face="Times New Roman" size="3">Endurance Facor </font></font><font face="Arial" size="3"><font face="Arial" size="3">is making these technologies and individualized</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">training programs available to the "everyday athlete" who is "training for life" whether for weight loss,</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">cardio fitness, or athletic performance.</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">During your exercise assessment the intensity level (work rate) was increasing each minute while the</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">New Leaf Metabolic Profiler was analyzing the composition of every breath (oxygen and carbon dioxide)</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">and monitoring your heart rate. Based on this assessment, your unique response to exercise was</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">mapped to create a metabolic profile. The results include an objective measure of your fitness, a</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">comparison to others of your age, and most importantly, all the information needed to create an effective</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">Personal Exercise Program to help you meet your fitness goals.</font></font></p><p align="left"><b><font face="Arial" size="4"><font face="Arial" size="4">Overview</font></font></b></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">The results of this assessment establish your unique metabolic profile and can be generally categorized</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">into three areas:</font></font></p><p align="left"><b><font face="Arial" size="3"><font face="Arial" size="3">1. Your body's maximum potential: Peak Oxygen Uptake or VO2 max</font></font></b></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">This value, known as peak oxygen uptake or VO2 max ("VO2" stands for Volume of O2 consumed</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">per minute), represents the ability of your heart, lungs, and circulation to deliver oxygen to your</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">exercising muscles. It is a gauge of the maximum amount of energy output or work your body can</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">produce at peak performance. You only reach your VO2 max for a brief moment as you near</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">exhaustion. Your VO2 max is determined by factors that include your current level of fitness, age,</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">sex, body size, and heredity.</font></font></p><p align="left"><b><font face="Arial" size="3"><font face="Arial" size="3">2. Your body's level of fitness or condition: Anaerobic Threshold or AT</font></font></b></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">The Anaerobic Threshold or AT represents how efficiently your muscles use oxygen to produce</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">energy or work. As such, the AT represents the level of work your body can sustain over an</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">extended period of time and is sometimes referred to as your "operational threshold". When your</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">body is called upon to perform above your AT, lactic acid builds in the muscles creating fatigue (the</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">burning sensation you feel) and your ability to continue to perform at this level will be very limited (a</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">few seconds to a few minutes depending on how fit you are). You can improve your anaerobic</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">threshold by training at the proper intensity of exercise and conditioning. The closer your AT is to</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">your VO2 max, the better your level of fitness.</font></font></p><p align="left"><b><font face="Arial" size="3"><font face="Arial" size="3">3. Other elements of your metabolic profile: Caloric Burn Rate & Fuel Type</font></font></b></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">Your metabolic profile yields two important variables. The first is your caloric burn rate or the number</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">of calories your body burns during each minute of activity. To put your caloric burn rate into</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">perspective, 3500 calories equates to 1 pound of fat. So if you want to lose 10 pounds, you'll need to</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">increase the amount of exercise and/or reduce your food intake by a total of 35,000 calories to</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">achieve your goal. The second is the Fuel Type your body uses at various exercise intensities. At</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">lower intensities (aerobic), you primarily utilize fat for fuel. At higher intensities (anaerobic), your</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">body shifts to a less efficient form of "quick energy" and uses carbohydrates (sugars) as its primary</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">source of fuel. The metabolic profile enables you to determine your optimal fat and sustainable</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">caloric burn zone (exercise heart rate) to effectively manage your energy expenditure.</font></font></p><p align="left"><i><font face="Arial" size="1"><font face="Arial" size="1">© 2003 Angeion Corporation.</font></font></i></p><p align="left"><b><font face="Arial" size="6"><font face="Arial" size="6">Endurance Factor</font></font></b></p><p align="left"><b><font face="Arial-BoldMT" size="2"><font face="Arial-BoldMT" size="2">Sample </font></font><font face="Arial" size="2"><font face="Arial" size="2">7/9/2003</font></font></b></p><p align="left"><b><i><font color="#ffffff" face="Arial" size="6"><font color="#ffffff" face="Arial" size="6"><font color="#ffffff" face="Arial" size="6">Athletic Training</font></font></font></i></b></p><p align="left"><b><i><font color="#ffffff" face="Arial" size="6"><font color="#ffffff" face="Arial" size="6"><font color="#ffffff" face="Arial" size="6">Program</font></font></font></i></b></p><p align="left"><b><font face="Arial">Zone 1: Recovery (Active)</font></b></p><p align="left"><b><font face="Arial" size="4"><font face="Arial" size="4">Heart Rate Training Zones Based on Metabolic Profile</font></font></b></p><p align="left"><i><font face="Arial" size="3"><font face="Arial" size="3">For the fit individual or competitive athlete, Zone 1 is used as active recovery when</font></font></i></p><p align="left"><i><font face="Arial" size="3"><font face="Arial" size="3">fatigued, sore or over-trained. You may be over-trained if your resting heart rate is</font></font></i></p><p align="left"><i><font face="Arial" size="3"><font face="Arial" size="3">elevated by 8-10 beats, you feel stale during a normal workout, or you just lack your usual</font></font></i></p><p align="left"><i><font face="Arial" size="3"><font face="Arial" size="3">energy level.</font></font></i></p><p align="left"><b><font face="Arial">Zone 2: Endurance (Base)</font></b></p><p align="left"><i><font face="Arial" size="3"><font face="Arial" size="3">Zone 2 is an aerobic zone of moderate intensity which improves your overall conditioning</font></font></i></p><p align="left"><i><font face="Arial" size="3"><font face="Arial" size="3">and enduance. The majority of your exercise time should be spent here. If your goal is to</font></font></i></p><p align="left"><i><font face="Arial" size="3"><font face="Arial" size="3">lose weight, Zone 2 is ideal since you can (or will be able to) exercise comfortably at this</font></font></i></p><p align="left"><i><font face="Arial" size="3"><font face="Arial" size="3">intensity for an extended period of time on a daily basis. If you are already a fit individual,</font></font></i></p><p align="left"><i><font face="Arial" size="3"><font face="Arial" size="3">Zone 2 is where you build an aerobic base.</font></font></i></p><p align="left"><b><font face="Arial">Zone 3: Tempo (Race Pace)</font></b></p><p align="left"><i><font face="Arial" size="3"><font face="Arial" size="3">Zone 3 is for the fit individual who can maintain Zone 2 for 30 minutes without undue</font></font></i></p><p align="left"><i><font face="Arial" size="3"><font face="Arial" size="3">fatique or soreness. Zone 3 promotes high intensity aerobic conditioning with an</font></font></i></p><p align="left"><i><font face="Arial" size="3"><font face="Arial" size="3">anaerobic component. Lactic acid is produced, but does not accumulate at a rate high</font></font></i></p><p align="left"><i><font face="Arial" size="3"><font face="Arial" size="3">enough to shut your aerobic system down. This zone will increase your tolerance to lactic</font></font></i></p><p align="left"><i><font face="Arial" size="3"><font face="Arial" size="3">acid and raise your Anaerobic Threshold. This is "race pace" training and may be</font></font></i></p><p align="left"><i><font face="Arial" size="3"><font face="Arial" size="3">performed for 20-40 minutes.</font></font></i></p><p align="left"><b><font face="Arial">Zone 4: 2-Minute Interval (Speed Work)</font></b></p><p align="left"><i><font face="Arial" size="3"><font face="Arial" size="3">Zone 4 is for the very fit individual or competitive athlete since this intensity is near peak</font></font></i></p><p align="left"><i><font face="Arial" size="3"><font face="Arial" size="3">VO2. Zone 4 increases speed and lactate tolerance and is designed for speed work and</font></font></i></p><p align="left"><i><font face="Arial" size="3"><font face="Arial" size="3">interval training. The number of intervals is determined by your recovery heart rate.</font></font></i></p><p align="left"><i><font face="Arial" size="3"><font face="Arial" size="3">When your recovery heart rate no longer drops to the original recovery rate of your first</font></font></i></p><p align="left"><i><font face="Arial" size="3"><font face="Arial" size="3">interval, you should end your training session. Each interval should be 30 seconds to 3</font></font></i></p><p align="left"><i><font face="Arial" size="3"><font face="Arial" size="3">minutes in duration, followed by 1:1 or 1:2 recovery time.</font></font></i></p><p align="left"><b><font face="Arial">Zone 5: 30-Second Interval (Peak Interval)</font></b></p><p align="left"><i><font face="Arial" size="3"><font face="Arial" size="3">Zone 5 is for the most competitive of athletes and can only be tolerated for 20-30</font></font></i></p><p align="left"><i><font face="Arial" size="3"><font face="Arial" size="3">seconds. The competitive athlete will probably incorporate this zone into their Zone 4</font></font></i></p><p align="left"><i><font face="Arial" size="3"><font face="Arial" size="3">sprint workouts. Use caution with this zone because too much time spent at the high-end</font></font></i></p><p align="left"><i><font face="Arial" size="3"><font face="Arial" size="3">can lead to over-training or injury.</font></font></i></p><p align="left"><b><font face="Arial" size="3"><font face="Arial" size="3">Zone 1 Zone 2 Zone 3 Zone 4 Zone 5</font></font></b></p><p align="left"><i><font face="Arial" size="1"><font face="Arial" size="1">© 2003 Angeion Corporation. U.S. Pat. #5,297,558 & #6,176,241 & Patents Pending.</font></font></i></p><p align="left"><b><font face="Arial" size="2"><font face="Arial" size="2">Lo Hi Lo Hi Lo Hi Lo Hi Lo Hi</font></font></b></p><p align="left"><font face="Arial" size="2"><font face="Arial" size="2">VO2/kg (mL/kg/min) 23 27 27 35 35 42 42 58 58</font></font></p><p align="left"><font face="Arial" size="2"><font face="Arial" size="2">Heart Rate (BPM) 130 141 141 159 159 172 172 181 181 191</font></font></p><p align="left"><b><font face="Arial" size="2"><font face="Arial" size="2">VO2 Peak AT %AT/VO2 Peak %VO2 Peak/Pred</font></font></b></p><p align="left"><font face="Arial" size="2"><font face="Arial" size="2">VO2/kg (mL/kg/min) 62.9 40.2 64 183</font></font></p><p align="left"><font face="Arial" size="2"><font face="Arial" size="2">Heart Rate (BPM) 185 171 92 105</font></font></p><p align="left"><b><font face="Arial" size="5"><font face="Arial" size="5">Endurance Factor</font></font></b></p><p align="left"><b><font face="Arial-BoldMT" size="2"><font face="Arial-BoldMT" size="2">Sample </font></font><font face="Arial" size="2"><font face="Arial" size="2">7/9/2003</font></font></b></p><p align="left"><b><i><font color="#ffffff" face="Arial" size="6"><font color="#ffffff" face="Arial" size="6"><font color="#ffffff" face="Arial" size="6">Personal Exercise</font></font></font></i></b></p><p align="left"><b><i><font color="#ffffff" face="Arial" size="6"><font color="#ffffff" face="Arial" size="6"><font color="#ffffff" face="Arial" size="6">Program</font></font></font></i></b></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">10</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">20</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">30</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">40</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">50</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">60</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">20 30 40 50 60 70</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">VO2 Max</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">Age</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">High</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">Good</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">Average</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">Fair</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">Low</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">--</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">x</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">You</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">Below you can see how your current level of fitness compares with others your age and gender. Your</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">Peak VO2 or projected VO2 max range is given below (in milliliters of oxygen consumed per minute for</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">each kilogram of body weight). If you are just beginning an exercise program, this information will be</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">used to set the proper intensity level for you to train your muscles to burn fat as a fuel (called "building</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">base"). When you reach the intermediate stage and your exercise professional or personal trainer</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">adjusts your exercise intensity and duration, you should see an increase in your VO2 max due to</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">improved fitness and weight loss.</font></font></p><p align="left"><b><font face="Times New Roman" size="4"><font face="Times New Roman" size="4">Comparison to Others</font></font></b></p><p align="left"><b><font face="Arial">62.9</font></b></p><p align="left"><b><font face="Arial" size="5"><font face="Arial" size="5">Endurance Factor</font></font></b></p><p align="left"><b><font face="Arial-BoldMT" size="2"><font face="Arial-BoldMT" size="2">Sample </font></font><font face="Arial" size="2"><font face="Arial" size="2">7/9/2003</font></font></b></p><p align="left"><b><i><font color="#ffffff" face="Arial" size="6"><font color="#ffffff" face="Arial" size="6"><font color="#ffffff" face="Arial" size="6">Fitness Training</font></font></font></i></b></p><p align="left"><b><i><font color="#ffffff" face="Arial" size="6"><font color="#ffffff" face="Arial" size="6"><font color="#ffffff" face="Arial" size="6">Program</font></font></font></i></b></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">10</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">20</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">30</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">40</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">50</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">60</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">20 30 40 50 60 70</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">VO2 Max</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">Age</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">Above Average</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">Below Average</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">--</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">x</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">You</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">0</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">10</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">20</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">30</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">40</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">50</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">VO2 at AT</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">0</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">10</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">20</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">30</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">40</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">50</font></font></p><p align="left"><b><font face="Arial" size="1"><font face="Arial" size="1">Golf</font></font></b></p><p align="left"><b><font face="Arial" size="1"><font face="Arial" size="1">Swim</font></font></b></p><p align="left"><b><font face="Arial" size="1"><font face="Arial" size="1">4-mph Walk</font></font></b></p><p align="left"><b><font face="Arial" size="1"><font face="Arial" size="1">Tennis</font></font></b></p><p align="left"><b><font face="Arial" size="1"><font face="Arial" size="1">6-mph Run</font></font></b></p><p align="left"><b><font face="Arial" size="1"><font face="Arial" size="1">Squash & Racquetball</font></font></b></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">You</font></font></p><p align="left"><b><font face="Arial" size="4"><font face="Arial" size="4">Your Metabolic Profile</font></font></b></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">Key elements of your exercise assessment are outlined below.</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">Your Peak VO2 or projected VO2 max range is</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">given above (in milliliters of oxygen consumed per</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">minute for each kilogram of body weight). VO2</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">max is the most effective measure of fitness and</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">your body's maximum potential to perform work. It</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">is impacted by (among other things) hereditary</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">factors, your age, and health status. The graph on</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">the right depicts how your VO2 max compares with</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">others of your age and gender.</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">The table above shows where your Anaerobic</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">Threshold occurred in relation to your Heart Rate</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">and as a percentage of your VO2 max. Typically,</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">an Anaerobic Threshold of 65% or more of VO2</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">max represents above-average fitness while below</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">40% is considered deconditioned. Your Anaerobic</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">Threshold also determines the type of recreational</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">activities or sports in which you can comfortably</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">participate at your current fitness level. Some</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">examples are shown on the right.</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">Key elements of your Metabolic Profile are</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">depicted in the graph on the right. Remember that</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">the exercise intensity was constantly increasing</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">during your assessment. The graph shows the</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">time (and consequently the exercise intensity)</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">where you were burning the maximum fat calories,</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">your Anaerobic Threshold (AT) point, and your</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">Heart Rate response.</font></font></p><p align="left"><b><font face="Arial">Anaerobic Threshold</font></b></p><p align="left"><b><font face="Arial">Heart Rate VO2</font></b></p><p align="left"><b><font face="Arial">171 40.2</font></b></p><p align="left"><b><font face="Arial">Max Fat</font></b></p><p align="left"><b><font face="Arial">Anaerobic Threshold</font></b></p><p align="left"><b><font face="Arial">Total Calories Fat Calories</font></b></p><p align="left"><b><font face="Arial">12.6 4.6</font></b></p><p align="left"><b><font face="Arial">15.8 4.5</font></b></p><p align="left"><b><font face="Arial">%Max</font></b></p><p align="left"><b><font face="Arial">64</font></b></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">AT</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">Time (Mid 5 of 7)</font></font></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">0 4 8 12 16</font></font></p><p align="left"><font color="#000081" face="Arial" size="1"><font color="#000081" face="Arial" size="1"><font color="#000081" face="Arial" size="1">Fat</font></font></font></p><p align="left"><font color="#000081" face="Arial" size="1"><font color="#000081" face="Arial" size="1"><font color="#000081" face="Arial" size="1">0</font></font></font></p><p align="left"><font color="#000081" face="Arial" size="1"><font color="#000081" face="Arial" size="1"><font color="#000081" face="Arial" size="1">2</font></font></font></p><p align="left"><font color="#000081" face="Arial" size="1"><font color="#000081" face="Arial" size="1"><font color="#000081" face="Arial" size="1">4</font></font></font></p><p align="left"><font color="#000081" face="Arial" size="1"><font color="#000081" face="Arial" size="1"><font color="#000081" face="Arial" size="1">6</font></font></font></p><p align="left"><font color="#ff0000" face="Arial" size="1"><font color="#ff0000" face="Arial" size="1"><font color="#ff0000" face="Arial" size="1">HeartRate</font></font></font></p><p align="left"><font color="#ff0000" face="Arial" size="1"><font color="#ff0000" face="Arial" size="1"><font color="#ff0000" face="Arial" size="1">0</font></font></font></p><p align="left"><font color="#ff0000" face="Arial" size="1"><font color="#ff0000" face="Arial" size="1"><font color="#ff0000" face="Arial" size="1">38</font></font></font></p><p align="left"><font color="#ff0000" face="Arial" size="1"><font color="#ff0000" face="Arial" size="1"><font color="#ff0000" face="Arial" size="1">76</font></font></font></p><p align="left"><font color="#ff0000" face="Arial" size="1"><font color="#ff0000" face="Arial" size="1"><font color="#ff0000" face="Arial" size="1">114</font></font></font></p><p align="left"><font color="#ff0000" face="Arial" size="1"><font color="#ff0000" face="Arial" size="1"><font color="#ff0000" face="Arial" size="1">152</font></font></font></p><p align="left"><font color="#ff0000" face="Arial" size="1"><font color="#ff0000" face="Arial" size="1"><font color="#ff0000" face="Arial" size="1">190</font></font></font></p><p align="left"><i><font face="Arial" size="1"><font face="Arial" size="1">© 2003 Angeion Corporation. References: Graph 1 - A Handbook for Physicians American Heart Association, 1972;</font></font></i></p><p align="left"><i><font face="Arial" size="1"><font face="Arial" size="1">Graph 2 - FJ Pashkow and WA Dafoe, Clinical Cardiac Rehabilitation: A Cardiologist's Guide, 1993.</font></font></i></p><p align="left"><b><font face="Arial">Peak VO2</font></b></p><p align="left"><b><font face="Arial">62.9</font></b></p><p align="left"><b><font face="Arial" size="5"><font face="Arial" size="5">Endurance Factor</font></font></b></p><p align="left"><b><font face="Arial-BoldMT" size="2"><font face="Arial-BoldMT" size="2">Sample </font></font><font face="Arial" size="2"><font face="Arial" size="2">7/9/2003</font></font></b></p><p align="left"><b><i><font color="#ffffff" face="Arial" size="6"><font color="#ffffff" face="Arial" size="6"><font color="#ffffff" face="Arial" size="6">Athletic Training</font></font></font></i></b></p><p align="left"><b><i><font color="#ffffff" face="Arial" size="6"><font color="#ffffff" face="Arial" size="6"><font color="#ffffff" face="Arial" size="6">Program</font></font></font></i></b></p><p align="left"><b><font face="Arial" size="2"><font face="Arial" size="2">0</font></font></b></p><p align="left"><b><font face="Arial" size="2"><font face="Arial" size="2">5</font></font></b></p><p align="left"><b><font face="Arial" size="2"><font face="Arial" size="2">10</font></font></b></p><p align="left"><b><font face="Arial" size="2"><font face="Arial" size="2">15</font></font></b></p><p align="left"><b><font face="Arial" size="2"><font face="Arial" size="2">20</font></font></b></p><p align="left"><b><font face="Arial" size="2"><font face="Arial" size="2">25</font></font></b></p><p align="left"><b><font face="Arial" size="2"><font face="Arial" size="2">100 130 141 159 172 181 191 200</font></font></b></p><p align="left"><b><font face="Arial" size="2"><font face="Arial" size="2">(*) Total Energy (KCal/Min)</font></font></b></p><p align="left"><b><font face="Arial" size="2"><font face="Arial" size="2">Heart Rate (BPM)</font></font></b></p><p align="left"><b><font face="Arial" size="2"><font face="Arial" size="2">0</font></font></b></p><p align="left"><b><font face="Arial" size="2"><font face="Arial" size="2">1</font></font></b></p><p align="left"><b><font face="Arial" size="2"><font face="Arial" size="2">2</font></font></b></p><p align="left"><b><font face="Arial" size="2"><font face="Arial" size="2">3</font></font></b></p><p align="left"><b><font face="Arial" size="2"><font face="Arial" size="2">4</font></font></b></p><p align="left"><b><font face="Arial" size="2"><font face="Arial" size="2">5</font></font></b></p><p align="left"><b><font face="Arial" size="2"><font face="Arial" size="2">(O) Fat (KCal/Min)</font></font></b></p><p align="left"><b><font face="Arial" size="2"><font face="Arial" size="2">Zone 1</font></font></b></p><p align="left"><b><font face="Arial" size="2"><font face="Arial" size="2">Zone 2</font></font></b></p><p align="left"><b><font face="Arial" size="2"><font face="Arial" size="2">Zone 3</font></font></b></p><p align="left"><b><font face="Arial" size="2"><font face="Arial" size="2">Zone 4</font></font></b></p><p align="left"><b><font face="Arial" size="2"><font face="Arial" size="2">Zone 5</font></font></b></p><p align="left"><font face="Arial" size="1"><font face="Arial" size="1">AT (171)</font></font></p><p align="left"><i><font face="Arial" size="1"><font face="Arial" size="1">© 2003 Angeion Corporation. U.S. Pat. #5,297,558 & #6,176,241 & Patents Pending.</font></font></i></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">ExerSmart AT (Mid 5 of 7 Averaging) Page 1 of 1</font></font></p><p align="left"><b><font face="Times New Roman" size="4"><font face="Times New Roman" size="4">Endurance Factor</font></font></b></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">7/9/2003</font></font></p><p align="left"><font face="Arial" size="4"><font face="Arial" size="4">AT</font></font></p><p align="left"><font color="#ff0000" face="Arial" size="4"><font color="#ff0000" face="Arial" size="4"><font color="#ff0000" face="Arial" size="4">VO2 (Mid 5 of 7)</font></font></font></p><p align="left"><font color="#ff0000" face="Arial" size="4"><font color="#ff0000" face="Arial" size="4"><font color="#ff0000" face="Arial" size="4">0 1040 2080 3120 4160 5200</font></font></font></p><p align="left"><font color="#ff8100" face="Arial" size="4"><font color="#ff8100" face="Arial" size="4"><font color="#ff8100" face="Arial" size="4">Fat</font></font></font></p><p align="left"><font color="#ff8100" face="Arial" size="4"><font color="#ff8100" face="Arial" size="4"><font color="#ff8100" face="Arial" size="4">0</font></font></font></p><p align="left"><font color="#ff8100" face="Arial" size="4"><font color="#ff8100" face="Arial" size="4"><font color="#ff8100" face="Arial" size="4">2</font></font></font></p><p align="left"><font color="#ff8100" face="Arial" size="4"><font color="#ff8100" face="Arial" size="4"><font color="#ff8100" face="Arial" size="4">4</font></font></font></p><p align="left"><font color="#ff8100" face="Arial" size="4"><font color="#ff8100" face="Arial" size="4"><font color="#ff8100" face="Arial" size="4">6</font></font></font></p><p align="left"><font color="#ff8100" face="Arial" size="4"><font color="#ff8100" face="Arial" size="4"><font color="#ff8100" face="Arial" size="4">8</font></font></font></p><p align="left"><font color="#0000ff" face="Arial" size="4"><font color="#0000ff" face="Arial" size="4"><font color="#0000ff" face="Arial" size="4">VCO2</font></font></font></p><p align="left"><font color="#0000ff" face="Arial" size="4"><font color="#0000ff" face="Arial" size="4"><font color="#0000ff" face="Arial" size="4">0</font></font></font></p><p align="left"><font color="#0000ff" face="Arial" size="4"><font color="#0000ff" face="Arial" size="4"><font color="#0000ff" face="Arial" size="4">1040</font></font></font></p><p align="left"><font color="#0000ff" face="Arial" size="4"><font color="#0000ff" face="Arial" size="4"><font color="#0000ff" face="Arial" size="4">2080</font></font></font></p><p align="left"><font color="#0000ff" face="Arial" size="4"><font color="#0000ff" face="Arial" size="4"><font color="#0000ff" face="Arial" size="4">3120</font></font></font></p><p align="left"><font color="#0000ff" face="Arial" size="4"><font color="#0000ff" face="Arial" size="4"><font color="#0000ff" face="Arial" size="4">4160</font></font></font></p><p align="left"><font color="#0000ff" face="Arial" size="4"><font color="#0000ff" face="Arial" size="4"><font color="#0000ff" face="Arial" size="4">5200</font></font></font></p><p align="left"><b><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">Fat Max Threshold Peak VO2</font></font></b></p><p align="left"><b><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">Time (min) </font></font></b><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">10:02 12:12 15:07</font></font></p><p align="left"><b><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">VO2 (mL/kg/min) </font></font></b><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">32.4 40.2 62.9</font></font></p><p align="left"><b><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">RQ </font></font></b><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">0.89 0.91 1.03</font></font></p><p align="left"><b><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">Fat Max Threshold Peak VO2</font></font></b></p><p align="left"><b><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">HeartRate (BPM) </font></font></b><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">157 171 185</font></font></p><p align="left"><b><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">Kcal (KCal/min) </font></font></b><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">12.6 15.8 25.2</font></font></p><p align="left"><b><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">Fat (Kcal/min) </font></font></b><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">4.6 4.5</font></font></p><p align="left"><b><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">FAT/KCal (%) </font></font></b><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">36 29</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">ExerSmart Bike (Mid 5 of 7 Averaging) Page 1</font></font></p><p align="left"><b><font face="Times New Roman" size="4"><font face="Times New Roman" size="4">Endurance Factor</font></font></b></p><p align="left"><font face="XIKWXO+TimesNewRomanPSMT" size="1"><font face="XIKWXO+TimesNewRomanPSMT" size="1">Sample </font></font><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">7/9/2003</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">AT Rec</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">Time (Mid 5 of 7)</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">0 4 8 12 16</font></font></p><p align="left"><font color="#ff0000" face="Arial" size="3"><font color="#ff0000" face="Arial" size="3"><font color="#ff0000" face="Arial" size="3">VO2</font></font></font></p><p align="left"><font color="#ff0000" face="Arial" size="3"><font color="#ff0000" face="Arial" size="3"><font color="#ff0000" face="Arial" size="3">0</font></font></font></p><p align="left"><font color="#ff0000" face="Arial" size="3"><font color="#ff0000" face="Arial" size="3"><font color="#ff0000" face="Arial" size="3">1040</font></font></font></p><p align="left"><font color="#ff0000" face="Arial" size="3"><font color="#ff0000" face="Arial" size="3"><font color="#ff0000" face="Arial" size="3">2080</font></font></font></p><p align="left"><font color="#ff0000" face="Arial" size="3"><font color="#ff0000" face="Arial" size="3"><font color="#ff0000" face="Arial" size="3">3120</font></font></font></p><p align="left"><font color="#ff0000" face="Arial" size="3"><font color="#ff0000" face="Arial" size="3"><font color="#ff0000" face="Arial" size="3">4160</font></font></font></p><p align="left"><font color="#ff0000" face="Arial" size="3"><font color="#ff0000" face="Arial" size="3"><font color="#ff0000" face="Arial" size="3">5200</font></font></font></p><p align="left"><font color="#0000ff" face="Arial" size="3"><font color="#0000ff" face="Arial" size="3"><font color="#0000ff" face="Arial" size="3">VCO2</font></font></font></p><p align="left"><font color="#0000ff" face="Arial" size="3"><font color="#0000ff" face="Arial" size="3"><font color="#0000ff" face="Arial" size="3">0</font></font></font></p><p align="left"><font color="#0000ff" face="Arial" size="3"><font color="#0000ff" face="Arial" size="3"><font color="#0000ff" face="Arial" size="3">1040</font></font></font></p><p align="left"><font color="#0000ff" face="Arial" size="3"><font color="#0000ff" face="Arial" size="3"><font color="#0000ff" face="Arial" size="3">2080</font></font></font></p><p align="left"><font color="#0000ff" face="Arial" size="3"><font color="#0000ff" face="Arial" size="3"><font color="#0000ff" face="Arial" size="3">3120</font></font></font></p><p align="left"><font color="#0000ff" face="Arial" size="3"><font color="#0000ff" face="Arial" size="3"><font color="#0000ff" face="Arial" size="3">4160</font></font></font></p><p align="left"><font color="#0000ff" face="Arial" size="3"><font color="#0000ff" face="Arial" size="3"><font color="#0000ff" face="Arial" size="3">5200</font></font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">AT Rec</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">Time (Mid 5 of 7)</font></font></p><p align="left"><font face="Arial" size="3"><font face="Arial" size="3">0 4 8 12 16</font></font></p><p align="left"><font color="#008100" face="Arial" size="3"><font color="#008100" face="Arial" size="3"><font color="#008100" face="Arial" size="3">HeartRate</font></font></font></p><p align="left"><font color="#008100" face="Arial" size="3"><font color="#008100" face="Arial" size="3"><font color="#008100" face="Arial" size="3">60</font></font></font></p><p align="left"><font color="#008100" face="Arial" size="3"><font color="#008100" face="Arial" size="3"><font color="#008100" face="Arial" size="3">86</font></font></font></p><p align="left"><font color="#008100" face="Arial" size="3"><font color="#008100" face="Arial" size="3"><font color="#008100" face="Arial" size="3">112</font></font></font></p><p align="left"><font color="#008100" face="Arial" size="3"><font color="#008100" face="Arial" size="3"><font color="#008100" face="Arial" size="3">138</font></font></font></p><p align="left"><font color="#008100" face="Arial" size="3"><font color="#008100" face="Arial" size="3"><font color="#008100" face="Arial" size="3">164</font></font></font></p><p align="left"><font color="#008100" face="Arial" size="3"><font color="#008100" face="Arial" size="3"><font color="#008100" face="Arial" size="3">190</font></font></font></p><p align="left"><font color="#ff8100" face="Arial" size="3"><font color="#ff8100" face="Arial" size="3"><font color="#ff8100" face="Arial" size="3">Fat</font></font></font></p><p align="left"><font color="#ff8100" face="Arial" size="3"><font color="#ff8100" face="Arial" size="3"><font color="#ff8100" face="Arial" size="3">0</font></font></font></p><p align="left"><font color="#ff8100" face="Arial" size="3"><font color="#ff8100" face="Arial" size="3"><font color="#ff8100" face="Arial" size="3">2</font></font></font></p><p align="left"><font color="#ff8100" face="Arial" size="3"><font color="#ff8100" face="Arial" size="3"><font color="#ff8100" face="Arial" size="3">4</font></font></font></p><p align="left"><font color="#ff8100" face="Arial" size="3"><font color="#ff8100" face="Arial" size="3"><font color="#ff8100" face="Arial" size="3">6</font></font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">ExerSmart Bike (Mid 5 of 7 Averaging) Page 2</font></font></p><p align="left"><b><font face="Times New Roman" size="4"><font face="Times New Roman" size="4">Endurance Factor</font></font></b></p><p align="left"><font face="XIKWXO+TimesNewRomanPSMT" size="1"><font face="XIKWXO+TimesNewRomanPSMT" size="1">Sample </font></font><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">7/9/2003</font></font></p><p align="left"><b><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">Time VO2 VO2 VO2/Pred VCO2 RQ HeartRate HR/Pred VE STPD Fat Kcal FAT/KCal Work</font></font></b></p><p align="left"><b><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">(min) (mL/kg/min) (mL/min) (%) (mL/min) (BPM) (%) (L/min) (Kcal/min) (KCal/min) (%) (Watts)</font></font></b></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">2:44 14.4 1140 42 970 0.85 103 59 20.4 2.7 5.5 49 60</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">2:52 14.5 1150 42 990 0.86 105 60 20.9 2.6 5.6 46 60</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">3:00 14.5 1150 42 990 0.86 108 62 20.9 2.6 5.6 46 60</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">3:07 15.7 1250 46 1055 0.84 110 63 22.0 3.1 6.1 51 80</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">3:16 16.8 1337 49 1130 0.85 112 64 23.9 3.3 6.5 51 80</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">3:23 17.2 1368 50 1183 0.86 113 64 24.8 3.0 6.7 44 80</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">3:30 17.9 1420 52 1232 0.87 113 64 25.5 3.0 6.9 43 80</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">3:37 19.0 1512 55 1318 0.87 114 65 27.3 3.1 7.4 42 80</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">3:45 19.1 1514 56 1336 0.88 114 65 27.8 2.8 7.4 38 80</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">3:57 19.1 1514 56 1336 0.88 114 65 27.8 2.8 7.4 38 80</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">4:06 19.2 1528 56 1346 0.88 115 65 27.5 2.9 7.5 39 100</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">4:12 19.5 1548 57 1374 0.89 117 67 27.9 2.8 7.6 37 100</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">4:20 20.0 1590 58 1392 0.88 119 68 28.4 3.2 7.8 41 100</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">4:28 19.8 1572 58 1376 0.88 122 69 28.4 3.1 7.7 41 100</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">4:36 20.2 1602 59 1406 0.88 123 70 28.8 3.1 7.9 40 100</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">4:43 21.4 1696 62 1470 0.87 123 70 29.9 3.6 8.3 44 100</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">4:50 21.9 1738 64 1514 0.87 125 71 30.9 3.6 8.5 42 100</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">4:57 21.7 1724 63 1516 0.88 124 70 31.5 3.3 8.5 39 100</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">5:02 20.9 1656 61 1482 0.89 122 69 31.2 2.8 8.2 34 100</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">5:09 21.0 1670 61 1522 0.91 122 69 32.1 2.4 8.3 29 120</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">5:18 21.8 1728 63 1570 0.91 122 69 33.0 2.5 8.5 30 120</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">5:24 21.1 1674 61 1528 0.91 124 71 32.5 2.3 8.3 28 120</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">5:30 21.1 1674 61 1528 0.91 128 73 32.5 2.3 8.3 28 120</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">5:37 21.4 1696 62 1560 0.92 127 72 33.3 2.2 8.4 26 120</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">5:44 22.1 1756 64 1610 0.92 129 73 34.4 2.3 8.7 27 120</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">5:50 22.9 1816 67 1670 0.92 133 75 35.6 2.3 9.0 26 120</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">5:57 22.9 1816 67 1664 0.92 133 75 35.6 2.4 9.0 27 120</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">6:04 22.9 1818 67 1668 0.92 131 75 35.6 2.4 9.0 27 140</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">6:11 23.8 1888 69 1724 0.91 131 75 36.4 2.6 9.3 28 140</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">6:20 23.3 1850 68 1686 0.91 130 74 35.9 2.6 9.1 29 140</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">6:25 23.2 1838 67 1666 0.91 135 77 35.3 2.7 9.1 30 140</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">6:33 23.4 1858 68 1686 0.91 132 75 35.1 2.7 9.2 30 140</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">6:40 23.9 1894 69 1698 0.90 134 76 35.0 3.1 9.3 34 140</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">6:47 24.6 1954 72 1750 0.90 135 76 35.8 3.3 9.6 34 140</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">6:54 25.6 2034 75 1808 0.89 138 79 37.0 3.6 10.0 36 140</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">7:00 25.8 2044 75 1808 0.88 136 77 37.5 3.8 10.0 38 140</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">7:07 26.4 2092 77 1854 0.89 138 78 38.5 3.8 10.3 37 160</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">7:13 26.8 2128 78 1898 0.89 135 77 39.8 3.7 10.5 35 160</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">7:20 27.1 2154 79 1918 0.89 137 78 40.6 3.8 10.6 36 160</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">7:27 27.5 2182 80 1932 0.89 137 78 41.1 4.0 10.7 37 160</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">7:33 27.1 2154 79 1920 0.89 137 78 40.6 3.7 10.6 35 160</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">7:41 27.0 2142 79 1922 0.90 138 78 40.6 3.5 10.6 33 160</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">7:48 27.1 2148 79 1926 0.90 141 80 40.4 3.5 10.6 34 160</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">7:55 27.1 2152 79 1922 0.89 141 80 40.0 3.7 10.6 35 160</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">8:01 27.4 2178 80 1934 0.89 143 81 40.3 3.9 10.7 36 160</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">8:08 27.7 2200 81 1930 0.88 143 81 40.5 4.3 10.8 40 180</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">8:16 27.4 2176 80 1914 0.88 145 82 40.1 4.2 10.7 39 180</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">8:23 28.5 2262 83 1958 0.87 148 84 41.0 4.9 11.1 44 180</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">8:29 29.6 2348 86 2042 0.87 151 86 42.6 4.9 11.5 43 180</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">8:37 30.3 2404 88 2100 0.87 153 87 44.0 4.9 11.8 41 180</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">8:44 30.9 2452 90 2158 0.88 155 88 45.1 4.7 12.0 39 180</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">8:53 30.4 2414 89 2148 0.89 156 88 44.9 4.3 11.9 36 180</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">8:59 31.3 2486 91 2224 0.89 156 88 46.1 4.2 12.2 34 180</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">9:07 31.3 2486 91 2224 0.89 155 88 46.1 4.2 12.2 34 200</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">9:18 30.6 2430 89 2164 0.89 155 88 45.0 4.3 12.0 36 200</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">9:24 30.6 2430 89 2164 0.89 155 88 45.0 4.3 12.0 36 200</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">9:32 29.6 2352 86 2088 0.89 155 88 43.2 4.2 11.6 37 200</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">9:38 30.6 2428 89 2134 0.88 155 88 43.9 4.7 11.9 39 200</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">9:47 31.2 2478 91 2172 0.88 155 88 44.7 4.9 12.1 40 200</font></font></p><p align="left"><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">9:54 31.3 2482 91 2198 0.89 156 89 45.0 4.5 12.2 37 200</font></font></p><p><font face="Times New Roman" size="1"><font face="Times New Roman" size="1">ExerSmart Bike (Mid 5 of 7 Averaging) Page 3</font></font></p> |
2010-10-04 16:07:49.0 |
Sample VO2 Results |
Endurance Factor - Sample Report |
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Training |
<div id="trainingarticlebody"><p><span class="bold"><strong>Having good, basic endurance is a requirement for all cyclists.</strong></span></p><p>If your basic condition is not on a satisfactory level, higher-intensity training will have little or no effect. Your body will simply not be able to recover if you are not in solid shape first. The importance of endurance is hightened during long races. Races lasting several weeks and consisting of several legs require good endurance for every leg. This will also reflect on how quickly you recover during legs.</p><p>Training to increase basic endurance aims at developing an athlete's aerobic fitness level.</p><p>The benefits of increased basic endurance:</p><div class="itemizedlist"><ul><li><p>Long-distance sessions improve a cyclist's psychological tolerance for "pain" during competition. 5-7 hour rides will train an athlete to recognize personal performance limits, as well as determine ways to exceed those limits, or to at least delay fatigue. This is very often the very skill that wins races.</p></li></ul></div><p>Endurance training gives results if heart rate levels remain optimal. However, the session will not be spoilt if heart rate levels increase momentarily due to uneven terrain, for example, as long as the more intensive phases do not last too long nor force heart rate above your aerobic threshold.</p><p>Long biking sessions in large crowds, on the other hand, may actually result in low-intensity training, especially for a good cyclist. Monitoring heart rate is, therefore, especially important when riding in slipstream to make sure intensity doesn't slide too low. A good cyclist can easily cycle very long distances, but endurance will only improve when heart rate is at least 65% of maximal heart rate.</p><p>During long sessions, you should pay extra attention to your pedalling technique to make sure your muscles and nervous system are primed to work continuously in good form. Also, remember that ingesting fluids and solids is imperative during long sessions for maximum results. Consuming <a class="a_stdLink" href="http://www.ubcbike.net/article.cfm?ArticleID=13">carbohydrates </a>during training will speed up the use of body fat reserves.</p><p>© Polar Electro 2010<br /> </p></div> |
2010-09-29 15:05:55.0 |
Basic endurance is a requirement for all cyclists. |
Endurance Training |
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<h3 style="text-align: center;"><img src="http://farm3.static.flickr.com/2606/3709959426_72e49ede64.jpg" style="width: 100px; float: left; height: 150px; margin-right: 10px;" /><span style="font-size: 26px;">Foof For Pedaling</span></h3><p><strong>Eat Right To Ride Stronger & Longer </strong></p><p>One of the wonderful fringe benefits of bicycling is having a great appetite and being able to eat what you like (within reason, of course). This doesn't mean, however, that you should bring along your own food log like the guy on the right.<br /><br />Instead, we recommend carrying energy drink and bars or gels, which are far more convenient, much easier to digest and surprisingly tasty, too. Here are some guidelines on practical eating for cycling.<br /><br />Keep in mind that the heavier you are and the harder you ride, the more calories you burn. Your body can store roughly an hour-and-a-half to two-hours worth of glycogen (muscle fuel). That's all. So, if you're riding longer, you need to carry food (or stop to purchase it) and consume enough calories to keep from developing a glycogen deficit.<br /><br />Also, depending upon your sweat rate and the weather, you lose anywhere from 1 to 2 quarts of perspiration an hour. On rides, you must replace this fluid loss with more than just water because you're not only losing H2O, but also vital nutrients.<br /><br /><strong>Beating The Bonk</strong><br />This glycogen deficit and mineral loss can cause a miserable condition that's known as the "bonk" or "hitting the wall," which feels like you've run out of gas. Your legs feel incredibly weak and small hills become Mt. Everest. You may experience a pins-and-needles feeling in your arms and lightheadedness, even nausea. If you stop for a while, you may get back on the bike and feel fine, only to have the bonk return in just a few minutes. You can even become disoriented and dizzy, which can lead to a crash.<br /><br /><strong>Eat And Drink Right Before, During And After Riding<br /></strong>Eating properly while riding ensures you don't run out of energy and bonk. It's equally important to consume nutritional food before and after rides so that you're ready to ride and recover quickly. Here's an overview of the three types of eating for cycling with suggestions:<br /><br /><strong>1. Pre-Workout Energy<br /></strong>Exercise and heavy eating don't mix, but you need calories to fuel your workouts because not eating can result in you quickly depleting your energy reserves. Plus, some athletes get upset stomachs exercising on empty tanks.<br /><br />An energy drink specifically formulated for pre-workout can provide easily digested liquid calories designed to enhance endurance. Look for an all-purpose supplement that supplies healthy complex carbohydrates and protein with low sugar and fat. You may find that energy bars, fruit and cereal make good pre-workout meals, too.<br /><br /><strong>2. Energy Replenishment During Workouts And Events<br /></strong>While it's essential to carry food or stop for snacks while riding, what you eat and drink depends on what works for you. Energy drinks are easily consumed (sipping is easier and faster than chewing) and provide fuel in the form of steady complex carbohydrates, as well as replenishing electrolytes and minerals lost through sweating.<br /><br />You'll also want solid food. Energy bars require more effort to eat than drinks or gels and are best for long, low-intensity rides. Energy gels (similar in form and taste to cake frosting) have become very popular the last few years. These are easy to eat and absorb and provide concentrated carbohydrates that deliver immediate energy during intense efforts. Some varieties include vitamins, amino acids, caffeine and electrolytes.<br /><br />And remember, that whatever you choose to eat, you must also drink plenty of water, which helps your body more quickly absorb the essential ingredients in energy foods.<br /><br /><strong>3. Eating To Recover<br /></strong>There's a one-hour window of opportunity immediately after workouts when the muscles absorb the most nutrients and when glycogen, the energy reserve in your muscles, is replaced most efficiently. Protein is also important to help quickly repair the trauma your muscles have sustained from firing thousands of times during your ride.<br /><br />You don't have to eat a big meal, but you should eat something soon after training to recover quickly and store energy for your next ride. Lots of people get good results with a small, high-protein-and-carbohydrate shake. Other carbo-rich foods work well, too, such as a vegetarian burrito. Experiment to see what works best for you.<br /><br /><strong>Taking It With You<br /></strong>It's a snap to take along energy drinks and food. Drinks are easy to carry in water bottles. Or, you might prefer wearing a hydration pack, which carries more liquid and includes a delivery hose to make sipping more convenient.<br /><br />Jersey pockets are designed to carry energy bars, fig bars, fruit or energy gels. Stashed like this, the grub is easily reached while riding, too. Some people use electrical tape to stick packets of energy gel to their top tube or stem for easy access (a good trick for racing). For high-intensity events or rides, energy gels and drinks work better than energy bars. They can be swallowed in seconds (chewing an energy bar can interfere with breathing) and the ingredients enter your system quickly.<br /><br /><strong>Taste Test<br /></strong>Be sure to experiment in training or on rides that are not as important as your big event to make sure that your food and drink choices are right for you. What works for one person won't necessarily work for you. And, twenty miles into a century is no time to find out that the energy drink your training partner recommended upsets your stomach.</p><p>We stock a good selection of tasty energy food and drinks. Pick some up soon!</p><p>Related Aricles -</p><p><a class="a_stdLink" href="articles/Hydration.cfm"><span style="font-size: 1.1em; font-weight: bold;"><font color="#000066" size="2">Hydration </font></span></a><br /><a class="a_stdLink" href="articles/Less-is-Best.cfm"><span style="font-size: 1.1em; font-weight: bold;"><font color="#000066" size="2">Less is Best </font></span></a><br /><a class="a_stdLink" href="articles/Glutamine-Benefits.cfm"><span style="font-size: 1.1em; font-weight: bold;"><font color="#000066" size="2">Glutamine Benefits </font></span></a><br /><a class="a_stdLink" href="articles/Getting-Started-with-Hammer-Nutrition.cfm"><span style="font-size: 1.1em; font-weight: bold;"><font color="#000066" size="2">Getting Started with Hammer Nutrition </font></span></a><br /><a class="a_stdLink" href="articles/Proper-Caloric-Intake.cfm"><span style="font-size: 1.1em; font-weight: bold;"><font color="#000066" size="2">Proper Caloric Intake </font></span></a><br /><a class="a_stdLink" href="articles/Recovery.cfm"><span style="font-size: 1.1em; font-weight: bold;"><font color="#000066" size="2">Recovery </font></span></a><br /><a class="a_stdLink" href="articles/The-Importance-Of-Protein.cfm"><span style="font-size: 1.1em; font-weight: bold;"><font color="#000066" size="2">The Importance Of Protein </font></span></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /> <br /><br /> </p> |
2010-11-04 11:16:27.0 |
Eat Right To Ride Stronger and Longer |
Food For Pedaling |
Public |
| 24 |
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Training |
<p> </p><ol><li><strong>Keep fluid intake during exercise between 16-28 ounces per hour.</strong><br /><br /><a class="a_stdLink" href="http://www.ubcbike.net/article.cfm?ArticleID=14">HYDRATION: What You Need to Know<br /></a>What Is Hyponatremia? Am I At Risk?<br /><br /><strong>FACT</strong>: In general, most athletes, under most conditions, will satisfy hydration needs with a fluid intake in the range of 20-25-ounces/hour - roughly the equivalent of a standard size small or large water bottle. Lighter athletes and/or athletes exercising in cool weather conditions may only require an intake of 16-18 ounces/hour. Larger athletes and/or athletes exercising under very hot and humid conditions are the ones that can consider a fluid intake in the range of 28 ounces/hour, perhaps up to 30 ounces/hour in extreme conditions. It's important to remember that regular fluid intake over 30-34 ounces hourly significantly increases the potential for serious performance and health problems.<br /><br /> </li><li><strong>Restrict caloric intake to 300 cal/hr during exercise.</strong><br /><br />Less is Best - The right way to fuel<br />Proper Caloric Intake During Endurance Events<br />The Hammer Nutrition Fuels - What They Are, How To Use Them<br /><br /><strong>FACT:</strong> Your body can't process caloric intake anywhere near your expenditure rate. If you want to achieve your best performance, DO NOT follow the "calories out, calories in" protocol that some "experts" recommend. Instead, replenish calories in "body cooperative" amounts, allowing your fat stores to make up the difference, which they will easily do. For most athletes, 240-300 calories/hour will do the job. For lighter athletes, 180-200 calories/hour may be perfectly adequate, while larger athletes (190+ lbs) can consider hourly intakes of 300 to slightly over 300 calories/hour.<br /><br /> </li><li><strong>Avoid simple sugars in your fuels; use complex carbohydrates only.</strong> For workouts or races in the 2- to 3-hour or longer range, 10-15% of the calorie content in your fuel should come in the form of protein, ideally soy protein. This protein donation helps satisfy energy requirements more completely while also helping prevent muscle tissue catabolism.<br /><br />Simple Sugars and Complex Carbohydrates - An Incompatible Combination<br />Fructose - Negative Impact On Energy Production<br /><br /><strong>FACT:</strong> Simple sugars (glucose, sucrose, fructose, etc.) are inefficient fuels for exercise, and they're health hazards when consumed regularly in typical dietary quantities. These "ose" sugars give you energy peaks and crashes, and they also have a severe limitation on absorption. They need to be mixed in weak concentrations for efficient digestion, which means you can only intake about 100 cal/hr. You can consume more, but you can't absorb more. You'll only get sick trying. Complex carbohydrates, however, absorb at about three times the rate as simple sugars. Plus you get smooth, steady, reliable energy - no peaks and valleys.<br /><br /> </li><li><strong>Supplemental electrolytes in a balanced formula (not just salt!) should be taken in amounts appropriate to the heat, humidity and personal metabolic characteristics of the athlete.</strong><br /><br />Electrolyte Replenishment<br /><br /><strong>FACT:</strong> Sodium chloride (salt) is indeed an important component of electrolyte replenishment but it does not fulfill the entire requirements. Calcium, magnesium, and potassium should be replenished as well as all these minerals play key roles in the maintenance of many important body functions. Additionally, body weight, fitness level, weather conditions, acclimatization level, and biological predisposition all greatly affect electrolyte depletion and the need for replenishment, which is why a "one-size fits all" bottled drink or drink mix usually won't work. Electrolyte depletion is widely variable, which is why the hourly Endurolytes dose can range from 1-6 capsules/hr. That being said, 2-3 capsules of Endurolytes hourly is a good starting point. Certainly there will be occasions when 1-2 Endurolytes will be completely adequate; on hot-weather workouts or races, it may be necessary to consume 5-6 Endurolytes hourly.<br /><br /> </li><li><strong>Replenish your body with carbohydrates and protein as soon as possible after each exercise session,</strong> ideally within the first 30-60 minutes.<br /><br />Recovery - A Crucial Component For Athletic Success<br />Post-Exercise Meal: Carbs Alone or Carbs + Protein?<br /><br /><strong>FACT: </strong>Equally important as your workout (muscle exhaustion and nutrient depletion) is what you do immediately following your workout (muscle repair and nutrient replenishment). If you neglect to "refill the tank" as soon as possible after your training sessions you'll never get the full value out of all the work you just put in. Give your body what it needs immediately after exercise, when it's most receptive to replenishment, and it will respond wonderfully-recovering faster, efficiently adapting to physical stress, and "learning" how to store more and more readily available fuel in the muscles.</li></ol><p>Copyright 2010 Hammer Nutrition, LTD</p> |
2010-09-21 09:14:54.0 |
Essentials of Nutrition |
Getting Started with Hammer Nutrition |
Public |
| 25 |
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Training |
<h1 class="knowledgeDetailHeader">Glutamine Benefits</h1><p><a class="a_stdLink" href="http://www.ubcbike.com/store/search/brand/Hammer/"><img alt="" src="http://www.hammernutrition.com/images/common/hammer-nutrition-logo.png" style="width: 200px; height: 93px;" /></a></p><div id="printerfriendlyversionknowledgeauthor" onclick="window.print();" style="float: right;" title="Print this Page"> </div><h4 class="knowdeth4">By William Misner, Ph.D.</h4><div class="dividerline"> </div><div id="knowledgeauthor"><h5>William Misner, Ph.D.</h5>From 1996 until his retirement in 2006, Dr. Bill worked full-time as Director of Research & Development at Hammer Nutrition. Among his many accomplishments, both academically and athletically, he is an AAMA Board Certified Alternative Medicine Practitioner and the author of <em>"What Should I Eat? A Food-Endowed Prescription For Well Being"</em>.<div class="clear"> </div></div><div class="clear"> </div><div style="padding-left: 10px; float: right;"><SCRIPT type=text/javascript>
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</SCRIPT><SCRIPT type=text/javascript src="http://tweetmeme.com/i/scripts/button.js"></SCRIPT><iframe frameborder="0" height="61" scrolling="no" src="http://api.tweetmeme.com/button.js?url=http%3A//www.hammernutrition.com/knowledge/glutamine%u2013benefits.284.html&style=normal&source=hammernutrition&service=bit.ly&o=http%3A//www.hammernutrition.com/knowledge/the-importance-of-protein-for-endurance-athletes.1276.html%3Fsect%3Dadvanced-knowledge-section&b=1" width="50"></iframe></div><p>The human body replenishes its glutamine needs from pre-glutamine amino acid substrates in the muscles and lungs. It also may be replenished by glutamine-rich foods or supplements when the body fails to keep up with the supply and demand process. Deficiencies in glutamine may occur as a result of trauma, cancer, and extreme endurance exercise training. Since it is the main fuel source for miles and miles of intestinal enterocytes, millions of specific immune cells such as lymphocytes, macrophages, and fibroblasts, it is scavenged from the blood stream circulating glutamine to "feed" these cells. Glutamine is recruited for the Krebs Cycle to produce energy [see figure 1]. How then is glutamine catabolized in the energy cycle? Mitochondria enzymatically manufactures glutamine from other amino acids [especially BCAA's], for transfer of energy through ATP end product within the Krebs cycle.<br /><br /><b>GLUTAMINE DEPLETION CYCLE* [Figure 1] </b><br /><br /> </p><table sizcache="1" sizset="0"><tbody sizcache="1" sizset="0"><tr nodeindex="1"><td align="middle">GLUTAMINE<br />/<br />GLUTAMINASE � NH4 [Nitrogen +]<br />/<br />GLUTAMATE<br />/<br />TRANSAMINASE � PYRUVATE + ALANINE<br />/<br />ALPHA-KETOGLUTARATE<br />/<br />ATP � KREBS CYCLE<br />/<br />ENERGY!</td></tr></tbody></table><p><br /><br /><i>* KEY: Enzymes colored in green.</i><br /><br />Glutamine is the most abundant free amino acid in human muscle and plasma and is utilized at high rates by rapidly dividing cells, including leucocytes, to provide energy and optimal conditions for nucleotide biosynthesis. As such, it is considered to be essential for proper immune function. During various catabolic states including surgical trauma, infection, starvation and prolonged exercise, glutamine homeostasis is placed under stress. Heavy exercise from overtraining or over-reaching depletes both circulating and muscle stores of glutamine. Glutamine is also the most abundant free amino acid in muscles, generating over 50% of the muscle-bound free amino acids, with alanine a distant 2nd in providing 10% of the free muscle aminos. During and following exercise 60% of the aminos cannibalized during exercise are from glutamine and alanine muscle stores. Generally, the Branched Chain Amino Acids[BCAA] are then selectively induced to replete losses of glutamine and alanine. This is why a number of energy products[such as Hammer Gel], formulate the ingredient BCAA's[Leucine, Valine, Isoleucine] for replacing glutamine and alanine expenditures due to their loss in exercise and their dietary exogenous absence. High protein sources of Glutamine are Hammer Whey Pro[1000 milligrams glutamine/serving], fish, legumes, raw cabbage, raw beets, and other meats. One of the problems with getting enough glutamine is that heating tends to destroy it. Repletion then may depend on our body's capacity to replenish it from other amino acids or exogenous donation in supplemental form. Glutamine is the most abundant amino acid in the bloodstream; at levels as high as 35% amino acid nitrogen. The bloodstream's circulating glutamine is tapped when intestinal enterocytes do not have enough glutamine as their primary source of energy. When the intestinal epithelial cell requirements for glutamine are lacking, muscle glutamine depletion is an indirect result as observed in hospital settings when critically ill patients suffer from muscle-waisting syndrome [Cachexia]. The same syndrome may occur in ENDURANCE ATHLETES WHO OVERTRAIN. When plasma and/or intestinal glutamine levels fail or "get behind", bacteria, fungus and other toxins may translocate across intestinal membranes causing the body to be predisposed to react allergically or to contract gastric stress, irritable bowel, and cold or flu-like illness. With overtraining, immune system failure is accurately measured proportionately to the athlete's circulating glutamine levels.<br /><br />Falls in the plasma glutamine level (normal range is 500 to 750 mumol/L after an overnight fast) are observed following endurance events and prolonged exercise. These levels remain unchanged or temporarily elevated after short term, high intensity exercise. Plasma glutamine has also been reported to fall in patients with untreated diabetes mellitus, in diet-induced metabolic acidosis and in the recovery period following high intensity intermittent exercise. Common factors among all these stress states are rises in the plasma concentrations of cortisol and glucagon and an increased tissue requirement for glutamine for gluconeogenesis. It is suggested that increased gluconeogenesis and associated increases in hepatic, gut and renal glutamine uptake account for the depletion of plasma glutamine in catabolic stress states, including prolonged exercise. The short term effects of exercise on the plasma glutamine level may be CUMULATIVE, since heavy training has been shown to result in low plasma glutamine levels (< 500 mumol/L) requiring long periods of recovery. Furthermore, athletes experiencing discomfort from the overtraining syndrome exhibit lower resting levels of plasma glutamine than active healthy athletes. Therefore, physical activity directly affects the availability of glutamine to the leucocytes and thus may influence immune function. The utility of plasma glutamine level as a marker of overtraining has recently been highlighted, but a consensus has not yet been reached concerning the best method of determining the level. Since injury, infection, nutritional status and acute exercise can all influence plasma glutamine level, these factors must be controlled and/or taken into consideration if plasma glutamine is to prove a useful marker of impending overtraining. [1]<br /><br />Indications of glutamine depletion incidence appear as a higher rate of infections and allergies in subjects whose endurance training is extreme. Researchers compared the effects of exercise at 80% VO2max resulting in fatigue within 1 hour with more prolonged exercise at a lower work rate of 55% VO2max for up to 3 hours on blood neutrophil function and plasma concentrations of cortisol, glutamine and glucose. Eighteen healthy male subjects (19-26 years, VO2max 54-66 ml x kg(-1) x min(-1)) cycled on an electrically braked ergometer at 80% VO2max to fatigue from 18-56 minutes. On another occasion, separated by at least one week, subjects performed exercise on the same ergometer at 55% VO2max for 3 hours or to fatigue, whichever came first. Mean exercise time range to fatigue was 141-187 minutes. Both exercise bouts caused significant elevations of the blood leukocyte count and plasma cortisol concentration and reductions in the in vitro neutrophil degranulation response to bacterial lipopolysaccharide and oxidative burst activity. After exercise at the lower work rate for a longer duration, plasma cortisol concentration was higher, blood leucocyte and neutrophil counts were higher, blood lymphocytes, plasma glucose and indices of neutrophil function were lower than those observed at 80% VO2max. PLASMA GLUTAMINE ONLY FELL SIGNIFICANTLY DURING RECOVERY AFTER THE MORE PROLONGED EXERCISE. These researchers concluded that when exercise is very prolonged, the diminution of innate immune function is greater, or at least as great as that observed after fatiguing exercise at higher work rates. Furthermore, reductions in neutrophil function after exercise at 80% VO2max WERE NOT RELATED to changes in the plasma glutamine concentration, although both plasma glutamine and neutrophil function were decreased at 1 hours and 2.5 hours post-exercise in the long duration exercise trial. [2] Another researcher concludes, "Chronic overexercising depletes glutamine from skeletal muscle causing the body to not recover completely by the next workout." [3]<br /><br />Immunosuppression by athletes involved in heavy training has numerous origins. Training and competitive surroundings may increase the athlete's exposure to pathogens and provide optimal conditions for pathogen transmission. Heavy prolonged exertion is associated with numerous hormonal and biochemical changes, many of which potentially have detrimental effects on immune function. Furthermore, IMPROPER NUTRITION can compound the negative influence of heavy exertion on immunocompetence. An athlete exercising in carbohydrate-depleted state experiences larger increases in circulating stress hormones and a greater perturbation of several immune function indices. The poor nutritional status of some athletes may predispose them to immunosuppression. For example, dietary deficiencies of protein and specific micronutrients have long been associated with IMMUNE DYSFUNCTION. Although it is impossible to counter the effects of all of the factors that contribute to exercise-induced immunosuppression, it has been shown to be possible to minimize the effects of many factors. Athletes can help themselves by EATING A WELL-BALANCED DIET that includes ADEQUATE PROTEIN AND CARBOHYDRATE, sufficient to meet their energy requirements. This will ensure a more than adequate intake of trace elements without the need for special supplements. CONSUMING CARBOHYDRATES (but not glutamine or other amino acids) DURING EXERCISE attenuates rises in stress hormones, such as cortisol, and appears to limit the degree of exercise-induced immunosuppression, at least for non-fatiguing bouts of exercise. [4]<br /><br />What applications will resolve exercise-induced glutamine deficiency?<br /><br /><b>CONCLUSION</b><br /><br />Endurance athletes are predisposed to immune compromise by depressed gastric functions from prolonged aerobic exercise more than short-term sessions. A preventive resolution of this disorder suggests increasing specific glutamine-rich supplements or following dietary-exercise protocols:<br /><br />A-Glutamine-enhanced whey protein concentrates may be taken post-exercise. [1.5 scoops Hammer Whey Pro per 100 lbs. body weight]<br /><br />B-Fish, raw legumes, raw cabbage, raw cabbage juice may be ingested post-exercise.<br /><br />C-Free-form Glutamine should be consumed post-exercise or 3 hours prior. [2000 mg]<br /><br />D-Carbohydrates should be taken during exercises. [240-280 calories/hour]<br /><br />E-Short-term "easy" aerobic exercise need to be alternated prior to and following prolonged exercise.<br /><br />F-Periodic rest days should be imposed post-workout of over 1 hour or if morning resting heart rate exceeds 5 beats per minute above base rate.<br /><br />G-Do not take Glutamine during exercise due to the initial increase in NH4- [Nitrogen release during glutamine metabolism].<br /><br /><b>REFERENCES</b><br /><br />[1]-Walsh NP, Blannin AK, Robson PJ, Gleeson M., Glutamine, exercise and immune function. Links and possible mechanisms. Sports Med. 1998 Sep;26(3):177-91. Review.<br /><br />[2]-Robson PJ, Blannin AK, Walsh NP, Castell LM, Gleeson M., Effects of exercise intensity, duration and recovery on in vitro neutrophil function in male athletes. Int J Sports Med. 1999 Feb; 20(2): 128-35.<br /><br />[3]-Nick GL., Medicinal Properties in Whole Foods. Townsend Letter, April 2002:149.<br /><br />[4]-Gleeson M, Bishop NC. Special feature for the Olympics: effects of exercise on the immune system: modification of immune responses to exercise by carbohydrate, glutamine and anti-oxidant supplements., Immunol Cell Biol. 2000 Oct;78(5):554-61. Review.<br /><br />*Bill Misner Ph.D is the Director of Research & Product Development for Hammer Nutrition Inc.</p><p>© Copyright 2010 Hammer Nutrition, LTD.</p> |
2010-10-05 14:24:22.0 |
Glutamine Needs |
Glutamine Benefits |
Public |
| 26 |
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Buyers Guide |
<h3><img src="http://ubcbike.net/images/userfiles/Image/maint_clean_drivetrain_lead.jpg" style="width: 400px; float: left; height: 171px; margin-right: 10px" /><span style="font-size: 26px"><font style="font-size: 14pt">HOW TO CLEAN YOUR DRIVETRAIN</font></span></h3><div align="center"><br /><div style="text-align: left"> </div><div style="text-align: left"> </div><div style="text-align: left"> </div><div style="text-align: left"> </div><div style="text-align: left"> </div><div style="text-align: left"> </div><div style="text-align: left"> </div><div style="text-align: left"> </div><div style="text-align: left"><strong><font size="+0">Required Tools:</font></strong></div></div><ul><li><a class="a_stdLink" href="http://r20.rs6.net/tn.jsp?llr=t8inmqcab&et=1103466878021&s=0&e=001tkiT9tSGLD7s6x0bkh-Th7ajynK2kaDnwApx43HLmWCey8US73My4j-eKG2pw67z_LvcUKoiIIWmJ0qyuTq-3ZWqjcQCUInP02hSkmI0gKxRSQBqYrLaWDSTF2k1eVtyi0Tl7GEfUJUKtK3T8qoBiyfe19WR1exj20GX9FG_yOUFVcLxibMnGWq1Bhwzccpk" linktype="link" shape="rect" style="color: blue; text-decoration: underline" target="_blank" track="on">Repair stand or way to suspend the bike</a></li><li>Rags</li><li><a class="a_stdLink" href="http://r20.rs6.net/tn.jsp?llr=t8inmqcab&et=1103466878021&s=0&e=001tkiT9tSGLD7s6x0bkh-Th7ajynK2kaDnwApx43HLmWCey8US73My4j-eKG2pw67z_LvcUKoiIIWmJ0qyuTq-3ZWqjcQCUInP02hSkmI0gKxRSQBqYrLaWDSTF2k1eVtyo6mTq6ugnLus-xZffM0PJYH-E_UgGxLWBdjdNdTJiXQ7NfevOxWZ2P2m5bXenqO47pueNCCrgwY=" linktype="link" shape="rect" style="color: blue; text-decoration: underline" target="_blank" track="on">Biodegradable solvent </a></li><li><a class="a_stdLink" href="http://r20.rs6.net/tn.jsp?llr=t8inmqcab&et=1103466878021&s=0&e=001tkiT9tSGLD7s6x0bkh-Th7ajynK2kaDnwApx43HLmWCey8US73My4j-eKG2pw67z_LvcUKoiIIWmJ0qyuTq-3ZWqjcQCUInP02hSkmI0gKxRSQBqYrLaWBji9uUNtEBQAOp6m4q6qBU_VFslFcdyO8FrislzJf9cai5jNrvVuUMWEgBHxE747KsjblD8ghec" linktype="link" shape="rect" style="color: blue; text-decoration: underline" target="_blank" track="on">Lube</a></li><li><a class="a_stdLink" href="http://r20.rs6.net/tn.jsp?llr=t8inmqcab&et=1103466878021&s=0&e=001tkiT9tSGLD7s6x0bkh-Th7ajynK2kaDnwApx43HLmWCey8US73My4j-eKG2pw67z_LvcUKoiIIWmJ0qyuTq-3ZWqjcQCUInP02hSkmI0gKxRSQBqYrLaWDSTF2k1eVtyJhtkpgomCq9Ib3uEafipHVT6pp4Q2f2JhwifJjfngWo6vWu2NH0kczYDZwGMPEIO" linktype="link" shape="rect" style="color: blue; text-decoration: underline" target="_blank" track="on">Ruler / Chain Checker</a></li><li>Disposable gloves</li><li>Small screwdriver</li><li><a href="http://r20.rs6.net/tn.jsp?llr=t8inmqcab&et=1103466878021&s=0&e=001tkiT9tSGLD7s6x0bkh-Th7ajynK2kaDnwApx43HLmWCey8US73My4j-eKG2pw67z_LvcUKoiIIWmJ0qyuTq-3ZWqjcQCUInP02hSkmI0gKxRSQBqYrLaWDSTF2k1eVty7O-9l-tH4xjp_zWAhsYG5DaIJeM-JXlsjFy0rrMcoMxOnZNgavUfhU7yjX10FUnD" linktype="link" shape="rect" style="color: blue; text-decoration: underline" target="_blank" track="on">Brush</a></li><li><a href="http://r20.rs6.net/tn.jsp?llr=t8inmqcab&et=1103466878021&s=0&e=001tkiT9tSGLD7s6x0bkh-Th7ajynK2kaDnwApx43HLmWCey8US73My4j-eKG2pw67z_LvcUKoiIIWmJ0qyuTq-3ZWqjcQCUInP02hSkmI0gKxRSQBqYrLaWDSTF2k1eVtysd6CMEMkVpu9qO9Jd2V403ivbuCv3TF7KkDedsN79LPQ9d7_0ANNusM8n1lNeMHj" linktype="link" shape="rect" style="color: blue; text-decoration: underline" target="_blank" track="on">Chain-cleaner tool</a></li> </ul><div><div><div> </div><div> <img alt="" src="http://ubcbike.net/images/userfiles/Image/maint_clean_drivetrain_1_p.jpg" style="width: 300px; height: 214px" /><img alt="" src="http://ubcbike.net/images/userfiles/Image/red_number_1_w.gif" style="width: 60px; height: 60px" /><font style="font-size: 10pt"><font style="font-size: 12pt"><span style="font-weight: bold">Check the chain for wear.</span></font> If you've logged mega miles, the chain may be worn out. If so, rather than cleaning, you should replaceit. To check, shift he chain onto the large chainring. Now, rest a ruler alongside the lower run of chain and see if you can measure exactly 12 inches between two pins (photo). If so, your drivetrain is okay. If the second pin exceeds the 12-inch mark by 1/8 inch or more, your chain is worn out and should be replaced. Keep in mind that if you use a new chain with a worn cassette, you may experience "skipping" while pedaling, which could cause a crash. This means you should replace the cassette, too. Using the <a href="http://r20.rs6.net/tn.jsp?llr=t8inmqcab&et=1103466878021&s=0&e=001tkiT9tSGLD7s6x0bkh-Th7ajynK2kaDnwApx43HLmWCey8US73My4j-eKG2pw67z_LvcUKoiIIWmJ0qyuTq-3ZWqjcQCUInP02hSkmI0gKxRSQBqYrLaWDSTF2k1eVtyJhtkpgomCq9Ib3uEafipHVT6pp4Q2f2JhwifJjfngWo6vWu2NH0kczYDZwGMPEIO" linktype="link" shape="rect" style="color: blue; text-decoration: underline" target="_blank" track="on">Park Chain Checker </a>is easier and helps to remove the guess work.</font></div><div> </div><div><img alt="" src="http://ubcbike.net/images/userfiles/Image/maint_clean_drivetrain_2_p.jpg" style="width: 300px; height: 230px" /><img alt="" src="http://ubcbike.net/images/userfiles/Image/red_number_2_w.gif" style="width: 60px; height: 60px" /><font style="font-size: 10pt"><font style="font-size: 12pt"><span style="font-weight: bold">Wipe the chain clean.</span></font> The easiest way to clean a chain is to put on some disposable gloves and wipe the links with a rag dampened in biodegradable solvent. As long as the chain isn't really grimy, you'll be able to wipe off the greasy mess with a few minutes of scrubbing. Remember to clean both sides and the top and bottom of the chain.</font></div><div> </div><div><img alt="" src="http://ubcbike.net/images/userfiles/Image/maint_clean_drivetrain_3_p.jpg" style="width: 300px; height: 227px" /><img alt="" src="http://ubcbike.net/images/userfiles/Image/red_number_3_w.gif" style="width: 60px; height: 60px" /><font style="font-size: 10pt"><font style="font-size: 12pt; font-weight: bold">Scrub the chain clean.</font> A chain caked with sludge requires more drastic measures. You can put some solvent in a bucket, place this under the chain and brush the links to dissolve the grime. By dipping often, brushing and, when the chain is clean, wiping off the excess solvent, you'll get things spic and span. An easier way is to use a chain-cleaning tool. You fill it with solvent, snap it on the chain and pedal to brush the links clean. This keeps the mess to a minimum making cleaning relatively easy. Pictured (<a href="http://r20.rs6.net/tn.jsp?llr=t8inmqcab&et=1103466878021&s=0&e=001tkiT9tSGLD7s6x0bkh-Th7ajynK2kaDnwApx43HLmWCey8US73My4j-eKG2pw67z_LvcUKoiIIWmJ0qyuTq-3ZWqjcQCUInP02hSkmI0gKxRSQBqYrLaWDSTF2k1eVtysd6CMEMkVpu9qO9Jd2V403ivbuCv3TF7KkDedsN79LPQ9d7_0ANNusM8n1lNeMHj" linktype="link" shape="rect" style="color: blue; text-decoration: underline" target="_blank" track="on">PARK CHAIN CLEANER</a>)</font></div><div> </div><div> <img alt="" src="http://ubcbike.net/images/userfiles/Image/maint_clean_drivetrain_4_p.jpg" style="width: 300px; height: 222px" /> <img alt="" src="http://ubcbike.net/images/userfiles/Image/red_number_4_w.gif" style="width: 60px; height: 60px" /><font style="font-size: 10pt"><font style="font-size: 12pt"><span style="font-weight: bold">Clean the crankset.</span></font> Lift the chain off the small ring and rest it on the frame. Clean the large chainring and the inside of the small chainring with a rag. Knock off any grimy deposits on the surfaces between the rings with a small screwdriver and then use a <a href="http://r20.rs6.net/tn.jsp?llr=t8inmqcab&et=1103466878021&s=0&e=001tkiT9tSGLD7s6x0bkh-Th7ajynK2kaDnwApx43HLmWCey8US73My4j-eKG2pw67z_LvcUKoiIIWmJ0qyuTq-3ZWqjcQCUInP02hSkmI0gKxRSQBqYrLaWDSTF2k1eVty_avAsy1fKODwg8EAXWOjH46qZYOSRhAW02jPp7bj4mXdv-DZREITyQ==" linktype="link" shape="rect" style="color: blue; text-decoration: underline" target="_blank" track="on">brush</a> and the rag to clean off the rest. </font></div><div> </div><div> <img alt="" src="http://ubcbike.net/images/userfiles/Image/maint_clean_drivetrain_5_p.jpg" style="width: 300px; height: 225px" /><img alt="" src="http://ubcbike.net/images/userfiles/Image/red_number_5_w.gif" style="width: 60px; height: 60px" /><font style="font-size: 10pt"><font style="font-size: 12pt"><span style="font-weight: bold">Clean the cassette.</span></font> Remove the rear wheel and rest it on your workbench with the cassette facing up. Dampen a rag with solvent and slip it between two cogs. Use a shoe-shine motion with the rag (photo) to clean the cogs (this will rotate the cassette ensuring that you clean the cogs entirely). The hook side of the <a href="http://r20.rs6.net/tn.jsp?llr=t8inmqcab&et=1103466878021&s=0&e=001tkiT9tSGLD7s6x0bkh-Th7ajynK2kaDnwApx43HLmWCey8US73My4j-eKG2pw67z_LvcUKoiIIWmJ0qyuTq-3ZWqjcQCUInP02hSkmI0gKxRSQBqYrLaWDSTF2k1eVty_avAsy1fKODwg8EAXWOjH46qZYOSRhAW02jPp7bj4mXdv-DZREITyQ==" linktype="link" shape="rect" style="color: blue; text-decoration: underline" target="_blank" track="on">Park brush </a>is designed to clean between the cogs. Then repeat with each pair of cogs until they're clean. Reinstall the wheel.</font></div><div> </div><div> <img alt="" src="http://ubcbike.net/images/userfiles/Image/maint_clean_drivetrain_6_p.jpg" style="width: 300px; height: 230px" /><img alt="" src="http://ubcbike.net/images/userfiles/Image/red_number_6_w.gif" style="width: 60px; height: 60px" /><font style="font-size: 10pt"><font style="font-size: 12pt"><span style="font-weight: bold">Check the derailleurs.</span></font> Inspect the pulleys on the rear derailleur and wipe off any built-up sludge. Then run a rag through the front derailleur to clean it of any grimy deposits. As a last step, apply a little <a href="http://r20.rs6.net/tn.jsp?llr=t8inmqcab&et=1103466878021&s=0&e=001tkiT9tSGLD7s6x0bkh-Th7ajynK2kaDnwApx43HLmWCey8US73My4j-eKG2pw67z_LvcUKoiIIWmJ0qyuTq-3ZWqjcQCUInP02hSkmI0gKxRSQBqYrLaWBji9uUNtEBQAOp6m4q6qBU_VFslFcdyO8FrislzJf9cai5jNrvVuUMWEgBHxE747KsjblD8ghec" linktype="link" shape="rect" style="color: blue; text-decoration: underline" target="_blank" track="on">lube</a> to your chain and derailleurs. If you have any questions about cleaning or proper lubrication, be sure to give us a call or come in. </font><font style="font-size: 10pt">While you are at it go ahead and <a href="http://r20.rs6.net/tn.jsp?llr=t8inmqcab&et=1103466878021&s=0&e=001tkiT9tSGLD7s6x0bkh-Th7ajynK2kaDnwApx43HLmWCey8US73My4j-eKG2pw67z_LvcUKoiIIWmJ0qyuTq-3ZWqjcQCUInP02hSkmI0gKxRSQBqYrLaWDSTF2k1eVtycI88hIsC0_bY2AEMQ1eivPUHTUl3bYyq4a_jDLjEOD6PukLcJIZgG9chkcUURJjt" linktype="link" shape="rect" style="color: blue; text-decoration: underline" target="_blank" track="on">polish</a> your frame... The polish prevents your sweat from sticking to the frame and causing rust/oxidation. Not to mention the bike will be pretty :-)!<br /></font></div></div></div><div><div><font style="font-size: 10pt"><span style="font-style: italic"> </span></font></div><font style="font-size: 10pt"><span style="font-style: italic">NOTE: You should do a drivetrain cleaning every 500-800 miles assuming dry conditions. Mountain bikes will need this done more often.We're always happy to help!</span></font></div><hr style="font-style: italic" /> |
2010-11-30 15:54:11.0 |
Checking and Cleaning Your Drivetrain |
How To Clean Your Drivetrain |
Public |
| 27 |
122 |
Training |
<h3><img src="http://www.roberts-1.com/t/b08/itj/i/st/800x/st150-Ken_climbing_to_the_last_switchback_800x599.jpg" style="width: 275px; float: left; height: 206px; margin-right: 10px" /><span lang="EN"><strong><font face="Arial" size="5">How To Climb Like A Champ</font></strong></span></h3><h3> </h3><p><span lang="EN"><span style="font-size: 12px"><span lang="EN">Here's an article that I came across that offers great tips even if you ride in Florida in Clairmont and Dadecity... Manny </span></span></span></p><p><span lang="EN"><font size="2"><span lang="EN">Vertical terrain is responsible for the biggest thrills — and the most intense pain — in cycling. In races, the crunch almost always comes when the pavement tilts up. Recreational tours such as Colorado's Ride the Rockies feature several thousand feet of climbing each day. And, of course, climbs are followed by swooping, twisting descents where the grin-per-mile quotient is literally sky high. For all these reasons, it pays to get good on hills.</span></font></span></p><p> </p><center><p><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">Because climbing is a fight against gravity, your ultimate ability is determined by your power-to-weight ratio. Lean, small-boned riders need proportionally less power to climb well compared to big people. That's why great climbers are nearly always diminutive. The few exceptions, such as Lance Armstrong and Miguel Indurain, generate so much power that their greater size doesn't matter.<br /><br />The good news is that you can improve your climbing regardless of your genetic makeup. In this article, I show you how to use climbing days to your best advantage.</span></font></font></p></center><table border="0" cellpadding="5" cellspacing="0" dir="ltr" width="580"><tbody><tr><td bgcolor="#ffffff" valign="center"><p><b><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">Example:</span></font></font></b><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN"> At 6-foot-4 and 190 pounds, my partner at RoadBikeRider.com, Ed Pavelka, is not built for climbing. But he lived for years in Vermont and Pennsylvania, where he had to climb at least a couple thousand vertical feet on <b>every</b> ride. Over time, this improved his fitness and technique, which made him feel it wouldn't be too futile to try some hilly events. He surprised himself by finishing 9th overall in the Assault on Mt. Mitchell, which ends with a 25-mile climb. Later, he placed 2nd of 55 masters in the Mt. Washington Hill Climb, which gains 4,700 feet in 7 miles, including grades of 18 to 22 percent. If you think you're too big to become a better climber, work at it and you might surprise yourself, too.</span></font></font></p></td></tr></tbody></table><p><b><font color="#000080" face="Arial"><font color="#000080" face="Arial"><span lang="EN">Hills For Intervals<br /></span></font></font></b><span lang="EN"><font face="Arial" size="2"><font face="Arial" size="2"><font color="#000000">Because you should often be training on hills to improve your vertical ability, it pays to scout out the best climbs within a reasonable distance of home. I hear what you're saying: "I live in Pancake, Indiana, and the biggest hill in four counties is a two-foot rise over a culvert." Don't worry. Wind can substitute for real hills. So can highway overpasses. You could even use your indoor trainer with your bike's front wheel raised 4 inches to simulate a grade.<br /><br />Assuming there are some hills in your area, categorize them for specific kinds of training. Ideally, you'll have these 3 types:</font></font></font></span></p><p><span lang="EN"><font face="Arial" size="2"><font face="Arial" size="2"><b>Sprinter's hills.</b> These are short and fairly steep. Highway overpasses work fine. So do abrupt climbs out of stream-cut valleys. You may find these hills in city and state parks. I know of some good ones In Cleveland's park system. </font></font></span></p><p><span lang="EN"><font face="Arial" size="2"><font face="Arial" size="2"><b>Hills for repeats.</b> The best hill for intervals takes 2 to 4 minutes to climb, has a steady grade of 6 to 8% and no traffic lights or stop signs. A road with several consecutive hills like this, separated by about 5 minutes of riding time, is ideal. It makes training more interesting. But one lone hill is fine, too. Simply climb it hard, turn around at the top and recover as you ride back down and on the approach. </font></font></span></p><p><span lang="EN"><font face="Arial" size="2"><font face="Arial" size="2"><b>Long climbs.</b> These can vary from a hill that takes 5 to 8 minutes to climb to real mountains. Classic examples are the canyon climbs and mountain passes of western states, and the steep grades of the Appalachian Mountains and New England. (Wish we had these in Florida)</font></font></span></p><p> </p><table border="0" cellpadding="5" cellspacing="0" dir="ltr" width="580"><tbody><tr><td bgcolor="#ffffff" valign="center"><p><b><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">True Confession:</span></font></font></b><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN"> I live in a western Colorado town with arguably the most varied climbing in the country within a 20-mile radius. A dozen steep, kilometer-long climbs reach the tops of mesas. Longer ascents include 6 tough miles on the entrance road to Black Canyon National Park and the fearsome 3-mile, 16% East Portal climb. If I want to do a century, I can climb 13-mile-long Red Mountain Pass to the south or the 30-mile, 5,500-vertical-foot grind up Grand Mesa.<br /><br />Guess what? All of this great climbing terrain hasn't made me into a great climber. I do okay, but smaller or more talented riders can outclimb me even if they're restricted to a training diet of predominantly flat rides. You may not live in ideal terrain, but you can still close in on your potential.</span></font></font></p></td></tr></tbody></table><p><b><font color="#000080" face="Arial"><font color="#000080" face="Arial"><span lang="EN">Stand or Sit?</span></font></font></b><span lang="EN"><font face="Arial" size="2"><font face="Arial" size="2"><br /><font color="#000000">Is it better to be in the saddle or out when climbing? It's one of the questions asked most frequently by riders seeking stronger climbing.<br /><br />On short sprinter's hills, you should stand because you need to generate power. Standing produces more short-term oomph. You can use body weight to push down the pedals. There's a downside, though. Standing uses more energy because your legs do double duty. They support your weight while also propelling the bike forward (and up). This is why heart rates are about 5 bpm higher for a given speed while standing.</font></font></font></span></p><p><span lang="EN"><font face="Arial" size="2"><font face="Arial" size="2"><font color="#000000"><br />When you're sitting, the saddle supports your weight, letting all of your leg strength be used to overcome gravity. Generally, bigger and heavier riders prefer to sit more while smaller riders like to stand more. It's essential to find which method works better for you — or whether you're more efficient when alternating sitting and standing, as many riders are. If a mix is best, you need to determine the percentage of each that leads to fast, efficient climbing. Here's how:</font></font></font></span></p><p><span lang="EN"><font face="Arial" size="2"><font face="Arial" size="2"><b>Ride 4 times up a hill that takes at least 3 minutes.</b> Use different methods. Do one repeat entirely in the saddle. Do another standing all the way. Do a third sitting for one portion and standing for the rest. Do the fourth by alternating stretches of sitting and standing. </font></font></span></p><p><span lang="EN"><font face="Arial" size="2"><font face="Arial" size="2"><b>Keep your heart rate or perceived exertion the same on each repeat.</b> Effort should be steady and hard, but not all out. Time yourself on each ascent and then compare times. </font></font></span></p><p><span lang="EN"><font face="Arial" size="2"><font face="Arial" size="2"><b>Don't do all 4 climbs the same day.</b> You'll be tired before the end and your times won't mean much. Instead, spread the climbs over several days or a week.</font></font></span></p><p><span lang="EN"><font face="Arial" size="2"><font face="Arial" size="2">If you see more than about 10 seconds improvement in each 2 minutes, you know you're more adapted to that style of climbing. Continue experimenting. Find out how much or which part of a climb should be done seated as compared to standing. How steep does a section need to be before it's more efficient to change positions?</font></font></span></p><table border="0" cellpadding="5" cellspacing="0" dir="ltr" width="580"><tbody><tr><td bgcolor="#ffffff" valign="center"><p><b><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">Tip!</span></font></font></b><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN"> When climbing out of the saddle, the standard hand position is on the brake lever hoods. This puts you slightly upright to see better, breathe better and use body weight to come down on the pedals. But more and more pros are seen climbing on the drops, as if sprinting. One reason is that climbing speeds have increased, making a lower, more aerodynamic position an advantage. Another is that it puts more of the shoulders, arms and lower back into the pedal stroke for greater power. At first it might feel awkward to climb in the drops, but try it for a while to see if it has advantages for you.</span></font></font></p></td></tr></tbody></table><p><b><font color="#000080" face="Arial"><font color="#000080" face="Arial"><span lang="EN">Training Techniques For Faster Climbing<br /></span></font></font></b><span lang="EN"><font face="Arial" size="2"><font face="Arial" size="2"><font color="#000000">Not all of your hill training should consist of hammering up the climb, recovering and doing it again. Variations not only boost your improvement but also add variety to training. Here are some excellent drills:</font></font></font></span></p><p><span lang="EN"><font face="Arial" size="2"><font face="Arial" size="2"><b>Power accelerations.</b> Here's a climbing drill you can do on flat roads. Shift to a high gear and roll slowly at about 5 mph. Staying in the saddle, accelerate as hard as you can for 10 seconds. Push down and pull up forcefully. Your ability to power a large gear on hills will improve dramatically. So will your uphill sprint. </font></font></span></p><p><span lang="EN"><font face="Arial" size="2"><font face="Arial" size="2"><b>Finish the hill.</b> Most attacks on climbs take place near the top when riders are easing from the effort. Use this drill to respond. During most of the climb, stay in the saddle and spin a slightly easier gear than normal. With about 200 yards remaining, shift to a bigger gear, stand and go hard. Don't slow abruptly at the summit. Instead, charge over the top for another 100 yards or until gravity takes over. This drill builds power and the positive psychology to finish climbs strongly. </font></font></span></p><p><span lang="EN"><font face="Arial" size="2"><font face="Arial" size="2"><b>Surges.</b> Good climbers don't ascend at a steady pace. Instead, they throw in surges of faster pedaling in an attempt to drop competitors. Here's how to develop the ability to hang on: Ride at a pace about 5 beats below your lactate threshold (the exertion level marked by muscle fatigue, pain and shallow rapid breathing). Surge for 10 to 20 seconds by increasing your cadence about 10 rpm. Ease back to your cruising speed for a minute, then throw in another surge. Repeat all the way up, then accelerate over the top.</font></font></span></p><p><span lang="EN"><b><font color="#000080" face="Arial"><font color="#000080" face="Arial">Uphill Skills<br /></font></font></b><font face="Arial" size="2"><font face="Arial" size="2"><font color="#000000">Climbing is a matter of fitness, but technique counts, too. Practice the following tips till they become ingrained.</font></font></font></span></p><p><span lang="EN"><font face="Arial" size="2"><font face="Arial" size="2"><b>Move on the saddle.</b> As the grade wears on, push your hips to the rear and concentrate on smooth, round pedal strokes at a moderate rpm. Then scoot forward to the tip of the saddle and spin at a faster cadence. Next, slide to the middle and pedal normally. Moving and varying your stroke refreshes your legs by relieving muscle tension. You can feel the difference almost instantly. Many riders, however, lock into one location or continue moving to the rear, missing the benefits of spinning from the nose. </font></font></span></p><p><span lang="EN"><font face="Arial" size="2"><font face="Arial" size="2"><b>Shift to an easier gear just as the grade begins.</b> Most riders go too hard at the bottom of a climb and run out of steam. To counter this tendency, don't wait to shift till you begin to bog down. In fact, use a lower gear than you think you need for the first two-thirds of the climb. Keep your cadence up to keep your speed up. With about 100 yards to go, shift to a bigger gear, stand and roll briskly over the top.</font></font></span></p><table border="0" cellpadding="5" cellspacing="0" dir="ltr" width="580"><tbody><tr><td bgcolor="#ffffff" valign="center"><p><b><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">Words of Wisdom:</span></font></font></b><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN"> You'll do well to remember these quotes from Eddie Borysewicz and Chris Carmichael, two of America's best coaches:</span></font></font></p><p><span lang="EN"><font face="Arial">Correct climbing is a matter of <u>increasing</u> your gear, not decreasing it. </font><font face="Arial" size="2"><font face="Arial" size="2"><br /><br /></font></font><font face="Arial">Climb like a carpet unrolling. Get <u>faster as the climb goes on</u>. </font></span></p></td></tr></tbody></table><dir></dir><p><b><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">Slide back for more power.</span></font></font></b><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN"> On steep climbs when your gear isn't quite low enough, move to the rear of the saddle. Grip the bar tops. Slow your cadence just enough to feel your legs pulling the pedals around the entire 360 degrees. </span></font></font></p><p><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN"><b>Monitor your breathing.</b> If you begin to gasp, you're going too hard. Slow your cadence slightly.</span></font></font></p><p> </p><table border="0" cellpadding="5" cellspacing="0" dir="ltr" width="580"><tbody><tr><td bgcolor="#ffffff" valign="center"><p><b><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">Tip!</span></font></font></b><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN"> Try a breathing tip from Alexi Grewal, an Olympic road race champion. When you're working hard on a climb (or anytime), exhale forcefully and inhale passively. This prevents panting and improves air exchange. Breathe in rhythm with your pedal strokes and you'll feel smoother and in control.</span></font></font></p></td></tr></tbody></table><dir></dir><p> </p><p><b><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">Go to the front.</span></font></font></b><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN"> If you're riding with a group and aren't the fastest climber, work your way to the front before an ascent. Then climb at the pace you can handle. If riders start passing, let them. You'll still be in contact (or close) at the top. If you avoid blowing up, you won't have a problem rejoining on the descent. </span></font></font></p><p><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN"><b>Keep a good attitude.</b> Sure, hills are hard work. But they're part of riding a bike, and nothing spikes your fitness faster than time spent climbing. Hills are good for you! </span></font></font></p><p><span lang="EN"> </span></p><p><span style="font-size: 8px"><span lang="EN"><font face="Arial"><font face="Arial">This article is provided courtesy of </font></font></span><u><font color="#0000ff" face="Arial"><font color="#0000ff" face="Arial"><font color="#0000ff" face="Arial"><span lang="EN">RoadBikeRider.com</span></font></font></font></u><font face="Arial"><font face="Arial"><span lang="EN"> and was written by its co-founder Fred Matheny (left). Fred was the Training and Fitness Editor of <i>Bicycling Magazine</i> for a decade, has written many books on cycling including <b>Fred Matheny's Complete Book Of Road Bike Training</b>; and is a world-record-holding roadie.<br /><br /></span></font></font><u><font color="#0000ff" face="Arial"><font color="#0000ff" face="Arial"><font color="#0000ff" face="Arial"><span lang="EN">RoadBikeRider</span></font></font></font></u><font face="Arial"><font face="Arial"><span lang="EN"> offers cycling books, many more cycling guides and even a </span></font></font><u><font color="#0000ff" face="Arial"><font color="#0000ff" face="Arial"><font color="#0000ff" face="Arial"><span lang="EN">free weekly e-mail newsletter</span></font></font></font></u><font face="Arial"><font face="Arial"><span lang="EN"> full of tips and news for aspiring bicyclists. <i>Receive a FREE copy of the eBook "29 Pro Cycling Secrets for Roadies" by subscribing today.</i></span></font></font></span></p> |
2010-11-16 14:24:07.0 |
Vertical terrain is responsible for the biggest thrills |
How To Climb Like A Champ |
Public |
| 28 |
40 |
Tech Talk |
<h3><img src="http://centurycycles.com/merchant/91/images/site/fix-flat-tire-540x405.jpg" style="width: 225px; float: left; height: 169px; margin-right: 10px;" /></h3><p><span style="font-size: 28px;">How To Fix A Flat Tire<br /> <br /></span> <br /> </p><p> </p><p> </p><p> </p><p>First, you'll need a pump <img src="http://www.jimlangley.net/wrench/flattire1leadphoto.jpg" style="width: 100px; float: left; height: 100px; margin-right: 10px;" />(one that's right for your valve type and that's carried on your bike or in a pack), a spare tube (to replace the popped one) and tire levers (for removing the tire). Carry the tire levers and spare tube in a seat bag or your hydration pack. Most pumps can be frame mounted for carrying or you can tuck it in your pack if you carry one, too.</p><div><h3>When you get a flat there are usually six easy steps to follow to fix it.</h3></div><div>1. Open the brake (you skip this step if your bike has disc brakes because it's unnecessary).</div><div>2. Remove the wheel.</div><div><img src="http://www.jimlangley.net/wrench/flattireopenbrake.jpg" style="width: 175px; float: left; height: 96px; margin-right: 10px;" /></div><div>3. Remove the tire and tube.<br />4. Inspect the tire and remove whatever caused the flat (if it's still there).<br />5. Install the tube (spare) and tire.<br />6. Inflate and seat the tire and reinstall the wheel.</div><div>Here are complete instructions for each of these simple steps. Note that, while we've tried hard to answer every possible question you could have about flat tire repair, you only need to read as much as you want. And, be sure to click on the many underlined links and the photos for larger photos and additional helpful tips.</div><div> </div><div> <br /> <br /><img src="http://www.jimlangley.net/wrench/flattire1leadphoto.jpg" style="width: 100px; float: left; height: 100px; margin-right: 10px;" />Here are complete instructions for each of these simple steps. Note that, while we've tried hard to answer every possible question you could have about flat tire repair, you only need to read as much as you want. And, be sure to click on the many underlined links and the photos for larger photos and additional helpful tips.</div><div> the way around on both sides of the wheel. If they're not, or if you see a section of tube peeking out from under the tire (photo), let the air out, poke the tube gently back into place with your tire lever (don't even think of using a screwdriver, which will pop the tube), reinflate partway and check the tire again.</div><div>When it's seated correctly, inflate the tire fully. Install the valve nut (if your tube uses one) and cap finger tight (overtightening the valve nut can damage the tube and make it difficult to loosen it when you need to fix a flat). Reinstall the wheel in the frame, close the brake quick release or reattach the noodle or cable and you're ready to ride!<br />Tips<br /><img src="http://www.jimlangley.net/wrench/flattire1leadphoto.jpg" style="width: 100px; float: left; height: 100px; margin-right: 10px;" />Not all portable pumps have the power to fully inflate all tires. But that's okay. You only need enough air to make the tire firm enough to ride on. If you can't get it hard enough to finish your ride, find a bike shop or head home to fix it properly.<br />The first time you fix a flat it may take 30 minutes to an hour. But, with practice, you'll get much faster. Experienced cyclists can easily repair one in 10 minutes.<br />If you ride regularly and haven't fixed a flat yet, practice at home to build your confidence.<br />From the best pumps, to spare tubes, patch kits and flat-resistant tires and tubes, we have everything you need to ensure that you have a minimum of flat tires and an easy time fixing flats, too. We can also show you how to fix a flat. Just ask if you need any help at all. Thanks! </div> |
2010-10-27 16:22:34.0 |
Owner's Guide On To Fix A Flat |
How To Fix A Flat |
Private |
| 29 |
121 |
Road Biking |
<h3><img src="http://rlv.zcache.com/fathers_day_card-p137268966714266386q53o_400.jpg" style="width: 275px; float: left; height: 275px; margin-right: 10px" /><span lang="EN"><strong><font face="Arial" size="5">How to Hold Your Own on Fast Group Rides</font></strong></span></h3><p> </p><p><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">The major activity of any cycling club, racing or touring, is the group ride. As a result, it’s important to know how to hang tough on a given ride and make yourself welcome on the next one. Success is often due to more than fitness. </span></font></font></p><p><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">Here’s a club cycling primer!</span></font></font></p><dir></dir><p> </p><p><span style="font-size: 12px"><span lang="EN"><b><font color="#000080" face="Arial"><font color="#000080" face="Arial"><font color="#000080" face="Arial">Know the group's traditions</font></font></font></b><font color="#000080" face="Arial"><font color="#000080" face="Arial"><font color="#000080" face="Arial">.</font></font></font></span></span></p><p><span style="font-size: 12px"><span lang="EN"><font face="Arial"><font face="Arial">Some clubs like to start all rides, no matter how fast they’ll eventually become, with 20 or 30 minutes of easy warm-up. If you’re impatient early, you can cause hard feelings by chafing at the bit to go faster. When you know the pattern, it’s easier to be patient.</font></font></span></span></p><p> </p><p><span style="font-size: 12px"><span lang="EN"><b><font color="#000080" face="Arial"><font color="#000080" face="Arial"><font color="#000080" face="Arial">Know what kind of ride is planned.</font></font></font></b><font face="Arial"><font face="Arial"><font color="#000000"> </font></font></font></span></span></p><p><span style="font-size: 12px"><span lang="EN"><font face="Arial"><font face="Arial">Will it be a fast training ride? A leisurely spin? Paceline practice? It’s disruptive when most of the group is thinking one thing while one or two cyclists are on a different agenda. If an easy recovery ride is scheduled, but you're out for hard training, people are going to get angry. Be certain of the ride’s goal before the start.</font></font></span></span></p><p> </p><p><span style="font-size: 12px"><span lang="EN"><b><font color="#000080" face="Arial"><font color="#000080" face="Arial"><font color="#000080" face="Arial">Don’t be a loco locomotive</font></font></font></b><font color="#000080" face="Arial"><font color="#000080" face="Arial"><font color="#000080" face="Arial">. </font></font></font></span></span></p><p><span style="font-size: 12px"><span lang="EN"><font face="Arial"><font face="Arial">If you're having trouble taking your pulls at the front, get off quickly and slide back to get maximum draft in the paceline. It's far better to sit on the back and let others do the work than to slow everyone with valiant but sluggish turns at the front.</font></font></span></span></p><dir></dir><p> </p><p><span style="font-size: 12px"><span lang="EN"><b><font color="#000080" face="Arial"><font color="#000080" face="Arial"><font color="#000080" face="Arial">Use a racing trick if you often get dropped on climbs.</font></font></font></b><font color="#000080" face="Arial"><font color="#000080" face="Arial"><font color="#000080" face="Arial"> </font></font></font></span></span></p><p><span style="font-size: 12px"><span lang="EN"><font face="Arial"><font face="Arial">As a climb begins, be nestled in the front third of the bunch. Get as much draft as possible. If you can’t hold the pace, don’t blow up trying. Let yourself slide back through the group but still be in contact at the top. </font></font></span></span></p><dir></dir><p><span style="font-size: 12px"><span lang="EN"><b><font color="#000080" face="Arial"><font color="#000080" face="Arial"><font color="#000080" face="Arial">Accept help on hills</font></font></font></b><font color="#000080" face="Arial"><font color="#000080" face="Arial"><font color="#000080" face="Arial">.</font></font></font><font face="Arial"><font face="Arial"><font color="#000000"> </font></font></font></span></span></p><p><span style="font-size: 12px"><span lang="EN"><font face="Arial"><font face="Arial">Stronger cyclists may give you a helpful push as they ride by. Don’t be embarrassed by their help. They probably got towed up climbs when they were starting, too. A short push often allows you to regain your breathing and climbing rhythm so you can continue on your own.</font></font></span></span></p><dir></dir><p><span style="font-size: 12px"><span lang="EN"><b><font color="#000080" face="Arial"><font color="#000080" face="Arial"><font color="#000080" face="Arial">Pick a strong rider to follow.</font></font></font></b><font face="Arial"><font face="Arial"><font color="#000000"> </font></font></font></span></span></p><p><span style="font-size: 12px"><span lang="EN"><font face="Arial"><font face="Arial">If you're really having difficulty keeping the pace, get on the wheel of a good rider and mirror his (or her) technique. Use the same gear, stand when he does, take a drink as soon as he reaches for his bottle, and so on. This teaches you good cycling habits. Plus, emulating his movements takes your mind off your own effort and helps you past the hard spots.</font></font></span></span></p><dir></dir><p><span style="font-size: 12px"><span lang="EN"><b><font color="#000080" face="Arial"><font color="#000080" face="Arial"><font color="#000080" face="Arial">Don’t be afraid to say the pace is too hard</font></font></font></b><font color="#000080" face="Arial"><font color="#000080" face="Arial"><font color="#000080" face="Arial">.</font></font></font><font face="Arial"><font face="Arial"><font color="#000000"> </font></font></font></span></span></p><p><span style="font-size: 12px"><span lang="EN"><font color="#000080" face="Arial"><font color="#000080" face="Arial"><font color="#000080" face="Arial">It’s a</font></font></font><font face="Arial"><font face="Arial"><font color="#000000"> good bet that other cyclists feel the same way but are reticent to speak up — or can’t, because they’re breathing too hard to talk! Perhaps even the riders who are setting the pace are having difficulty, but they continue to go hard out of vanity or because they think everyone else expects them to. A little communication goes a long way in making a group ride a more pleasant and productive experience.</font></font></font></span></span></p><dir></dir><p><span style="font-size: 12px"><span lang="EN"><b><font color="#000080" face="Arial"><font color="#000080" face="Arial"><font color="#000080" face="Arial">If you always have trouble holding the pace, look for a different group.</font></font></font></b><font face="Arial"><font face="Arial"><font color="#000000"> </font></font></font></span></span></p><p><span style="font-size: 12px"><span lang="EN"><font face="Arial"><font face="Arial">Find one closer to your ability level. There’s no shame in rationally assessing your strength and choosing cyclists who share it. You’ll actually improve faster if you ride with a group that you are on equal terms with. You’ll be able to practice paceline cycling, following a wheel, riding in close quarters, cornering in a group, and other important skills. </font></font></span></span></p><p><span style="font-size: 12px"><span lang="EN"><b><font color="#000080" face="Arial"><font color="#000080" face="Arial"><font color="#000080" face="Arial">Don’t let group cycling hurt your progress</font></font></font></b><font color="#000080" face="Arial"><font color="#000080" face="Arial"><font color="#000080" face="Arial">.</font></font></font><font face="Arial"><font face="Arial"><font color="#000000"> </font></font></font></span></span></p><p><span style="font-size: 12px"><span lang="EN"><font face="Arial"><font face="Arial">Frequently riding with a too-fast group will make you tired. You won’t improve as rapidly as you might with more rest. A pace that’s too fast will hurt you mentally, too. You’ll begin to associate cycling with pain, misery and disappointment. Don’t let your ego overpower your better judgment. An appropriate dose of humility now will pay dividends later.</font></font> </span></span></p><p> </p><p> </p><p><span _fck_bookmark="1" style="display: none"> </span></p><p><span style="font-size: 8px"><span lang="EN"><font face="Arial"><font face="Arial">This article is provided courtesy of </font></font></span><font color="#0000ff" face="Arial"><font color="#0000ff" face="Arial"><font color="#0000ff" face="Arial"><span lang="EN">RoadBikeRider.com</span></font></font></font><font face="Arial"><font face="Arial"><span lang="EN"> and was written by its co-founder Fred Matheny (left). Fred was the Training and Fitness Editor of <i>Bicycling Magazine</i> for a decade, has written many books on cycling including <b>Fred Matheny's Complete Book Of Road Bike Training</b>; and is a world-record-holding roadie.<br /><br /></span></font></font><font color="#0000ff" face="Arial"><font color="#0000ff" face="Arial"><font color="#0000ff" face="Arial"><span lang="EN">RoadBikeRider</span></font></font></font><font face="Arial"><font face="Arial"><span lang="EN"> offers cycling books, many more cycling guides and even a </span></font></font><font color="#0000ff" face="Arial"><font color="#0000ff" face="Arial"><font color="#0000ff" face="Arial"><span lang="EN">free weekly e-mail newsletter</span></font></font></font><font face="Arial"><font face="Arial"><span lang="EN"> full of tips and news for aspiring bicyclists. <i>Receive a FREE copy of the eBook "29 Pro Cycling Secrets for Roadies" by subscribing today.</i></span></font></font></span></p><p><span _fck_bookmark="1" style="display: none"> </span></p> |
2010-11-16 14:09:52.0 |
Having success in group rides |
How to Hold Your Own on Fast Group Rides |
Public |
| 30 |
105 |
Tech Talk |
<h3><img src="http://www.natural7a.com/Images/BikeWhereToUse.JPG" style="width: 225px; float: left; height: 141px; margin-right: 10px;" /></h3><p align="center"><span style="font-size: 28px;"><strong>Bicycle Lubrication</strong></span></p><p>Bicycles are made up of many parts that work best and last longest when properly lubed. The diagram below shows the lube points for modern bicycles. And below, we explain what's involved.<br /><br /><a class="a_stdLink" href="http://www.ubcbike.com/store/category/19/568/Lubricants%3B-Polishes/"><strong>Lubricants And Grease</strong><br /></a>The lubricant used the most is a <strong>liquid lube</strong>, which we sell in small drip and spray containers. We recommend purchasing our cycling-specific lubes because they're perfectly formulated for your two-wheeler. This matters because the typical all-around lubes sold at hardware stores are often too thick or too thin to lubricate your bike properly. And, they'll usually leave an oily residue that can make a mess of your machine and clothing. Also, some products will attack the seals on bike components damaging your equipment.<br /><br />Liquid lubes come in a wide and sometimes confusing variety. We can recommend one perfect for your bike and our riding conditions. You only need a small container and it'll last for many rides.<br /><br />Depending on how much you plan to work on your bike, you may want to pick up some <strong>grease</strong>, too. This is a thicker lube, about the consistency of Crisco shortening. We sell it in squeeze tubes.<br /><br />You can't see it, but grease is what's inside the headset (steering mechanism), hubs, bottom bracket and pedals. There are bearings inside these components and they sit in a bed of grease that keeps them lubed and turning freely.<br /><br />Because grease is thick and these systems are protected from the elements, it's unlikely you'll need to work on these parts. However, grease is also used to lubricate threads and parts that fit together, such as the seatpost and stem and the associated bolts. If you plan to work on these parts, it's good to have some grease on hand.<br /><br /><strong>Lubing It Part By Part<br /></strong>How often you lube your bike depends on how you use it. Ideally, the moving parts will always be lightly lubed. A dry, squeaking bike needs lube. A bike covered with grime means you're using too much lube (or the wrong lube).<br /><br /><img alt="" src="http://www.precisionbikelube.com/images/lubepoints_mountainbike.gif" style="width: 300px; height: 161px;" />Applying lube is just a matter of dripping or spraying some on, operating the part to get the lube down inside, letting it sit for a bit for the lube to fully penetrate and then wiping off the excess.<br /><br /><strong>Chain:</strong> lubricate the lower run of links (see diagram) as you pedal backwards with your hand until you've lightly coated the entire chain.<br /><br /><strong>Brakes:</strong> lube the pivot points where the brake parts move against each other. If there's a quick-release mechanism and/or adjustment barrel (sometimes on the brake lever; see diagram), lightly lube these, too (on the threads for the adjustment barrel). <strong>Do NOT get lube on the brake pads or rims!<br /></strong><br /><strong>Derailleurs:</strong> wet the pivot points on the derailleur bodies. And, for the rear, while the bike's resting on its side, apply a little to the center of the derailleur pulleys. Lube the adjustment barrel, too.<br /><br /><strong>Clipless pedals:</strong> apply lube if your shoes and pedals are creaking when you ride and/or it's difficult to get in or out. Remember to remove your shoes before walking into the house so you don't leave oily footprints across the carpet!<br /><br /><strong>Cables:</strong> most brake and shift cables don't require lube because they're inside nylon-lined housing. If yours bind, however, you can add lube if your bike has split housing stops. These allow accessing the cables and lubing. It's done by opening the brake quick release to create slack and then pulling slightly to free the housing from the frame stops. You can then slide the housing to get at the cable inside. For derailleurs, shift onto the largest cog or ring and then move the levers back without pedaling. This creates enough slack to get the housing out of the stops and lube the shift cables (if necessary, don't forget to lube where the cables pass beneath the bottom bracket, too).<br /><br /><strong>Suspension fork:</strong> <a class="product-link" href="http://www.ubcbike.com/store/product/131930/Buzzy%27s-Shock-Oil-Lube-%288-oz---5-wt.---Purple%29/"><font color="#0000ff">Buzzy's Shock Oil Lube</font></a><span class="product-summary"><br /></span>double-check that your lube won't harm nylon or rubber seals. If it's safe, you can apply a few drops to the upper fork legs and push down on your handlebars a few times to compress the fork and work the lube past the seals. This will keep the fork's action smooth.</p> |
2010-11-04 08:20:02.0 |
Bicycle Lubrication |
How To Lube Your Bike |
Public |
| 31 |
38 |
Tech Talk |
<p style="text-align: center;"><span style="font-size: 48px;"><span lang="EN">How To Wash Your Bike</span></span></p><p><span lang="EN"><font face="Arial" size="2"><font face="Arial" size="2"><span style="font-size: 26px;"><span lang="EN"><img alt="" src="http://turbodog99.googlepages.com/S3500655.JPG" style="width: 275px; height: 206px;" /></span></span>Oddly enough, the most important thing to know about washing bicycles is how <b>not</b> to do it. Do not hook up the high-pressure nozzle on your garden hose and blast your bike clean. And absolutely do not visit your local do-it-yourself car wash, plug the machine full of quarters and supersonically blast your pride and joy clean.<br /><br />While these approaches make short work of cleaning, they have the nasty side effect of obliterating the precious grease that’s lubricating your all-important bearing components, such as the headset, bottom bracket, hubs, cassette and pedals.<br /><br />And, if you ride your shiny new steed without grease in these parts, you’ll ruin them quickly and incur quite an expense having them repaired or replaced. What’s more, car-wash sprayers are so powerful, they can actually strip decals and paint off certain frames!<br /><br />Besides, it’s easy and quick enough to clean a bike with a bucket of soapy water and sponges and brushes (photo). Plus, you won’t have to break into your piggy bank. In fact, some folks set up bike-cleaning stations at home so that after muddy rides they can get their machines spic and span before storing them.<br /><br /><b>Keep It Clean<br /></b>In case you need extra motivation to give your bike the scrub-a-dub, bear in mind that clean bikes are easier to work on and spot problems on. On a filthy machine, you have to wipe away grime and you might not notice a glitch that could cause problems on your next ride. Plus, if your bike’s a mess, simple on-the-ride maintenance, such as fixing a flat becomes a miserable job and should you have to carry your bike in a car, it’ll trash the upholstery.<br /><br />But, perhaps the best reason to keep a bike clean is because it’s easy and also because, as long as you wipe it down once in a while, it’ll stay clean. For this article we’re going to give you the benefit of the doubt and assume that you’ve taken care of your bike and want to know what’s involved in keeping it clean so it never gets too dirty.<br /><br />All that’s required is a bucket, warm water (cold water works, but it doesn’t make as much suds), dishwashing detergent (use a type that cuts grease), 2 sponges and a few brushes. If your drivetrain’s clean, you can get away with 1 sponge. The other one comes in handy when you need to clean a grimy chain and crankset (you save the clean sponge for the rest of the bike). Ideally, though, you’ll maintain this important part of your bike and never need to spend too much time on it when washing your bike, which is mainly done to remove dirt.<br /><br />Depending on what type of bike you’re cleaning, you can experiment with brushes that you have around the house to determine which ones work best for cleaning the nooks and crannies on your bike, such as around the front derailleur, crankset and hubs. The green scrubber in the top photo works great for cleaning salt marks from sweat and fingerprints off of titanium frames with brushed finishes.<br /><br /><b>Set-up<br /></b>While you can certainly clean a bike with it leaning against a wall, it’s a lot easier on the lower back if you suspend it so there’s no need to lean over. If you don’t have a repair stand (photo), you could hook the tip of your bike seat over a branch, use your hitch-mount car rack to support the bike or suspend your rig from bungee cords attached to an overhang. Just don’t flip the bike upside down or lay it on its side to work on it because this increases the chance that water will reach bearings you want to keep dry.<br /><br />You needn’t remove the wheels, however, it’s a good idea to remove your accessories, such as the pump, seat bag and computer. Just don’t forget to reinstall them when you’re done cleaning.<br /><br />Fill your bucket with warm water and enough detergent to make a good bunch of suds, which make cleaning easier - FYI Dawn Dishwashing Liquid is a Great degreaser and will not leave a residue. </font></font></span></p><p><span lang="EN"><font face="Arial" size="2"><font face="Arial" size="2"><br /><br /><b>Bike Bath<br /></b>Begin washing getting the bike wet by dribbling water from above with a hose or by dipping the sponge and squeezing it over the bike to wet it entirely. Or, you could pour warm soapy water from the bucket. The idea is to wet the entire bike to loosen any dirt, mud or grime before you touch the bike with your sponge. That way, you won’t scratch the paint, which is what would happen if you just started rubbing.<br /><br />Let the water set a bit and then dip the sponge so it’s loaded with suds and start cleaning the bike. It’s good to work from the front to the back or from the top to the bottom to keep track of what you’ve done in case you get interrupted. Remember to only use the second sponge on the drivetrain parts. Otherwise, the grime will spread to the frame, handlebar tape, tires, etc. making a mess.<br /><br /><a class="a_stdLink" href="http://www.ubcbike.com/store/product/138152/Park-BCB-4-Brush-Set-Tool/"><img alt="" src="http://images.nitrosell.com/product_images/2/475/TOOL_PARK_BCB-4.JPG" style="width: 100px; height: 75px;" /></a>The brushes come in handy for behind the crankset; around the brakes; under the fork; around the hubs; etc. If there’s some build up of dirt or grime in the drivetrain, such as between the chainring or cogs or on the derailleur pulleys, use a thin screwdriver to scrape it out and then clean it again with the right sponge.<br /><br />If you have standard brakes (not discs) be sure to scrub the rims, especially the sidewalls because they’re your braking surfaces. Keeping the rims clean ensures positive braking. Rubber deposits that won’t come off with the soapy water can be removed with rubbing alcohol or lighter fluid. This trick will also work for stickies you might find on your bike, too, such as tar.<br /><br />It’s a good idea to inspect as you clean your bike. For example, while cleaning the tires you can look for sidewall cuts or tread wear, signs that it’s time for a new tire. When working around the brakes and derailleurs, check the cables to see if they’re fraying or rusting. And look at the cable housing for cracking, a sign that it should be checked and possibly replaced.<br /><br />Once you’ve washed all the dirt off your bike, finish the job by rinsing and drying. Dribble water from above to remove any remaining suds and soapy water. Or, fill the bucket with clean water and pour it over the top of the bike. Then dry the bike (use a soft towel or chamois) and apply a spritz of lube to the chain, derailleur and brake pivots and you’re ready to roll.</font></font></span></p><p><a class="a_stdLink" href="http://www.ubcbike.net/storeTune.cfm"><span lang="EN"><font face="Arial" size="2"><font face="Arial" size="2">We offer a drivetrain cleaning for $40.00</font></font></span></a></p> |
2010-10-27 14:10:35.0 |
Owner's Guide on Hold to Wash Your Bike |
How to Wash Your Bike |
Public |
| 32 |
14 |
Training |
<p><em>Water is the most important substance on earth, 60% of your body weight, and the number one concern on any athlete’'s intake list. For both performance and health, the importance of your water intake exceeds that of your vitamin, calorie, and electrolyte intake. We want to make sure you have the right amount on board when you set off on your distance effort, when you finish, and between efforts during recovery; hence the inclusion of this article in The Guide. You’ll learn how sweat loss affects athletic performance, that too much water is as bad if not worse than too little, and that you can’t replace all the water you sweat out. Yes, we will get to that key issue: Just how much should I drink? Of all the many functions water has in human physiology, we’ll focus on just a couple that pertain especially to the endurance athlete: cooling the body and transporting nutrients. Let’s look at the cooling system first.</em></p><h3>How your cooling system works</h3><p>When we exercise, we burn molecular fuel, mostly glycogen, but also some protein, fat, and blood glucose from ingested nutrients. The breakdown of these energy providers releases heat that builds up and raises our core temperature. The body must rid itself of this heat and maintain a core temperature within a few degrees of the well-known 98.6° F (37° C). An active person needs a reliable cooling mechanism. Actually, you have several. You lose some heat through your skin. Blood carries heat to the capillaries near the skin’s surface, removing heat from the body core. You breathe harder to get more oxygen, expelling heat when you exhale. But by far the most important part of the cooling system, accounting on average for about 75% of all cooling, is your ability to produce and excrete sweat.</p><p>Sweat, however, glistening on your forearm or soaking your singlet won’t cool you; it must evaporate. Sweat works on a basic physical premise: water evaporation is an endothermic process, requiring energy (heat) to change from liquid to gas. Thus, water molecules in the gas phase have more energy than water molecules in the liquid phase. As water molecules evaporate from your skin, they remove heat energy; the remaining water molecules have less energy, and you feel cooler. Isn’t that cool?</p><p>Weather conditions greatly affect sweat production and cooling effectiveness. In cool weather, you get substantial cooling from the heat that escapes directly from your skin. As the temperature increases, you gradually rely more on evaporation. On hot days, with little difference between skin surface and ambient temperatures, your skin surface provides only negligible convective cooling, and you need to sweat more to maintain a safe internal core temperature. At 95° F (35° C) or above, you lose no heat at all from your skin; in fact, you actually start to absorb heat. Evaporative cooling must do all the work.</p><p>Humidity is the other major factor that affects sweat. On humid days, sweat evaporates more slowly because the atmosphere is already saturated with water vapor, retarding the evaporation rate. The sweat accumulates on your skin and soaks your clothes, but you don’t get any cooling from it because it’s not going into the vapor phase. Soaking, dripping sweat may give you a psychological boost, but it has no physical efficacy to cool; sweat must evaporate to remove heat. On days when it’s both hot and humid, well, you don’t need to read about what’s going to happen when you exercise in those conditions. You do need to know that under the worst of conditions you can produce up to three liters of sweat in an hour of strenuous exercise, but your body can only absorb about one liter from fluid consumption. Yes, this will cause problems before long, and we will discuss that issue below.</p><h3>What happens when the coolant runs low?</h3><p>Just like a car, your body must dissipate the excess heat generated from burning fuel. Unlike a car, your body’s coolant isn’t in a sealed internal system; you use it once and then it’s gone and needs to be replaced. Unfortunately, we don’t come with built-in gauges or indicators that tell us just how much coolant we have left in our system. We can’t run a dipstick down our gullet and get a reading that says, "Add a quart." We do have some physiological signs, but they function at the “Warning-Danger!” level, too late to maintain optimal performance. For instance, by the time you feel thirsty, you could have a 2% body-weight water loss, already into the impairment zone.</p><p>The chart below shows what happens to human performance at each percent of weight loss. By weight loss, we mean the percentage of your body weight at the start of exercise that you have lost at the end via sweat. If you go out for a run at 160 pounds (approx 72.5 kg) and weigh in 20 miles later at 154 (approx 70 kg), you’ve lost almost 4% of your body weight. That’s too much to maintain your pace to the end, let alone expect to kick.</p><h3>Symptoms by percent body weight water loss:</h3><ul><li>PERCENT WATER LOST --------- SYMPTOMS</li><li>0% --- none, optimal performance, normal heat regulation</li><li>1% --- thirst stimulated, heat regulation during exercise altered, performance declines</li><li>2% --- further decrease in heat regulation, hinders performance, increased thirst</li><li>3% --- more of the same (worsening performance)</li><li>4% --- exercise performance cut by 20 - 30%</li><li>5% --- headache, irritability, "spaced-out" feeling, fatigue</li><li>6% --- weakness, severe loss of thermoregulation</li><li>7% --- collapse likely unless exercise stops</li><li>10% -- comatose</li><li>11% -- death likely</li></ul><p style="font-size: smaller;">[Nutrition for Cyclists, Grandjean & Ruud, Clinics in Sports Med. Vol 13(1);235-246. Jan 1994]</p><h3>How much is that?</h3><p>As you can see from the chart, sweat loss can easily devolve from an athletic performance issue to an acute medical issue. Clearly, we need to have some quantifiable idea of our intake and output. Let’s start with converting the data on the chart to recognizable amounts. Perhaps you remember the saying, "a pint’s a pound, the world round." Now that’s a convenient conversion for endurance athletes. Here’s another: one pint = one water bottle. Some bottles hold 20 ounces (approx 590 ml), but consider a regular water bottle as a pint (16 ounces/approx 475 ml). Two pints make a quart (32 ounces), which is equivalent to almost a liter - not quite, but almost. So when you read "liter," think two water bottles. Losing one pound of weight (slightly less than half a kilogram) means a one-pint loss. One liter (or one quart) is about two pounds (nearly one kilogram).</p><h3>Can you drink enough?</h3><p>Needless to say, maintaining optimal fluid intake prior to and during exercise is crucial for both performance and health. However, as is true with calories and electrolytes, you can’t replenish them at the same rate you deplete them; your body simply won’t absorb as fast as it loses. Evaporative cooling depletes fluids and electrolytes faster than the body can replenish them. Your body will accept and utilize a certain amount from exogenous (outside) sources, and, similar to calories and electrolytes, maintaining fluid intake within a specific range will postpone fatigue and promote peak performance.</p><p>Research suggests that while electrolyte needs for individual athletes may vary up to 1000% (tenfold), fluid loss remains fairly constant. Also, we can measure fluid loss more easily than electrolyte loss; we don’t need sophisticated lab equipment, just a scale. Thus, we can come pretty close in calculating fluid loss and replacement.</p><h3>The numbers</h3><p>On average, you lose about one liter (about 34 ounces) of fluid per hour of exercise. Extreme heat and humidity can raise that amount to three liters in one hour. A trained athlete will store enough muscle glycogen to provide energy for approximately 90 minutes of aerobic exercise. As your muscles burn glycogen, water is released as a metabolic by-product and excreted as sweat. Researchers found that during a marathon (26.2 miles), runners released an average of two liters of sweat from muscle glycogen stores. This is in addition to sweat from other body liquids.</p><p>You can control or lessen these sweat rates by acclimatization and training for the event. Acclimatized athletes can reduce electrolyte and fluid loss up to 50%, but note that those losses cannot be fully replaced during the event. Remember the words of Dr. Bill Misner (mentioned in the “Less is Best - The right way to fuel” article), "The endurance exercise outcome is to postpone fatigue, not replace all the fuel, fluids, and electrolytes lost during the event. It can't be done, though many of us have tried." In other words, our hydration goal is not to replace water ounce for ounce or pint-for-pint, but to support natural stores by consuming as much as we can adequately process during exercise.</p><p>At the most, you can absorb about one liter (approx 34 fluid ounces) of water per hour, but only under the most extreme heat and humidity. Most of the time you can only absorb about half or not too much over half that amount, even though it won’t fully replace your losses. Repeated intake of one liter (about 34 fluid ounces) per hour will ultimately do you more harm than good.</p><h3>Can you drink too much?</h3><p>Ironically, while you can’t drink enough to replace all fluid lost, you can drink too much. Researchers have noted the dangers of excess hydration during events lasting over four hours. Dr. Tim Noakes collected data for 10 years from some 10,000 runners participating in the Comrades Marathon. This 52.4-mile (84.33 km) race, held each June (winter) in South Africa, ranks as one of the world’s premier ultra-marathons. Noakes showed that endurance athletes who consumed from 16-24 fluid ounces per hour (approx 475-710 milliliters) typically repleted as much fluid as is efficiently possible. He also noted the prevalence of hyponatremia (low blood sodium) during ultra-marathons and triathlons in runners who hydrated excessively. This condition can arise from several different physiological scenarios. For endurance athletes, it usually results from sweat-depleted sodium stores diluted by excess hypotonic (low electrolyte content) fluid intake. When blood sodium concentration becomes too dilute, you can develop severe cardiac symptoms leading to collapse.</p><h3>Problems with too much or too little</h3><p>Moreover, Noakes noted a pattern of hydration problems among race participants. In ultra events, the leaders usually dehydrate, but the mid to back-of-the-pack athletes tend to overhydrate. Both may end up suffering from the same hyponatremic symptoms, the former from too little fluid intake combined with too much sodium loss due to profuse sweating, the latter from too much fluid intake and relatively less sodium loss. Because most front-runners are extremely competitive, they don’t stop long enough during the race to overhydrate. In addition, it’s highly likely that elite athletes may be fitter and better acclimatized to deal with hot weather conditions. A tendency to linger at aid stations, attempting to relieve the symptoms of fatigue or heat by drinking too much water, is a fault found among the majority of the remainder of athletes, those in the middle or back of the pack. Also, these athletes may be novices who have heard the "drink, drink, drink" mantra, but who haven’t had enough experience to personally calibrate their personal needs. After the 1985 Comrades race, 17 runners were hospitalized, nine with dilutional hyponatremia. In the 1987 Comrades Marathon, 24 runners suffered from dilutional hyponatremia. These athletes had seriously overloaded on fluid intake, with the inevitable result of a totally disrupted physiology.</p><h3>Tragic consequences</h3><p>Hyponatremia usually results from drinking too much, especially when one drinks fluids such as plain water or a sports drink lacking the proper electrolyte profile. Training and fitness levels, weather conditions, and, undoubtedly, biological predisposition, also contribute to developing this form of hyponatremia known as "water intoxication."</p><p>Sadly, we must note that this condition has lead, directly or in part, to the deaths of otherwise healthy runners in major American marathons. It is hard for us to comprehend the grief of the families they left behind. These athletes went out to run a marathon, to achieve a personal victory. Improper hydration took away their day of glory and also their lives. They collapsed and went into an irreversible condition involving uncontrollable brain edema, coma, and death. We report this to help prevent any future such tragedies. Overhydration represents a very serious problem. Unlike dehydration, which will generally only result in painful cramping, possibly a DNF, or at the worst, IV treatment, overhydration can incite a chain of ultimately fatal physiological consequences.</p><h3>So how much, how often?</h3><p>The extreme cases cited above happen very rarely. Lesser degrees of impairment occur frequently from excessive fluid intake. We don’t have a chart for over hydration similar to the one for dehydration, giving symptoms for each level of over hydration. Also, you probably don’t carry a scale or have regular access to weigh-ins along your training route. So how do you know when it’s time to drink? You don’t wait until you’re down a quart. A good hydration regimen starts before you even get moving.</p><p>Noakes believes intake of hypotonic fluids of one liter/hr (33.8 oz/hr) will likely cause water intoxication and dilutional hyponatremia. He suggests that athletes may do better on 500 ml/hr (approx 17 oz/hr) fluid intake for ultra events performed in hot weather conditions. In the “10 Biggest Mistakes Endurance Athlete’s Make” article, Dr. Ian Rogers suggests that between 500-750 ml/hr (about 17-25 oz/hr) will fulfill most athletes’ hydration requirements under most conditions. According to Dr. Rogers, “Like most things in life, balance is the key and the balance is likely to be at a fluid intake not much above 500 milliliters (about 17 ounces) per hour in most situations, unless predicted losses are very substantial.” Other research suggests a similar consumption of 4.5-7.0 oz (approx 133-207 ml) of water every 15 to 20 minutes of exercise.</p><p>Based on the available research, along with the thousands of athletes we have monitored, we have found that 20-25 oz/hr (approx 590-740 ml/hr) is an appropriate fluid intake for most athletes under most conditions. For lighter weight athletes, or those exercising in cooler temperatures, 16-18 oz/hr (approx 473-532 ml) may be perfect. Heavier athletes or athletes competing in hotter conditions may consider intakes upwards of 28 oz/hr (approx 830 ml/hr). We also suggest that to avoid dilutional hyponatremia, fluid intake should not routinely exceed 28 oz/hr (830 ml/hr). The exceptions are heavier athletes, athletes exercising at extreme levels (prolonged periods at a high percentage of VO2Max), and athletes competing in severe environmental conditions.</p><p>20-25 oz (approx 590-740 ml) is the equivalent of the typical regular-to-large size water bottle, and that’s an excellent gauge to work within.</p><h3>Remember your electrolytes and calories!</h3><p>We noted at the beginning of this article that besides cooling, water also plays an important role in nutrient transport. Water consumption bears directly on electrolyte and caloric uptake. You must consider the electrolyte content of your fluid intake, especially if you exceed about 24 oz/hr (710 ml/hr). If temperature and humidity rise above 70° F (21° C) and/or 70% humidity, we recommend that you take electrolytes before and during every hour of exercise. For a full discussion of electrolyte needs, see the article "Electrolyte Replenishment - Why it’s so important and how to do it right."</p><p>In addition, avoid fructose or other simple sugar-based drinks and gels, especially in the heat - unless you want to deal with a gastric emptying problem, which may result in nausea and other stomach maladies. Compared to complex carbohydrates, drinks or gels that contain simple sugars (typically glucose, fructose, and sucrose) require more fluid and electrolytes for effective absorption. Because they require more fluid, you get fewer calories per unit of water. You must restrict simple sugar drinks to a 6-8% solution range, which provides inadequate amounts of calories for energy production. You can make a nice drink in a water bottle that will absorb well and provide adequate fluid, but your caloric intake will fall far short of your body’s needs, and your energy level will suffer.</p><p>If you make a double or triple-strength batch of a simple sugar drink hoping to obtain adequate amounts of calories, you’ll require additional fluids and electrolytes to efficiently process the sugar. You will need to guess how much extra water and electrolytes your body needs to handle the sugar. If you guess low, your GI tract will be forced to pull minerals and fluids from other areas of the body. This scenario can result in nauseating results as your body literally dehydrates its working muscles while bloating your belly. Why take chances like that when your performance is on the line?</p><p>Your wisest choice is to use fuel comprised of complex carbohydrates, which is the carbohydrate source of all the Hammer Nutrition fuels. Even at a 15-18% concentration, these fuel sources absorb and digest rapidly, do not require excess fluid for transport through the GI system, and provide all the calories your liver can process. For more details on fueling, see the article "Proper Fueling During Endurance Exercise."</p><h3>Multi-hour bottles of fuel - A convenient way to monitor fluid and calorie intake</h3><p>If you’re going to be exercising for several hours, a convenient and time-efficient way to fuel—while also helping you monitor calorie and fluid intake with greater precision—is to make concentrated, multi-hour bottles of Sustained Energy or Perpetuem. This is discussed in the article “The Hammer Nutrition Fuels - What they are & how to use them” found later on in this handbook. However, since the topic here is hydration, presenting this information now is relevant.</p><p>Each scoop of Sustained Energy and Perpetuem that you put in a bottle reduces the water volume by about 1.5 ounces (approx 44 ml). For example, if you add two scoops of Perpetuem to a small 21-ounce (approx 620 ml) size water bottle, you won’t end up with that same amount of actual fluid; it will be approximately 18 oz (roughly 502 ml), perhaps even slightly less. For some athletes, 18 oz/hr is sufficient fluid intake, but for many athletes that’s not enough; oftentimes upwards of 25-28 oz (approx 740-830 ml) of fluid are required hourly. As a result, you’ll have to drink your entire fuel bottle plus plain water from another source. After awhile it can be difficult to keep precise track of your fluid intake because you’re fulfilling your needs from two separate sources.</p><p>To make things easier when doing a three-hour or longer workout, we suggest making concentrated, multi-hour bottles of fuel. For example, if you’re going to be exercising for four hours and you know that you need two scoops of Perpetuem to satisfy an hour’s worth of fueling, make an 8-scoop bottle in a 21-ounce (approx 620 ml) size water bottle. Now you have four hours of fuel in one bottle and that provides a number of benefits:</p><ul><li>Because you have four hours of fuel in one bottle, you need only drink one-fourth of that bottle hourly, which means you don’t have to drink a full bottle of flavored liquid hour after hour.</li><li>You don’t need to stop every hour to make more fuel because you’ve got four hours in one bottle.</li><li>You can drink and enjoy plain water from another source (another bottle, hydration system) to cleanse the palate and satisfy hydration needs.</li></ul><p>Yes, there is some actual fluid left in that 8-scoop/4-hour bottle of Perpetuem, but the amount is small, yielding less than 4 ounces (approx 118 ml) hourly over the course of four hours. Does that small amount of fluid “count” towards fulfilling your overall hydration needs? Yes, but it’s a small enough amount to not have to think about <strong>if</strong> you’re keeping your overall fluid intake within our suggested guidelines (approximately 20-25 oz/ approx 590-740 ml hourly), and because those hourly guidelines do have some flexibility built in (+/- 3-4 oz or approx 89-118 ml).</p><p>With that in mind, that concentrated bottle of Perpetuem can thus be thought of as a “calories only” bottle and you’ll fulfill your hydration needs with plain water from another source. The beauty of this, among the other benefits mentioned earlier, is that because you’re fulfilling your calorie and fluid needs from sources independent of each other, you’re able to gauge your intake with greater precision.</p><p>So when your workouts are greater than three hours in length, give the multi-hour bottle of Sustained Energy or Perpetuem a try and you’ll find that it’ll be a lot easier to keep track of both your calorie and fluid intake& it's been a winning strategy for thousands of endurance athletes.</p><h3>Other ways to cool yourself in extreme heat</h3><p>Although not directly related to actual water consumption, an external water application can help cool you. A cold, wet towel, sponge, hose, or sprayer on the head and torso can effectively lower body temperature, especially during a one-minute break. If you’re running, take a one-minute walk, douse yourself with water, and take a good drink. If you’re cycling, find a spot for a good coast or easy spin for a minute. The break from heavy exertion allows dissipation of internal heat. Combined with hydration and external water, this can effectively relieve heat stress, allowing you to finish hot weather endurance events. Highly competitive athletes might scoff at walking, but when it comes to core temperature, nature gives you two choices: cool down or DNF.</p><h3>Fluid intake suggestions apart from the workout or race</h3><p>Now that you have a good guide for your fluid intake during exercise, we can turn to two other considerations: how much you should drink overall during the day, and how you should hydrate just prior to racing or exercise.</p><p>For your regular daily hydration needs (that is, in addition to your exercise-induced needs), no research has conclusively arrived at an RDA for fluids, but about 0.5-0.6 fluid ounces per pound of body weight (roughly 33-39 ml/kg) makes a more accurate standard than the "eight glasses a day" commonly recommended for everyone. Multiplying your body weight in pounds by .5 to .6 will give you the figure, in fluid ounces, that you should aim for daily. Metrically, you’ll multiply your body weight in kilograms by about 33-39 and that’ll give you a good estimate, in milliliters, of what you should be drinking daily. Caveat: If you have not been following this recommendation consistently you’ll want to start increasing your daily water consumption gradually until you reach your target amount. If you increase your fluid intake too quickly this will overwhelm your body with too much fluid too soon, which may increase the potential for hyponatremia.</p><p>For satisfying hydration requirements prior to a workout or race, there have been a number of recommendations presented over the years. These are the two that we believe to be the most sensible, the ones that will satisfy hydration needs but without putting you at the risk for overhydration:</p><ul><li>One liter of fluid (about 34 ounces) in the two hours prior to the start (about 17 ounces/500 milliliters per hour), ceasing consumption about 20-30 minutes before you begin the workout or race.</li><li>10-12 ounces (approx 295 - 355 milliliters) of fluid each hour up to 30 minutes prior to the start (24-30 ounces total fluid intake).</li></ul><p>Keep in mind that even though these are our recommendations, you need to determine what works best for your system and the particular logistics of the race or training session ahead.</p><h3>Personalized data is the key to hydration efficiency</h3><p>We offer no "one size fits all" remedies. We do offer prudent and scientifically substantiated advice. We have given you some guidelines to start your assessment and calculation of your personal hydration needs. Each athlete is personally responsible to include hydration, fueling, and electrolyte replacement regimens into his or her training program. You must find out in practice—before competition—what works for you. Most of you will find your final figures will come very close to our suggested starting points. For others, you might find that in certain instances your needs in a particular event will require substantial modification.</p><p>If you’ve spent money on a heart-rate monitor, a multi-function watch, or a body-fat measuring device, and if you use those tools properly, you already have some serious training tools. We suggest that a good scale (preferably one that can measure less than one pound increments, such as a balance scale) may well prove to be your most valuable fitness investment. Weigh yourself before and after each outing, carefully noting the time, exertion level, miles, weather, and fluid, fuel, and electrolyte consumption. Another low-tech hint: make sure you know the capacity of your water bottles and hydration packs. Once you begin to log your fluid consumption and weight fluctuations, you’ll have the data to accurately calculate your personal needs in this absolutely vital area.</p><h3>Final checklist, some quick tips, and summary</h3><p>1.) If you finish an event weighing the same or more than when you started, you have overhydrated. If you’ve dropped 3% or more, dehydration has occurred. Up to 2% weight loss is safe and reasonable.</p><p>2.) For very long events, such as a century bike ride, the average rider will also lose a pound or more in energy stores (glycogen, fat, and muscle tissue) in addition to the water, so figure that into your weight difference.</p><p>3.) Don’t assume that you can drink unlimited amounts of water or fluid during exercise and expect that all of it will be absorbed and the excess will be lost in sweat or through the kidneys. You will instead bloat, dilute your blood, urinate excessively, and develop water intoxication.</p><p>4.) Train to get fit in the heat. Heat acclimatization and fitness reduce fluid and electrolyte losses by up to 50%.</p><p>5.) Wear the lightest, most evaporation-friendly clothing you can afford. Cotton isn’t on the list. Many fibers today provide superior wicking and evaporation that allow your sweat to do the work nature intended.</p><p>6.) In general, keep fluid intake between 20-25 oz (approx 590-740 ml)/hr. For lighter weight athletes, or those exercising in cooler temperatures, 16-18 oz (approx 473-532 ml)/hr may be perfect. Heavier athletes or athletes competing in hotter conditions may consider intakes upwards of 28 oz (approx 830 ml)/hr. If you feel you need more fluids, experiment with it in training, keeping in mind that you will require additional electrolytes. Regular fluid intake over 30 oz (approx 890 ml)/hr increases the possibility of dilutional hyponatremia.</p><p>7.) Use cold fluids as much as possible as your body absorbs them more rapidly than warm fluids. Know where to find cold water along your training routes. Use frozen and insulated water bottles and hydration packs.</p><p>8.) Urine color can indicate hydration level. Dark yellow urine means low hydration. Pale to light yellow is good. Don’t confuse the bright yellow urine you get after vitamin B-2 (riboflavin) supplementation for the dark yellow urine that indicates overly concentrated urine.</p><p>9.) During exercise, avoid foods and fuels that contain low chain carbohydrates. These simple sugar fuels require more fluids and electrolytes for digestive purposes. Also avoid carbonated drinks, as the gas inhibits absorption.</p><p>10.) Use caffeine with caution. Used properly and sparingly, caffeine has ergogenic benefits. It does, however, act as a diuretic, which may deplete fluid stores more rapidly.</p><p>11.) During the hottest weather conditions, sponging yourself off with cold water, while taking a short periodic break from race pace, will provide heat relief.</p><p>12.) Know the symptoms of overhydration and dehydration. Stop immediately if you feel lightheaded or queasy or get the dry chills. No race or training is worth compromising your health.</p><p>Dehydration and overhydration are common problems that plague far too many athletes, some with severe consequences. Armed with the guidelines contained in this article, along with practice and testing in training, your performance and health need not suffer. Instead, you’ll be ahead of the vast majority of athletes who continue to make the same mistakes over and over again.</p><p> </p><p>Copyright 2010 Hammer Nutrition, LTD</p><p><br /> </p><div class="altcontent" lpcachedvistime="1285085800" lpcachedvisval="1"><!--noindex--><div id="knowledgesearch" lpcachedvistime="1285085800" lpcachedvisval="1"><div id="title"> </div></div></div> |
2010-09-21 09:23:49.0 |
What You Need To Know |
Hydration |
Public |
| 33 |
31 |
Tech Talk |
<p><a class="a_stdLink" href="http://www.ubcbike.com/store/search/brand/ISM/"><img alt="" src="http://www.ismseat.com/images/companyname.jpg" style="width: 512px; height: 138px;" /></a></p><p align="center"><img alt="" src="http://www.ismseat.com/images/NEW-Graph-Yellow-Background.jpg" style="width: 650px; height: 262px;" /></p><p align="left">On September 5, 2006 we traveled to the University of Hamburg to have the new Adamo Road saddle and the Adamo Racing saddle tested by noted German urologist Dr. Frank Sommer. At the conclusion of the testing Dr. Sommer was pleased with our results and congratulated Steve on his design and achievements. Dr. Sommer stated, "A saddle where there is hardly any blood loss. Which is excellent to preserve sexuality and for preventing erectile dysfunction."</p><p align="center"><img src="http://www.ismseat.com/images/ADAMO-Pressure-Test-with-lo.jpg" style="width: 600px; height: 355px;" /></p><h2><br />Why are we so confident the ISM™ is a medically superior seat?</h2><p>On an annual basis, bicycle riding involves several hundred million people worldwide. Studies have linked perineal pressure caused by straddling traditional bicycle seats to numbness, urinary tract and yeast infections, prostate inflammation and impotence. For male riders, in addition to the discomfort and numbness associated with a traditional saddle, there is an increased susceptibility to restricted blood flow, which can lead to arterial occlusion and permanent erectile dysfunction. For women, the restricted blood flow and hardening of the genital arteries can lead to an inability to reach orgasm. It has been found that as little as 11% of a person’s body weight can compress the genital artery!<br /><br />In November 2004, Steve Toll took the ISM™ to Germany, to be tested by Dr. Frank Sommer at the University of Cologne. Dr. Sommer is a noted expert in the area of arterial occlusion resulting from bicycle saddles.<br /><br />While normal testing involves a 15-minute ride on a saddle, the test using the ISM™ was discontinued after 12 minutes. Why? Dr. Sommer commented, “It doesn’t get any better than this.” In fact, blood flow in the perineum area remained at 100% throughout the test with the ISM™, a mark rarely seen in bicycle saddle testing.<br /><br />In addition, Dr. Sommer’s prior research has indicated that some saddles restrict blood flow in the perineum area by as much as 95% within the first minute of a ride. Other studies indicate that such restriction over a long period can result in permanent erectile damage.<br /><br />The ISM™ is a first-of-its-kind seat. If a family is in your future, or you’re simply tired of the pain and discomfort associated with a traditional saddle, rest your bones on the ISM™. It’s medically better for you. </p><h2><br />Articles</h2><p>NIOSH (National Institute for Occupational Safety & Health) Update</p><p>National Geographic Adventure, April 2003 – Riding Rough: New Evidence Continues to<br />Link Biking to Impotence by Jim Thornton.<br /><br />Bicycling Magazine, August 1997 – The Unseen Danger by Joe Kita</p><h2><br />Other Research Studies: Available Through the National Library of Medicine</h2><p>“Impotence and Nerve Entrapment in Long Distance Amateur Cyclist”<br />Andersen K.V., Bovim G.<br />Laboratory of Clinical Neurophysiology, Trondheim University Hospital, Norway.<br /><br />“Does Bicycling Contribute to the Risk of Erectile Dysfunction?”<br />Goldstein I., Marceau L., Kleinman K., McKinlay J.<br /><br />“Type of Saddle and Sitting Position Influence Penile Oxygen Pressure while Cycling“<br />Dr. Frank Sommer, Cologne University, March 2003.<br /><br />“Pressure Distribution on Bicycle Saddles” (a comparison between normal “flat” saddles<br />with gel and saddles with a “hole” in the perineal area)<br />Renato Rodano, Roberto Squadrone, Massimiliano Sacchi, Alberto Marzegan<br />Centro di Bioingegneria, Milan, Italy – November 2002.<br /><br />“Ergonomics of 2 Bicycle Saddles” (Pressure at the Pudendal Area in Women of a<br />Normal Saddle with Gel and of a Saddle with a Hole)<br />Dr. Ingo Froboese – Deutsche Sporthochschule, Cologne, Germany<br />Dr. Luc Baeyens – Centre Hospitalier Universitaire Brugmann, Brussels, Belgium.</p><p><br class="clear" /> </p><div id="footer"><!--webbot bot="Include" U-Include="includes/copyright.htm" TAG="BODY" startspan --><div class="content">© 2008-09 <ism seat="">All Rights Reserved | US Patent number: D409009 | Design by PC Paula, LLC</ism></div></div> |
2010-10-05 15:13:40.0 |
Understanding the Benefits |
ISM SADDLES |
Public |
| 34 |
117 |
General |
<h3><img src="http://ubcbike.net/images/userfiles/Image/JorgeDomecq.JPG" style="width: 400px; float: left; height: 299px; margin-right: 10px" />Jorge from Tampa, writes:</h3><p> </p><div>Hi Manny, I wanted to thank you for your help with my new bike. You suggested that I would like my <a _mce_href="http://www.ubcbike.com/store/search/brand/Kuota/" _mce_style="color: blue; text-decoration: underline;" href="http://www.ubcbike.com/store/search/brand/Kuota/" linktype="link" style="color: blue; text-decoration: underline" track="on">Kouta </a>and I Love my Kouta Kult. The bike is comfortable and fast, the fitting is wonderful and I am glad I took your suggestion on the size. Thanks to you and your wonderful staff for a job well done.</div><div> </div><div> </div><div> </div><div> </div><div>Sincerely,</div><div>Jorge Florez-Domecq MD</div><div> </div><div> </div><div> </div><div> </div><div> </div><div> </div><div>We want to hear from you <a class="a_stdLink" href="http://www.ubcbike.net/testimonial_entry.cfm">share with us your stories and testimonials...</a> <a class="a_stdLink" href="http://www.ubcbike.net/testimonial.cfm">More testimonials</a></div><div>If you would like to include a pic of you and your bike please e-mail us <a class="a_stdLink" href="mailto:manny@ubcbike.com">manny@ubcbike.com</a></div> |
2010-11-08 16:10:10.0 |
Testimonial |
Jorge Domecq |
Public |
| 35 |
134 |
General |
<p>To our UBC Family..... I received this letter about a young boy Kaiden Crowther who was just diagnosed with cancer.... Let's pour our love and support to him and his family....</p><p>Hello South Pasco Predators Families!!<br /> <br />One of our tiny mite players, Kaiden Crowther, was recently diagnosed with a rare form of cancer, ATRT. <br /> <br />We will be sponsoring a Strike Out Cancer for Kaiden Bowl-A-Thon for Kaiden and his family March 27th from 1:00 PM - 3:00 PM at the Royal Lanes Bowling Alley. Please see the attached flyer, registration form and sponsorship form for more details.<br /> <br />The cost is $15.00/bowler, which includes two games and shoe rental. <br />MAKE CHECKS PAYABLE TO ROYAL LANES<br />$8.00 goes to Royal Lanes, $7.00 goes to the Kaiden Crowther Kicks Cancer Trust<br /> <br />DONATIONS ONLY: MAKE CHECKS PAYABLE TO KAIDEN CROWTHER KICKS CANCER TRUST<br /> <br />Strike Out Cancer for Kaiden t-shirts will be available for $10.00 or if you collect $100 in sponsorships you will get a shirt for free! <br />Papa John's Pizza will be available for sale!<br /> <br />There is limited space so pre-registration is required for this event. You can mail your registration form and your $15.00/bowler check made payable to Royal Lanes to PO Box 1872 Land O' Lakes, FL 34639 or you can drop it by our SPP concession stand Tuesdays or Thursdays from 6-8 PM.<br /> <br />ATRT is a very rare form of cancer that is usually found in the brain and spinal cord but Kaiden’s is located in his neck and under arm area. It is a rare cancer and unfortunately not one doctor in the United States has a lot of experience with it. One major concern is the location of the tumor related to major nerve bundles and arteries in the arm area. It is an aggressive growing cancer so his treatment must be aggressive. Only three children out of 1,000,000 are diagnosed annually with ATRT. Only 30 new AT/RT cases are diagnosed each year.<br /> <br />We hope you will all come join us for a great day of bowling for a great cause!<br /> <br />Thanks!<br />Your SPP Board</p> |
2011-03-17 13:41:22.0 |
Letter |
Kaiden Crowther |
Private |
| 36 |
97 |
Training |
<p> </p><table style="padding-top: 20px;"><tbody><tr><td class="thirds-two" style="width: 380px;" valign="top"><h1><span style="font-size: 16px;"><strike>Coming This Fall</strike> </span>- It's Here!</h1><p jquery1288815278737="35" style="margin: 0px; font: 12px arial;">For more info call 800-881-2472 or <a class="a_stdLink" href="http://www.ubcbike.com/store/content/45/Contact-UBC/"><font color="#000066" face="" size="1">contact us</font></a></p><h1>TRAIN LIKE YOU RIDE</h1><p><img alt="Revolution Bike Trainer | Training Bike" src="http://www.lemondfitness.com/sites/lemond/images/user/products_sections/revolution2/bikeGuy.jpg" style="padding-left: 30px; width: 313px; height: 374px;" title="Revolution Bike Trainer | Training Bike" /></p><p>Introducing the LeMond Revolution, a direct-drive bike trainer that integrates directly with your bike’s drive train. By simply removing your rear wheel and slipping the trainer into your dropouts, it replaces the need for mushy, slippery tire-to-roller connections, while eliminating wheel and tire wear and tear.</p><h2>Realistic Road Feel</h2>The Revolution features High-Inertia Technology (HIT), designed with a large, weighted fly wheel that mimics the inertia of a rolling bicycle. The Revolution spins freely when the pedals aren’t engaged, and delivers progressive wind resistance similar to real-world conditions.<br /><br /><h2>Ease of Use and Cost Savings</h2><p>The Revolution fits all road bikes and works seamlessly with your mountain bike or winter-specific cross bike. Simply remove the back wheel, attach the rear dropouts to the spindle and go. No more tire slippage and wear, front wheel blocks or unstable platforms. Plus save $50 to $100 a year by not having to replace worn out rear tires.</p><h2>Choice of Pros</h2><p>The LeMond Revolution is the official bike trainer of Team Garmin-Transitions. Tested by riders like Dave Zabriskie, Christian Vande Velde and Tyler Farrar in the harshest and most competitive cycling environment.</p><p><span style="font-size: 16px;">2 Models to Choose From</span></p><p>The LeMond Revolution can be ordered direct from LeMond Fitness – sold with or without a SRAM/SHIMANO compatible cassette.</p><p>$499.99 Without Cassette or $549.99 with Cassette</p><p>Campagnolo Adapter $68.00 Extra Plus Cassette</p><p><u><em><strong>Local Customers we have a demo Lemond Revolution Bring your bike and try it out...</strong></em></u></p><p jquery1288815278737="35" style="margin: 0px; font: 12px arial;"><strong>For more info call 800-881-2472 or <a class="a_stdLink" href="http://www.ubcbike.com/store/content/45/Contact-UBC/"><font color="#000066" face="" size="1">contact us</font></a></strong></p><p> </p><p> </p><p class="divider"> </p></td><td style="width: 15px;"> </td><td class="thirds-one" valign="top"><p> <img alt="" src="http://www.fit-shop.com/images/equipment/lemond/lemond-logo.jpg" style="width: 204px; height: 60px;" /></p><p> </p><p><b>HIGH INERTIA TECHNOLOGY (HIT) </b><br />Larger flywheel adds inertia with a wider range of resistance.</p><ul></ul><p class="divider"> </p><p><strong>PROGRESSIVE WIND RESISTANCE</strong><br />Resistance progresses with your speed, creating a smooth pedal stroke with no lag.</p><p class="divider"> </p><p><b>EASY ON, EASY OFF DESIGN</b><br />Simply remove your back wheel and attach your rear dropouts to the spindle.</p><p class="divider"> </p><p><b>MORE STABLE FRAME</b><br />Won't flex and lets you ride out of the saddle.</p><p class="divider"> </p><p><b><img alt="" src="http://bikereviews.com/wp-content/uploads/2010/07/lemond-revolution-bike-trainer-6.jpg" style="width: 375px; height: 380px;" /></b></p><p><b>FITS ALL ROAD BIKES</b><br />Accepts Shimano/Sram 10 speed cassette * - Campagnolo adaptor available</p><p class="divider"> </p><p><b>GREAT FOR MOUNTAIN BIKES</b><br />Simply remove your back wheel.</p><p class="divider"> </p><p><b>POWER PILOT METER<br />(FALL 2010)</b><br />Wireless power meter displays watts, cadence, distance, speed, heart rate, and calories with USB and ANT+ download capability.</p><p class="divider"> </p><h2>Product Specifications</h2><ul><li><b>Length:</b> 20"</li><li><b>Height:</b> 18"</li><li><b>Width:</b> 24"</li><li><b>Weight:</b> 32 lbs</li><li><b>Maximum User Weight:</b> 250 pounds</li></ul><p><em>*Shimano 10 speed cassette included. SHIMANO is a registered Trademark of Shimano Inc., SRAM is a registered Trademark of Sram LLC., CAMPAGNOLO is a registered Trademark of Campagnolo S.r.l. </em><br /><br /><em>* *Refund includes purchase price plus outgoing shipping cost to customer. Product must be returned in original shipping box and return shipping cost is not included</em></p></td></tr></tbody></table> |
2010-11-03 08:19:44.0 |
New Trainer From The Lemond Company |
Lemond Revolution |
Public |
| 37 |
15 |
Training |
<p><em>This is the keynote article on what constitutes proper fluid, calorie, and electrolyte intake during exercise. Our scientifically and experientially established position is this: replenish your body with what it can comfortably accept instead of trying to replace what your body expends. You must calculate your fluid, calorie, and electrolyte intake in accord with your body’s intake mechanisms, and not according to its output. If you follow this principle, you will greatly reduce or entirely avoid bloating, cramping, nausea, vomiting, diarrhea, and bonking. Fueling your body in a way that works with it, and not against it, not only feels better, it also yields higher quality workouts and improved race results.</em></p><p><em>Your body is extraordinarily designed and knows how to regulate itself when it comes to fueling. During prolonged exercise it does need your help, but you must cooperate with your body’s innate survival mechanisms. Give your body “a helping hand” by providing it with what it can effectively assimilate (instead of trying to replace everything it’s losing), and I <strong>absolutely guarantee</strong> that you will feel better during exercise and enjoy dramatic performance improvements.</em></p><hr /><p>We at Hammer Nutrition consistently deal with many fueling myths, and I’d rate the “replace what you lose” approach as probably the worst offender of all. Many organizations and alleged experts continue to recommend that athletes need to replace what they expend during exercise in equal or near-equal amounts, hour after hour. They cite data such as “you lose up to two grams of sodium per hour, burn up to 900 calories hourly, and sweat up to two liters an hour” to defend their position. Even worse, sometimes they don’t give any numeric guidelines, just vague statements like “take salt tablets” or “drink as much as you can.” Sadly, far too many athletes fuel their bodies exactly this way, and they get only poorer-than-expected results or a DNF to show for their efforts.</p><p>The figures that the “replacement” proponents cite are often valid: a vigorously exercising athlete, especially a big guy, can really expend significant amounts of fluids, calories, and sodium. We don’t argue at all with most expenditure figures. However, expenditure just isn’t the appropriate measure to guide your fueling. The best guideline is what you can effectively <strong>assimilate</strong>. Don’t go by what you burn/lose, but rather what the body can reasonably absorb and process during any given period of time.</p><p>Two statements from Dr. Bill Misner represent our position on what proper fueling is all about:</p><blockquote><p>"To suggest that fluids, sodium, and fuels-induced glycogen replenishment can happen at the same rate as it is spent during exercise is simply not true. Endurance exercise beyond 1-2 hours is a deficit spending entity, with proportionate return or replenishment always in arrears. The endurance exercise outcome is to postpone fatigue, not to replace all the fuel, fluids, and electrolytes lost during the event. It can’t be done, though many of us have tried."</p><p>"The human body has so many survival safeguards by which it regulates living one more minute, that when we try too hard to fulfill all its needs we interfere, doing more harm than good."</p></blockquote><p>What this means is that the body cannot replace fluids and nutrients at the same rate it depletes them. Yes, the body needs your assistance in replenishing what it loses, but that donation <strong>must</strong> be in amounts that cooperate with normal body mechanisms, <strong>not</strong> in amounts that override them. Here’s an important fact to keep in mind: at an easy aerobic pace, the metabolic rate increases 1200-2000% over the sedentary state. As a result, the body goes into “survival mode,” where blood volume is routed to working muscles, fluids are used for evaporative cooling mechanisms, and oxygen is routed to the brain, heart, and other internal organisms. With all this going on, your body isn’t terribly interested in handling large quantities of calories, fluids, and electrolytes; its priorities lie elsewhere.</p><p>Your body already “knows” it is unable to immediately replenish calories, fluids, and electrolytes at the same rate it uses/loses them, and it has the ability to effectively deal with this issue. That’s why we don’t recommend trying to replace hourly losses of calories, fluids, and electrolytes with loss amounts. Instead, we recommend smaller replenishment amounts that cooperate with normal body mechanisms. We’ll discuss this in more detail later in the article.</p><h3>Fueling variability among athletes</h3><p>Over the course of over two decades, we’ve had the opportunity to observe the fueling habits (consumption of fluids, calories, and electrolytes) of thousands of athletes. Needless to say, these fueling protocols have varied tremendously. Here are some of the variations we have observed:</p><p><strong>ELECTROLYTES:</strong> The female winner of a past Leadville 100 mile ultramarathon won the event by over an hour (beating most of the men as well) consuming only one Endurolytes capsule per hour. Her electrolyte profile (done via blood labs) taken before the event was remarkably the same after the event. At the other end of the scale, one triathlete client of ours regularly consumes up to eight Endurolytes per hour in his iron distance triathlons. At six Endurolytes per hour, which is an upper-end dose for most athletes, he cramps or has gastric upset.</p><p><strong>FLUIDS:</strong> Fluid intake with the athletes we’ve observed ranges from 12-40 fluid ounces per hour.</p><p><strong>CALORIES:</strong> Calorie intake also varies considerably, with intakes ranging from 200-700 calories per hour.</p><h3>The data from athletes reporting success (no fuel-related, performance-inhibiting problems and consistent energy levels)</h3><ul><li>Fluid intake was at or under 28 fluid ounces/hour.</li><li>Electrolyte intake via Endurolytes was between 3-6 capsules/hour, with 4 capsules/hour being the most often reported dose.</li><li>Calorie intake was at 280/hour or less.</li><li>Body weight at finish decreased no more than 2-3%.</li></ul><h3>The data from athletes who suffered poor performance due to fueling-related problems</h3><ul><li>Fluid intake was almost always over 30 fluid ounces/hour.</li><li>Body weight at finish was hyper-hydrated with weight gain from 1-2%, or dehydrated at over 3% body weight loss.</li><li>Excess calorie consumption, at or greater than 300 cal/hr, primarily from simple sugared-based fuels, causing stomach shutdown.</li><li>High sodium diets. Athletes who consume that type of diet are predisposed to higher sodium intake during an event than the low sodium purist.</li><li>Ultra distance athletes who suffered cramps, sour stomach, malaise, and/or hyponatremia in the last half of their event often did not train adequately at race-level fluid/fuel/electrolyte dosing, or the athlete used a different fueling protocol than in training. Athletes need to not only train appropriately leading up to their race, they also must test, evaluate, and fine-tune their fueling plan in training prior to using it in a race.</li></ul><p>What you should derive from all of this is that while there is no “one size fits all” fueling formula, there are some good guidelines in terms of what has been shown to be successful for athletes and also consistent observations (read: fueling errors) noted from athletes who had unsuccessful races.</p><h3>What does research show regarding replenishment?</h3><p>This is a suggested comparison showing approximated upper values for what is lost during prolonged endurance exercise to what can be successfully absorbed, replaced, and routed into the energy cycle for the majority of fit, acclimatized endurance athletes:</p><p> </p><table border="1" cellpadding="2" cellspacing="0" sizcache="1" sizset="0"><tbody sizcache="1" sizset="0"><tr nodeindex="1"><td><strong>SUBSTANCE</strong></td><td><strong>RATE LOSS/hr</strong></td><td><strong>ASSIMILATION RATE</strong></td></tr><tr nodeindex="2"><td>Fluids (ml)</td><td>1000-3000 (30-90 oz)</td><td>500-830 (17-28 oz)</td></tr><tr nodeindex="3"><td>Sodium (mg)</td><td>2000</td><td>500-700</td></tr><tr nodeindex="4"><td>Fuel (carb cell)</td><td>700-900</td><td>240-280</td></tr><tr nodeindex="5"></tr></tbody></table><p><br /> </p><p>Below are the corresponding replenishment values that we have observed for the majority of fit, acclimatized endurance athletes (+/-5%):</p><p> </p><table border="1" sizcache="1" sizset="3"><tbody sizcache="1" sizset="3"><tr nodeindex="1"><td><strong>SUBSTANCE</strong></td><td><strong>IDEAL REPLENISHMENT</strong></td></tr><tr nodeindex="2"><td>Fluids</td><td>20-33%</td></tr><tr nodeindex="3"><td>Sodium</td><td>20-35%</td></tr><tr nodeindex="4"><td>Fuels (Calories)</td><td>30-40%</td></tr></tbody></table><p><br /> </p><p>This material was extracted from the following literature:</p><p><strong>References:</strong></p><ul><li>Noakes T.D., 2003, <strong>Lore of Running</strong>. Leisure Press. Champaign Illinois. Pages 768-770 29 published and unpublished papers cited on fuels, fluids, electrolyte issues during endurance exercise.</li><li>Moodley D. et al., 1992, Exogenous carbohydrate oxidation during prolonged exercise. The effect of carbohydrate type and solution concentration. Unpublished manuscript in #1 above.</li><li>Sweat Composition in Exercise and Heat. Verde T, Shephard RJ, Corey P, Moore R, 1982, J Appl Phys 53(6) 1541-1542.</li><li>Sweating: Its composition and effects on body fluids. Costill DL, 1977 & 1982, Annals of the New York Academy of Sciences, 301, p.162.</li><li>American Dietetics Association Position Statement</li><li>American College of Sports Medicine Position Statement</li></ul><p>As you can see, there is a tremendous difference between what is lost and what can effectively be replenished during exercise. For calories, on average only 30-40% of what is utilized (“burned”) can be efficiently replenished. In general, fluids are replenished at a rate of only 20-33% of what is spent, and sodium 20-35%. What’s important to keep in mind is that the body is keenly sensitive to this, recognizing its inability to replenish what it loses at anywhere near the rate that it’s losing it.</p><p>For example, body fat stores satisfy upwards of two-thirds of energy requirements, very easily making up the difference between what is burned and what the body can accept in replenishment. For the majority of athletes, calorie oxidation rate and gastric absorption rate typically allow for no more than 280 calories per hour-<em>at the most</em>-to be consumed for successful gastric absorption to energy transfer. Consuming greater than 280 cal/hr increases potential for a number of stomach/digestive distress issues.</p><p>In regards to body fluid volume and serum sodium concentration, both are controlled to a degree by hormone pathways between the brain and internal organs. As Dr. Misner stated, the body has remarkably complex and efficient “built-in” survival safeguards that very capably deal with the difference between what it loses and what it can accept in replenishment. The various systems involved are complex, but the bottom line is that only a relatively small consumption will keep you going. On the other hand, over-consumption can easily throw the systems out of whack.</p><p>This is why we are so adamant about the "less is best" way of fueling. For example, if you err on the "not enough" side in regards to calories that's a very easy problem to fix - you simply consume more calories. However, if you over-supply your body with too many calories that's a much harder (and longer) problem to resolve (at the very least you’ll have to deal with an upset stomach for quite awhile). The simple truth is that once excess amounts of calories, fluids, and/or sodium are in your body they're not coming out, at least not the way that you want them to! Bottom line? Over-supplying your body will absolutely not enhance athletic performance but will most definitely inhibit-to-ruin it.</p><h3>Our basic recommendations</h3><p>Based on what science has shown us, plus over two decades of working with athletes, we have determined the following ranges as ideal for most athletes the majority of the time for maintaining optimum exercise performance:</p><ul><li>Fluids: 12-24 ounces hourly</li><li>Sodium chloride (salt) in a balanced formula with other electrolytic minerals: 100-600 mg hourly (1-6 Endurolytes)</li><li>Calories: 150-280 calories hourly</li></ul><p>Of course, there are many individual variations that you will need to consider (age, weight, training/racing stress, fitness, acclimatization levels, weather conditions) to determine what works best for you. Some athletes will need less than these suggested amounts, a handful slightly more. Certain circumstances require flexibility. For instance, hot weather and high-impact exercise, such as the run portion of a long-distance triathlon. Hot weather usually means lower hourly calorie intake, a slightly higher fluid intake, and an increased electrolyte intake. High impact exercise such as running does better with roughly 30%-50% lower caloric intake per hour than what you’d consume during a less jarring exercise such as cycling.</p><p>All this said, the above-listed figures make good starting points for determining your ideal intakes for varying conditions and circumstances. As far as calorie intake is concerned, we highly recommend that you use our weight-specific dosage suggestions, which are listed in the article <em>The Hammer Nutrition Fuels - What they are and how to use them</em>.</p><h3>Summary</h3><p>We have been advocating the “less is best” recommendation for over two decades. Sadly, many athletes continue to listen to “consume what you lose” propaganda, arguing that nutrients and water need to be replaced immediately. This is neither true nor possible; fluids, calories, and electrolytes cannot be replaced 100%, or even 50%. As a result of following this flawed advice, athletes continue to experience cramping, vomiting, gastric distress, diarrhea, and other problems. The safe rule of thumb is to replenish at about one-third of loss values, obviously adjusting as conditions dictate.</p><p>As you read through our other fueling-related articles, you’ll see this principle applied repeatedly and further details given. It might seem like we’re banging the same drum all the time, but when it comes to fueling, we cannot emphasize enough that less is better than more. Rather than attempting to resolve your fueling requirements by replacing hourly loss with hourly intake, we suggest small doses, generally about a third of what is lost, if not lower. In conjunction with longstanding research regarding this subject, over two decades of successful experience with athletes testifies to the reliability of the “less is best” and “fuel in cooperation with your body” concepts of fueling. Yes, there are people who can complete events on high intakes of fluids, calories, and electrolytes, but the overwhelming majority of athletes are impaired or stopped by such fueling protocols. Athletes who do use less see their fueling-related problems end and their performance improve dramatically.</p><p>That’s why our battle cry is “Less is Best!” Remember, the goal of fueling is NOT to see how much you can consume and get away with before your body rebels, you end up getting sick, and your performance goes in the tank. Proper fueling is consuming the least amount necessary to keep your body doing what you want it to do hour after hour. And if you do err on the “not enough” side, that’s a lot easier problem to resolve than an “uh oh, I overdid it” problem. We’re pretty darn sure once you get away from those 500-700 calorie and liter-of fluid-an-hour regimens, your body will perform much better, you’ll feel better, and you’ll get the results you trained so hard for.</p><p> </p><p>Copyright 2010 Hammer Nutrition, LTD</p> |
2010-09-21 09:40:09.0 |
The Right Way to Fuel |
Less is Best |
Public |
| 38 |
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<h3><img src="http://www.cureonwheels.org/images/paceline2a.jpg" style="width: 510px; float: left; height: 167px; margin-right: 10px;" /></h3><h3> </h3><h3> </h3><h3> </h3><h3> </h3><h3> </h3><h3><span style="font-size: 36px;">Mark Your Calendars</span><span style="font-size: 20px;"><span _fck_bookmark="1" style="display: none;"> </span> </span></h3><div><p><span style="font-size: 20px;"><span style="color: rgb(0, 0, 0);"><a class="a_stdLink" href="http://r20.rs6.net/tn.jsp?llr=t8inmqcab&et=1103681274300&s=0&e=001p2MLDumfbg-yoieO9dhLDpVtqAWzHJmK4iI_gck4Xd1vf_mJCiSDxo5FuZ-n8d2jMPA6RI80S_JD3qKFtpqbeJgGZXGh1nP9K66EtGb-OBrFJVqR0Ofh5hpPezduRF3Faxlm2WfsQCjEJikCAhtBzPWrS2KqsZ1pBqTuKBCmdlKlK_-lB2KfMyBWpJ9gPsZgTUPctb3L088="><span style="color: rgb(255, 0, 0);">UCP Ride Without Limits </span></a>- Support the United Cerebral Palsy of Tampa. The Ride Without Limits is a one-day cycling event, with multiple distances options, that will help raise much needed funds and awareness for United Cerebral Palsy (UCP) of Tampa Bay Coming Nov. 20th...</span></span></p><p><span style="font-size: 20px;"><span style="color: rgb(0, 0, 0);"><a class="a_stdLink" href="http://r20.rs6.net/tn.jsp?llr=t8inmqcab&et=1103681274300&s=0&e=001p2MLDumfbg-yoieO9dhLDpVtqAWzHJmK4iI_gck4Xd1vf_mJCiSDxo5FuZ-n8d2jMPA6RI80S_KFsOeSc5JmZ0N8ZZ15H9LLQteZdXEJb-8="><span style="color: rgb(255, 0, 0);">Ride to Defeat ALS </span></a>- The Ride to Defeat ALS is a one-day, fully-supported cycling event to fight Lou Gehrig's Disease. Funds raised provide patient care and research. Coming Dec. 11...</span></span></p><div> <span style="font-size: 20px;"><span style="color: rgb(0, 0, 0);"><br /><a class="a_stdLink" href="http://www.vueltapr.com/"><span style="color: rgb(255, 0, 0);">La Vuelta PR</span></a> - Join Manny and others as we Tour the Island Of Puerto Rico 3 days 400 miles this is our 2nd time.</span></span><span style="font-size: 20px;"><span style="color: rgb(0, 0, 0);"> </span></span></div><div> </div><div><a class="a_stdLink" href="http://www.ubcbike.net/articles/San-Antonio.cfm"><span style="font-size: 20px;"><span style="color: rgb(0, 0, 0);">Sanantonio Training Rides</span></span></a></div><p><span style="font-size: 20px;"><span style="color: rgb(0, 0, 0);"><font color="#000000"><span _fck_bookmark="1" style="display: none;"> </span><span _fck_bookmark="1" style="display: none;"> </span></font></span></span></p></div> |
2010-09-29 20:14:36.0 |
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Mark Your Calendars |
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<p>The Mindset of a Fitter</p><p>Take your riding to the next level - Getting the perfect fit.</p> |
2010-12-21 09:10:31.0 |
Take your riding to the next level - Getting the perfect fit |
Mindset of a Fitter |
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<p><font color="#669933" face="Arial, Helvetica, sans-serif" size="4"><strong><img alt="" src="http://www.endurancefactor.com/images/DougSmile_frame.jpg" style="width: 250px; height: 192px" /></strong></font></p><p><font color="#669933" face="Arial, Helvetica, sans-serif" size="4"><strong>Performance Testing<br /><font size="2">How it works<br /></font></strong></font><br /><strong><font face="Times New Roman, Times, serif" size="2">VO2 Max Testing</font></strong><font face="Times New Roman, Times, serif" size="2"><br />This exercise test which helps maximize performance is routinely done on Olympic and professional athletes. VO2 max testing used to be costly and time consuming. Cutting edge technology has now made this testing less costly and available to the average person.<br /><br />The cardiovascular system's ability to utilize oxygen can be measured by the volume of oxygen you consume while exercising at your maximum capacity. VO2 max is the maximum amount of oxygen in milliliters, one can use in one minute per kilogram of body weight.<br /><br /><strong>Lactate Threshold Testing</strong><br />While VO2 Max is important to know as it gives you a comparison to other people, the real value in metabolic testing is in determining the point in which your body relies less on fat as the primary energy source and begins to use carbohydrates as the key energy source. This point of exertion is called the anaerobic threshold (AT) and corresponds to the lactate threshold (LT). The AT is crucial for development of heart rate training zones. </font></p><p><font face="Times New Roman, Times, serif" size="2"><strong>How are VO2 max and Lactate threshold tests performed?</strong><br />You can either run a treadmill or use a bicycle ergometer on a set protocol, which increases in speed and gradient. This process usually lasts around 10 - 15 minutes depending on the individual. The athlete wears a mask with sensors attached to a metabolic analyzer so that respiratory gases can be measured (Oxygen uptake, Carbon Dioxide production, and total volume).<br /><br />For multisport athletes it is highly recommended to test both the bike and run as heart rate training zones are different for each sport. Usually running heart rates are slightly higher, but this is not always the case.<br /><br />The testing helps determine the best program for improvement. It can also help determine what type of “engine” you have and how to improve your weaknesses.</font></p> |
2010-10-04 16:09:53.0 |
How It Works |
Performance Testing |
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<p><span style="font-size: 12px"><strong><img alt="" src="http://www.endurancefactor.com/images/endurance-factor.jpg" style="width: 760px; height: 142px" /></strong></span></p><p><span style="font-size: 12px"><strong>Performance Testing</strong></span></p><div>VO2 Max Testing & Lactate Testing</div><div>Now available at University Bicycle Center!</div><div>Are you training with all the facts?<br />A finely tuned and planned training program is a key element in maximizing your training time and improving performance. One of<br />the most important parts of a structured training plan is to train at the correct intensity. Using a heart rate monitor or cycling power<br />meter are both excellent methods to monitor intensity during workouts and races. When using intensity monitoring devices it is crucial to establish training zones based around your lactate threshold (LT), often times<br />referred to as anaerobic threshold (AT). Sports Science research has shown that using lactate threshold to establish training zones is<br />the most precise way to set up training zones. Often times athletes use formulas, such as 220-age, to estimate maximum heart rate. These types of formulas have statistical value for a large population, but are not very applicable to individuals especially athletes focused on improving performance. Maximum heart rate differences are very large within people of the same age and can vary 20 to 30 beats. Using a fixed percentage of actual maximum heart rate is another popular method for establishing training zones. This method presents some potential sources of error. Athletes with the same maximum heart rate may have very different lactate threshold heart rates. One person’s LT may occur at 65% of max while the other athlete’s LT could occur at 85% of max. This 20 percentage point difference can be a 35 beat difference in actual heart rate. Performing individual time trials, conconi tests, and other subjective methods used to determine zones are a bit more accurate than max heart rate equations, but they still are estimates and can be affected by many factors. Lab testing of LT/AT is the most accurate method for establishing zones and until recently was only available for elite athletes or through University performance labs. This type of testing is often referred to as metabolic testing, VO2 max testing, or lactate threshold testing.</div><div>Now it is available for the amateur athlete!</div><div><strong><span style="font-size: 14px">Testing dates:<br />February 10th-12th</span></strong></div><div><strong><span style="font-size: 14px">Number of tests per day: 6 max, 3 minimal - <a class="a_stdLink" href="http://www.ubcbike.com/store/content/45/Contact-UBC/">Schedule Now </a></span></strong></div><div>Cost: $110.00 (reg. $160.00) / Returning Clients $70.00</div><div><strong>Additional on Feb. 12 Drew will give a coaching clinic learn the following: </strong><div>- Training with Intensity: The importance of training with intensity. How to establish you heart rate training zones and use them in training/racing<br />- Training with Heart Rate and Power: The Basics<br />- Nutrition: Pre, During, Post workout ; Nutrient timing</div><div>- Time 6-7PM</div><div>- <u><strong>COST: $10.00 (you do not need to do the testing to participate)</strong></u></div></div><div> </div><div> </div><div><a class="a_stdLink" href="http://www.ubcbike.net/articles/Performance-Testing.cfm">Read How It Works...</a></div><div><div>The test includes the following:</div></div><div>-A thorough evaluation of your fitness level using heart rate, power, and expired gas readings - <a href="http://www.ubcbike.net/articles/Endurance-Factor---Sample-Report.cfm">View sample report...</a></div><div>-Established Heart Rate/Power Zones, and VO2 max values</div><div>-One on one work with Endurance Factor coach and professional rider Drew Edsall. The test takes around 60 minutes which involves<br />warm up, VO2 max / lactate threshold test, followed by a thorough evaluation and run through of the results with Drew. You will<br />also have the opportunity to ask questions at the end of the test regarding training, fitness, nutrition, racing, etc.</div><div> </div><div><strong>What you will need:</strong></div><ul><li><strong>Your Bike</strong></li><li><strong>Riding Gear</strong></li><li><strong>Towel</strong></li><li><strong>Recovery Drink </strong></li></ul><p><strong><a href="http://www.ubcbike.com/store/content/45/Contact-UBC/">Please RSVP and Schedule with us</a> (finger foods provided during the clinic on Feb 12th)</strong></p><div> </div><div>Drew Edsall has a bachelor’s degree in Exercise Sciences, is a USAC Level 2 cycling coach, and is a professional</div><div>mountain-bike racer and coach with Endurance Factor Coaching. He is also an avid xterra and cyclocross</div><div>racer. Drew creates custom training plans for individuals. He believes that every athlete can continually</div><div>improve and achieve their goals with the proper guidance and training plan. You can catch Drew</div><div>performing clinics, racing, and coaching Endurance Factor teams during the Florida State Championship</div><div>mountain bike and cyclocross races. Drew currently lives in Durango, Colorado, and Fort Myers, Florida.</div><div>E-mail Drew at drew@endurancefactor.com</div> |
2010-09-29 19:34:46.0 |
VO2 Max Testing |
Performance Testing VO2 Max |
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<h1 id="trainingarticletitle"><span style="font-size: 12px;">Polar sport zones spell a new level of effectiveness in heart rate-based training. Training is divided into five sport zones based on percentages of your maximum heart rate. With sport zones, you can easily select and monitor training intensities and follow Polar’s sport zones-based training programs.</span></h1><div id="trainingarticlebody"><div class="mediaobject"> <img alt="" src="http://www.polarusa.com/files/training_articles/en//psz-english_RGB_150dpi_en.jpg" style="width: 578px; height: 291px;" /></div><p>Training in <span class="bold"><strong>sport zone 1</strong></span> is very low-intensity. Instead of resting during recovery, speed the process up by training in this zone.</p><p>Endurance training at an easy pace in <span class="bold"><strong>sport zone 2</strong></span> is an essential part of every cyclist’s training program. Cycling long distances in sport zone 2 increases metabolic economy. It helps save glycogen for higher intensities and uses fat as the main energy source.</p><p>Aerobic power is enhanced in <span class="bold"><strong>sport zone 3</strong></span> with mainly aerobic cycling. Training can consist of long intervals, for example uphill intervals or high-cadence intervals.</p><p>Cycling in <span class="bold"><strong>sport zones 4</strong></span> and <span class="bold"><strong>5</strong></span> means cycling anaerobically in intervals of up to 12 minutes. The shorter the interval, the higher the intensity. Sufficient recovery between intervals is very important. Polar sport zones makes training easier (planning, controlling and documenting), especially for beginners and intermediate cyclists. Polar sport zones can be personalized by using a measured maximum heart rate.</p><p>When cycling in a certain sport zone, the mid-zone is a good target but you don’t need to keep your heart rate at that exact point all the time. Training intensity, recovery level, environmental and other such factors will all contribute to heart rate responses. It is, therefore, important to pay attention to subjective feelings of tiredness and to adjust the training program accordingly.</p><p>© Polar Electro 2010<br /> </p></div> |
2010-09-29 15:14:24.0 |
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Polar Sport Zones for Cycling |
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<h1 class="knowledgeDetailHeader">Proper Caloric Intake During Endurance Exercise</h1><p><a class="a_stdLink" href="http://www.ubcbike.com/store/search/brand/Hammer/"><img alt="" src="http://www.hammernutrition.com/images/common/hammer-nutrition-logo.png" style="width: 200px; height: 93px;" /></a></p><div id="printerfriendlyversionknowledgeauthor" onclick="window.print();" style="width: 4px; float: right; height: 15px;" title="Print this Page"> </div><h4 class="knowdeth4">By Steve Born</h4><p>Steve Born</p><div id="knowledgeauthor">Steve's decade-plus of involvement in the sports nutrition industry, as well as nearly 15 years of independent research in nutritional fueling and supplementation, has given him unmatched familiarity with the myriad product choices available to athletes.<div class="clear"> </div></div><div class="clear"> </div><div style="padding-left: 10px; float: right;"><SCRIPT type=text/javascript>
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</SCRIPT><SCRIPT type=text/javascript src="http://tweetmeme.com/i/scripts/button.js"></SCRIPT><iframe frameborder="0" height="61" scrolling="no" src="http://api.tweetmeme.com/button.js?url=http%3A//www.hammernutrition.com/knowledge/proper%u2013caloric%u2013intake%u2013during%u2013endurance%u2013exercise.1275.html&style=normal&source=hammernutrition&service=bit.ly&o=http%3A//www.hammernutrition.com/knowledge/the-importance-of-protein-for-endurance-athletes.1276.html%3Fsect%3Dadvanced-knowledge-section&b=1" width="50"></iframe></div><p><strong>Updated 03/2010</strong></p><p><em>In this article you’ll learn the right way to deal with the three critical elements of endurance fueling: what kind of fuel to consume, how much, and when. The answers may surprise you, but I can promise you that if you adopt and apply these fueling guidelines, you can expect to see noticeably positive results You put great effort into your training and much expense acquiring the best equipment, so make sure your fueling strategy is equally top of the line. Your body will thank you, and your performance will be the proof.</em></p><hr /><p>Endurance and ultra–endurance athletes require all three forms of fuel the human body uses for energy: carbohydrate, protein, and fat. A major factor for optimal performance is using the right fuel, at the right time, in the right amount. Like every aspect of success in endurance events, proper nutrition requires planning, practice, and training to reap the benefits on race day. This article will give you the background information you need about fueling, and concludes with some recommendations about what and how much to use.</p><p>As all athletes know, “carbs are king” when it comes to fueling the body for any endurance exercise. That does not mean, however, that any carbohydrate at any time will keep you going. Carbohydrates can either help or hinder performance, depending on what kind you use, how much you use, and when you use them. For example, far too many misinformed athletes continue to use energy products loaded with simple sugars, or they use complex carbs, a superior choice, but at the wrong time and in the wrong amounts. These practices will actually impair, not help, your performance.</p><h3>Simple sugars, maltodextrin, and osmolality</h3><p>Most dietary sugars are simple molecules known as monosaccharides and disaccharides. The shorter the chain length of a carbohydrate source, the higher it will raise a chemical measure known as osmolality when dissolved. In solution, simple sugars can only attain about 6–8% concentration or they will sit undigested in your stomach, as the osmolality will be incompatible with the digestive juices. Products containing simple sugars, typically sucrose, fructose, and/or glucose (dextrose), must be extremely dilute to match body fluid osmolality (280–303 mOsm). This weak of a concentration presents a problem to athletes because it cannot provide sufficient calories (perhaps only 100 cal/hour, at the most) to working muscles. To obtain enough calories from a weak 6–8% solution, an athlete would have to consume two or more bottles of fuel per hour, which means excess fluids, increasing the risk of fluid intoxication. Using simple sugar–based “energy drinks” is not a wise strategy.</p><p>“Well then,” you might say, “I’ll just mix a stronger concentration.” But this approach also fails. Making a double or triple strength mixture from a simple sugar–based carbohydrate fuel won’t work because the concentration of that mixture will exceed 6–8%, far too concentrated to match body fluid osmolality. It will remain in the stomach until sufficiently diluted, which may cause substantial stomach distress. Drinking more water to dilute your over–concentrated concoction puts you back in the original condition of increased risk of overhydration and all the problems that causes, so that’s not a good option. But if you don’t drink more, your body will draw fluids and electrolytes from other areas that critically need these fluids and electrolytes (like blood and muscle) and divert them to the digestive system to lower the osmolality of your over–concentrated simple sugar drink. This also will result in a variety of stomach distresses, not to mention increased cramping potential and other performance–trashing issues.</p><p>The same problem occurs when an athlete combines a simple sugar fuel with a complex carbohydrate fuel. Consumed together or within close proximity of each other, simple sugars and complex carbohydrates increase the solution concentration beyond the efficient digestion level for either component. This will compromise energy production and promote the likelihood of a variety of stomach issues. In the words of Dr. Bill Misner, “Adding simple sugar fractions [any of the “ose” carbohydrates] to complex carbohydrate fractions [maltodextrins] may double the osmolar pressure of the solution to hypertonic values. When a 6–8% simple sugar solution is added to a 15–18% complex carbohydrate solution, the osmolality of the combined solutions is simply not absorbable in the human gut."</p><p><strong>The simple fact is that using simple sugar–based products—either by themselves or in tandem with complex carbohydrate products—is simply futile!</strong> Endurance athletes who try to fulfill calorie/energy requirements with sugar–based drinks, gels, and powder mixes usually end up with a variety of complaints and poor performances.</p><p>Molecules that contain many sugar units chained together are called polysaccharides, known familiarly as complex carbs and starches. One of these, maltodextrin, can make up to an 18% solution concentration and still match digestive system osmolality. This allows very efficient passage from the digestive tract to the liver, which converts some of the maltodextrin to glycogen for storage and some directly to glucose for immediate use by the muscles. With polysaccharides you get much more energy from stomach to liver, thus providing maximal amounts of energy to be produced, and in a form your body can efficiently process.</p><p>Based on caloric delivery alone, complex carbohydrates such as maltodextrin are far superior to simple carbohydrates (simple sugars). But that’s not all. Simple sugars, even in small amounts, can incite a condition known as “insulin spike.” This sudden recruitment of insulin causes a subsequent dramatic drop in blood sugar, which can take blood sugar levels even below the fasting level! This “flash and crash” type of energy typically results in the dreaded “bonk,” something every athlete wants to avoid. However, complex carbs, which enter the bloodstream at a 15–18% solution, do not promote this wild fluctuation in blood sugar levels. Even though a maltodextrin might have a high GI (see below) and rapidly elevate blood sugar levels (a desirable effect), during exercise your body processes them with far less insulin fluctuation, most likely due to the steady release and breakdown of glucose from its polymeric source, and other hormonal factors. You never get the below–baseline drop in blood glucose that simple sugars cause.</p><p>Some athletic nutritionists disregard osmolality, but we do not believe its importance can be overstated. As Dr. Misner states, "when osmolality goes above 303 or below 280 mOsm, the gut must pull minerals and fluids& to mediate a narrow 280–303 mOsm range for immediate calorie absorption." Both simple sugars and complex carbohydrate maltodextrins are absorbed at equal rates if the solution concentration matches body fluid osmolality (280–303 mOsm). Simple sugars meet this criterion only when they are mixed in calorically weak 6–8% concentrations; digestion slows down or ceases at higher concentrations. When athletes make a double or triple strength simple sugar–based drink, trying to increase caloric input, they usually develop problems such as gastric distress, bloating, flatulence, vomiting, and muscle cramps.</p><p>On the other hand, the maltodextrins (complex carbohydrates) used in Hammer Nutrition fuels match body fluid osmolality even when mixed in concentrations as high as 15–18%. This presents a distinct advantage because your body is able to digest, and thus convert to energy, a greater volume of calories from complex carbohydrates than it can from simple sugars.</p><h3>Simple sugars = Ineffective fuel</h3><p>The bottom line is that simple sugars are a very inefficient fuel source. Using them to fuel your body is like trying to heat your house by burning newspapers in your stove. You get a fast heat, but it burns out quickly, and you have to continually feed the fire. Not good! Complex carbohydrates, on the other hand, are similar to putting a nice big log on the fire in that they burn longer and more evenly, with the declination in “heat” (energy levels) being much more gradual. The maltodextrin in Hammer Nutrition fuels allow you to obtain the maximum amount of calories you need. They provide a more consistent and longer lasting energy supply, without putting you at risk for stomach distress.</p><p>Some manufacturers formulate their sports drinks with complex carbs, but almost all of them lade their products with cheap, inefficient simple sugars. Read the label before you buy. If there’s anything that ends in “ose” in the ingredient list, put it back on the shelf. We include only complex carbohydrates in Hammer Nutrition fuels (Hammer Gel, HEED, Sustained Energy, Perpetuem, and Recoverite). They contain no added simple sugars.</p><h3>Glycemic Index</h3><p>People often ask about the Glycemic Index (GI) of various carbohydrates and how those figures relate to fueling for endurance exercise. Here’s the scoop: GI rates the speed at which the body breaks down a carbohydrate into glucose. The lower the GI, the slower the process, and therefore the more stable the energy release. For food eaten at times other than exercise and recovery, GI is an important dietary factor, and we recommend eating foods with a low–to–middle GI rating.</p><p>However, during and immediately following exercise, a high–GI carbohydrate—one that elevates blood sugar levels rapidly—is desirable, as long as you keep caloric intake within approximately 280 cal/hour, as hormones associated with sympathetic nervous system activity will inhibit GI impact on insulin release. Negative diet/health–specific effects associated with consumption of high GI carbohydrates are not a concern during and immediately after exercise; high GI carbs actually perform better than low GI carbs at these times.</p><p>Long–chain, high–GI maltodextrins have a GI value of about 130, compared to glucose (100) or sucrose (62). This means that maltodextrins raise blood insulin more effectively than simple sugars, but without the rapid and precipitous drop that is a common (and deleterious) effect of simple sugars. Also, as mentioned earlier, maltodextrins allow you to absorb a greater volume of calories than you can from simple sugars.</p><h3>Don't complex carbs take longer to utilize?</h3><p>Some suggest that since maltodextrin is many chains of glucose “hooked” together, it takes the body longer to break those chains down for conversion to glucose. In fact, one well–known triathlete contends that "your body uses sugar first before anything else so it makes sense to consume sugars like glucose."</p><p>Technically, this is true; all carbohydrates will eventually be broken down to glucose. However, the first fuel (sugar) the body will use when exercise commences is muscle–stored glycogen, which is a long–chain (complex) carbohydrate that, as Dr. Misner puts it: "...is a form of starch which contains 8 parts amylopectin to 2 parts a–amylose." Thus, wouldn't it make sense to say that if the body's first–used fuel is muscle glycogen and that its makeup is “complex” in nature, the body obviously is very efficient in breaking it down for rapid conversion to energy?</p><p>This particular athlete goes on to say, "As the race progresses your ability to cleave it [maltodextrin] into the absorbable form of carbohydrate (glucose) gets slower and slower. But maltodextrin is patient. It will sit in your stomach and wait for quite a while for something to come along and break it into glucose. This, my friend, is what causes that very undesirable bloating and eventual feeling like you want to hurl."</p><p>We could not disagree more. Our unflinching belief is that the time it takes "from gut to muscle" isn't nearly as long as some "experts" think it is, if there is any difference to begin with. And even if maltodextrin took slightly longer in "breaking down in the gut" as compared to glucose—and the difference, if any, would be fractional—the earlier–mentioned benefits of using complex carbohydrates only versus simple sugars (such as glucose) or combinations of carbohydrates (which we’ll discuss shortly) more than justifies the use of complex carbohydrates.</p><p>Interestingly, the very company this athlete is affiliated with (at least to some degree) states the following on their web site: "Maltodextrin has a much lower osmolality than glucose and fructose and therefore can be mixed in much higher concentrations without any stomach issues. Molecules of maltodextrin are larger than glucose, so drinks with maltodextrin will have a few large particles compared to a drink with glucose. The number of particles determines how much water it will hold. The more molecules of smaller sized glucose in the drink, the more water will be pulled into the intestine than the maltodextrin–based drink. Since maltodextrine based products don't pull as much water into the intestine, it is absorbed faster into the bloodstream."</p><p><strong>Bottom line:</strong> While the process is, of course, quite detailed, the truth is that the bonds that compose maltodextrin are very weak and readily broken apart in the stomach. As already mentioned a couple times now (but worth repeating again), maltodextrin allows you to absorb a greater volume of calories for use as energy than you can from simple sugars.</p><h3>Complex carbohydrates only or a combination of carbohydrate sources: Which is better for the endurance athlete?</h3><p>Findings from research conducted by the Dutch sport scientist Asker Jeukendrup has caused quite a stir. In fact, a few companies now produce fuels that contain the carbohydrate formulations used in the studies. In general, Jeukendrup found that a blend of carbohydrates increased oxidation rates, indicating higher energy production. In one study, cyclists who ingested a 2:1 mixture of maltodextrin to fructose oxidized carbohydrate up to 1.5 grams/minute. Another study used a mixture of glucose, fructose, and sucrose and had rates that peaked at 1.7 g/min. Both those results are pretty eye opening, considering that complex carbohydrates typically oxidize at a rate of about 1.0 g/min.</p><p>However, there’s more to the results than what first meets the eye. Most of Jeukendrup’s subjects cycled at low intensity, only 50–55% maximum power output, which I think we’d all agree is very much a recovery pace, if that.</p><p>To be blunt, at a leisurely 50% VO2 Max pace, athletes can digest cheeseburgers and pizza with no gastric issues. However, if the heart rate and core temperature are raised to only 70% VO2 Max, the body must divert core accumulated heat from central to peripheral. This reduces the blood volume available to absorb ingested carbohydrates or whatever the athlete has consumed. After two decades of experience, we have found that in the overwhelming majority of the athletes we’ve worked with—athletes engaged in typical 75–85% efforts and/or in multi–hour endurance events—the combination of simple sugars and long chain carbohydrates, and in amounts higher than approximately 1.0 - 1.1 grams per minute (roughly 4.0 - 4.6 calories per minute), have not yielded positive results. They did, however, increase performance–inhibiting, stomach–related maladies.</p><p>Lowell Greib, MSc ND, explains that gastric emptying is a key limiting step in carbohydrate metabolism: “If your stomach can't empty the product (no matter what it is) you are going to get nothing from it except a huge gut ache and possibly lots of vomiting! Unless there is new research that I am unaware of, gastric emptying is directly proportional to the osmolality of the solution in the stomach. Long chain carbohydrate (maltodextrin) contributes less to increasing the osmolality than do disaccharides (sucrose, lactose, maltose, etc.).”</p><p>Augmenting Greib’s statements, Dr. Bill Misner writes, “Absorption rate and how fast the liver can 'kick it out' are limiting factors. No matter what you eat, how much or how little, the body provides glucose to the bloodstream at a rate of about 1 gram/minute. Putting more calories in than can generate energy taxes gastric venues, electrolyte stores, and fluid levels.”</p><p>The question is not whether or not Jeukendrup’s published studies are disputable, but rather if these studies apply to faster paced, longer duration bouts of exercise. We do not believe this to be the case, which is why we do not recommend the use of multiple carbohydrate sources during exercise.</p><p><strong>Bottom line:</strong> Stick with complex carbohydrate fuels, don’t consume simple sugars with or within close proximity of complex carbohydrates, and we guarantee you’ll see better results.</p><h3>How much to consume</h3><p>Now that you know what kind of carbohydrate to use, the next question is, “How much?” With some allowances provided for very large athletes, the average size (approximately 160–165 lbs/approx 72.5–75 kg) human body can only return (from the liver to muscle tissue) about 4.0 – 4.6 calories per minute, or about 240–280 cal/hr. Most of the time, when the majority of athletes consume more than 280 cal/hr during an event, the excess remains undigested in the stomach, or passes unused into the bowel, where, in the unmincing words of Dr. Bill Misner, “they accumulate in gastric or intestinal channels in 100–degree temperatures and putrefy in time.”</p><p>You may be burning up to 800 cal/hr, but your body cannot replace that amount during exercise. Trying to replenish calories at the same rate as depletion only causes problems. Instead of having more energy available, you’ll have a bloated stomach, and perhaps even nausea and vomiting. You’ve seen it happen, but it’s not a necessary aspect of intense competition; more likely it’s the result of improper caloric intake.</p><h3>Fatty acids for fuel</h3><p>If we can’t replace all of the calories we expend, then how do we keep going hour after hour? The answer is that we have an enormous supply of calories in body fat. The typical athlete can count on a reserve of up to 100,000 calories in the form of stored fatty acids—that’s enough, if you could process it all, to fuel a run from Portland, OR to Los Angeles, CA—a distance of almost 1000 miles! These fatty acids are the fuel of choice when exercise goes beyond about two hours, providing approx 60–65% of your caloric expenditure. In other words, your body has a vast reservoir of calories available from body fat stores, and it will use those liberally to satisfy energy requirements during lengthy workouts and races.</p><p>However, for this process to continue without compromise or interruption, you must not consume excess calories. If you try to match energy losses with caloric replacement from your fuel, you will not only cause a variety of stomach–related ailments, you will also inhibit the efficient utilization of fats for fuel. The bottom line is that caloric donation from consumed fuels must cooperate with your internal fat–to–fuel conversion system. <strong>Do not attempt to completely replace caloric expenditure.</strong> Your best strategy is to replenish calories in amounts that support efficient energy production and do not interfere with the use of fatty acids for fuel. For what that means in real life training and racing, see the chart at the end of this article.</p><h3>Protein for fuel</h3><p>Aside from certain circumstances, which we’ll discuss shortly, when exercise goes beyond about two hours, you need to incorporate some protein into the fuel mix. After approximately 90–120 minutes, and continuing until you stop your activity, about 5–15% of your caloric utilization comes from protein. This process, called gluconeogenesis, is unavoidable, and if you don’t supply the needed protein in your fuel, your body will literally scavenge it from your own muscle tissue. This is called catabolism (muscle breakdown), known informally, but quite accurately, as “protein cannibalization.” It can cause premature muscle fatigue (due to excess ammonia production from the protein breakdown process) as well as muscle depletion and post–exercise soreness. Protein cannibalization also compromises your immune system, leading to increased risk for colds, flu, and other diseases.</p><p>For exercise and competition that extends about two hours or more, your primary fuel should incorporate protein in a ratio of about 8:1 (by weight) carbs to protein. Both Sustained Energy and Perpetuem meet this requirement; they are your best choices for fueling any endurance activity.</p><h3>The benefits of soy protein during endurance exercise</h3><p>As noted above, it’s good to have a little protein along with your complex carbs to avoid the negative effects of muscle catabolism, but you must have the right kind of protein. The preferred protein for use during prolonged exercise is soy, primarily because its metabolization does not readily produce ammonia. Whey protein, with its high glutamine content, makes an excellent post–workout protein, but is not a good choice before or during exercise. You’re already producing ammonia during exercise, so consuming glutamine–enhanced whey protein will only exacerbate that problem.</p><p>There is some confusion regarding the glutamine and ammonia build–up. Yes, glutamine does eventually scavenge ammonia. The key word, however, is “eventually.” When glutamine metabolizes, it increases ammonia initially, then scavenges more than originally induced, but it takes approximately three hours or so to accomplish this. You’re already producing ammonia during endurance exercise, and since ammonia is a primary culprit in premature fatigue, it seems logical that you’d not want to increase ammonia levels even more. However, that’s exactly what you’ll do when you consume glutamine supplements or glutamine–enhanced whey protein during exercise. That’s one reason why soy protein is preferable for use during prolonged exercise.</p><p>Soy protein has a couple of other great features, too. First, it is an easily digestible protein. Second, it has an excellent amino acid profile, with a substantial proportion of branched chain amino acids, or BCAAs, which your body readily converts for energy. During exercise, nitrogen is removed from BCAAs and used in the production of another amino acid, alanine, high amounts of which also occur naturally in soy protein. The liver converts alanine into glucose, which the bloodstream transports to the muscles for energy.</p><p>BCAAs and glutamic acid, another amino acid found in significant quantities in soy protein, also aid in the replenishing of glutamine within the body without the risk of ammonia production caused by orally ingested glutamine.</p><p>Soy’s amino acid profile has high amounts of both alanine and histidine, which are the amino acid components of the dipeptide known as carnosine, a nutrient known for its antioxidant and acid buffering benefits. Soy protein also has a high level of aspartic acid, which plays an important role in energy production via the Krebs cycle. Additionally, soy protein has high levels of phenylalanine, which may aid in maintaining alertness during extreme ultra distance races.</p><p>Lastly, soy produces more uric acid than whey protein. This might not sound good, but uric acid is actually an antioxidant that helps neutralize the excessive free radicals produced during exercise. High uric acid levels, from soy’s naturally occurring isoflavones, are another strong reason for preferring soy protein during endurance exercise.</p><h3>The "Gray Area" of fueling</h3><p>As discussed earlier, when exercise goes beyond two hours, we generally recommend that athletes use a "carb + protein" fuel (Sustained Energy or Perpetuem), either as their sole fuel from beginning to end, or as their primary fuel (roughly 2/3 – 3/4 of the time). The reason for this recommendation is that once you hit that second hour and beyond, a small percentage (roughly 5–15%) of their energy requirements will be fulfilled from protein. If you don’t provide some in the fuel mix, at least part of the time, your body has to cannibalize the lean muscle tissue to obtain the amino acids it needs to fulfill that small percentage of its energy requirements.</p><p>The last thing you want to do is have your body literally digest its own muscle tissue to make fuel. One reason is the increase in fatigue–causing ammonia; there is no doubt that excess ammonia is a primary culprit—perhaps THE primary culprit—in premature fatigue during endurance events. The other reason is that you’ll have broken down a greater volume of muscle tissue, which will prolong recovery time. So again, generally speaking, when exercise goes beyond two hours, we recommend that athletes use Sustained Energy or Perpetuem, either as their sole fuel from beginning to end, or as their primary fuel (roughly 2/3 – 3/4 of the time), with Hammer Gel or HEED used to augment that. If it's a really long bout of exercise, a Hammer Bar on occasion would be perfectly acceptable.</p><p>Things may (key word "may") be a little different come race day. We believe that a race that's in the 2–3 hour range, perhaps just slightly longer, is in a "gray area" so to speak, which means that you can use either a "carb + protein" fuel (Sustained Energy or Perpetuem) or a "carb only" fuel (HEED or Hammer Gel). The selection needs to be based on the following:</p><p><br /><br /><br /> </p><ul><li><strong>The type of race that you're doing.</strong> For example, running is a more impactive and thus a more "digestively challenging" type of exercise than cycling.</li><li><strong>The intensity of the effort.</strong> It's a lot easier to digest calories when the pace is more relaxed, which it usually is during a training session rather than during a race. That's why, in the “10 Biggest Mistakes” article, we suggest having a fueling game plan but to “write it in pencil, not in ink." What is meant by that saying is that caloric intakes that worked during training may not be appropriate during a race; you may need to consume slightly less in a race than you did during training. Increased anxiety, increased pace, and increased potential for dehydration all contribute to the possibility of a less–than–optimally–functioning digestive system. In addition, at the increased pace during a race, more blood is diverted from digestion and directed toward maintaining muscle performance.</li><li><strong>The weather and how well or poorly you're acclimated to it.</strong> The hotter the weather, the more compromised the digestive system becomes. During hot–weather racing, athletes usually find that they need to increase their water and Endurolytes intake while lowering their calorie intake.</li><li><strong>The terrain.</strong> For example, doing lots of climbing while on the bike or during a run usually diminishes digestive capabilities somewhat.</li></ul><p>Our belief is that if the race is going to involve high intensity right from the gun, and/or if the weather is going to be very warm–to–hot, and/or if other factors such as hilly–to–mountainous terrain come into play, deference should be given to the fuel that is the quickest to digest, and that means HEED or Hammer Gel. Yes, some ammonia will be produced during the effort by not providing the body with some protein along with the carbs. However, if the race is in the 2–3 hour range—and perhaps just slightly longer—it will be over long before the issues involved with ammonia accumulation truly become problematic.</p><p>Once again, in general we recommend a "carb + protein" drink (Sustained Energy or Perpetuem) when exercise goes beyond two or so hours. However, come race day— when a lot of variables need to be taken into consideration—you have a lot of options to choose from when the race is in the 2–3 hour range... you need to go with the fuel that makes the most sense, based on the above–listed factors/ variables. If those factors do come into play, we recommend the use of Hammer Gel or HEED for a high intensity race that's in the 2–hour to 3–hour range. If you know you’re going to be out there for more than three hours we believe your body is going to perform a better if Sustained Energy or Perpetuem is used as the primary–to–sole fuel.</p><p>All this said, this is not meant to be a "set in stone" rule. Everyone is different so your fuel selection may be different than another athlete's. The earlier–listed information is just a suggestion for you to consider when doing a race that is 2–3 hours in length - the "gray area" of fueling.</p><h3>How Endurance Amino fits in</h3><p>For these “gray area”–duration events, a HEED or Hammer Gel (or both), Endurolytes, and Endurance Amino is a superb combination. You’re supplying your body with high quality calories from two very easily digested fuel sources, you’re taking care of electrolyte replenishment in ideal fashion via Endurolytes, and, with Endurance Amino, you’re supplying your body with the primary amino acids (the three branched chain amino acids and alanine) that are used in the energy cycle. Plus, the BCAAs in Endurance Amino assist in replenishing depleted glutamine stores while also helping to prevent muscle tissue breakdown, the latter helping to prevent excess fatigue–causing ammonia from being produced and accumulating. On top of that, the glutathione component in Endurance Amino provides a number of benefits, primarily powerful antioxidant support.</p><p>Endurance Amino supplies some key amino acids required during prolonged exercise. During a “gray area”–duration event, you could certainly use Sustained Energy or Perpetuem (absolutely no problem there), but for events in that 2–3 hour range it may be more feasible to use Hammer Gel or HEED to cover your calorie requirements, augmented by a dose or two of Endurance Amino to cover some of the amino acid requirements. It’s certainly worth testing in your training!</p><p>Now, in longer races (3+ hours or longer) the amino acids in Endurance Amino enhance the full–spectrum amino acid profile that naturally occurs from the protein component in Sustained Energy and Perpetuem. However, with Endurance Amino we're only talking about a few specific amino acids— the three BCAAs, alanine, and glutathione (which is actually a tripeptide)—so you're not fully replacing the full–spectrum amino acid profile that occurs in Sustained Energy and Perpetuem. For example, by going solely with Endurance Amino, you're not receiving any histidine, aspartic acid, or phenylalanine (among other amino acids), which have some "during exercise" benefits.</p><p>What you are getting with a combination of Endurance Amino and Sustained Energy or Perpetuem is more of some of the primary "during exercise" amino acids, which is not a bad thing at all. In fact, we believe it's highly beneficial because you're providing the body with even greater amounts of some key "during exercise" amino acids without oversupplying the body with more amounts of amino acids that it may not really require. Plus, with Endurance Amino, you're providing your body with a nice dose of multi–beneficial glutathione.</p><h3>Summary and suggested amounts to consider</h3><p>If you’ve read this far, you might be thinking, “Enough with the biochemistry lessons! Just tell me how much to take!” Now we will sum up all of the info into hard numbers. Please remember, however, the most important point about these figures is to customize them to your own personal needs. In your training log, make sure you include fueling data, too. We give you “pretty close” numbers to start with, and you might end up with them, too, but we don’t offer them as a one–size–fits–all remedy. Your needs will vary with a number of factors besides body weight, such as fitness level, exercise intensity, weather, altitude, type of sport, and innate physiological differences.</p><p>When considering your basic caloric needs, think complex carbohydrates such as a maltodextrin–based product, and—most of the time—supplemental protein for exercise over two hours. To give you a practical application of these numbers, we’ve “translated” the data into servings of Hammer Gel, and scoops of HEED, Sustained Energy, and Perpetuem. No matter what your sport or length of exercise, these fuels give your body exactly what it needs to operate at maximum efficiency.</p><h3>Suggested Amounts by Body Weight</h3><p><strong>Hammer Gel</strong> (<strong>90 – 100 calories per serving, depending on flavor)</strong></p><ul><li>0 – 120 lbs (approx 54.5 kg) – up to 1 serving /hr. This provides up to 90–100 calories.</li><li>120–155 lbs (approx 54.5–70 kg) – 1 to 2 servings/hr. This provides 90–100 to 180–200 calories</li><li>155–190 lbs (approx 70–86 kg) – 2 to 2.5 servings/hr. This provides 180–200 to 225–250 calories</li><li>190+ lbs (86+ kg) – up to 3 servings/hr. This provides 270–300 calories</li></ul><p>NOTES:<br />» Hammer flask holds 5–6 servings<br />» Espresso Hammer Gel contains 50 mg caffeine per serving<br />» Tropical Hammer Gel contains 25 mg caffeine per serving<br />» You can use Hammer Gel to flavor Sustained Energy, Hammer Soy or Hammer Whey smoothies, etc.</p><p><strong>HEED (105 calories per scoop)</strong></p><ul type="disc"><li>0 – 120 lbs (approx 54.5 kg) – up to 1 scoop/hr. This provides 105 calories</li><li>120–155 lbs (approx 54.5–70 kg) – 1 to 1.5 scoops/hr. This provides 105 to 157.5 calories</li><li>155–190 lbs (approx 70–86 kg) – 2 to 2.5 scoops/hr. This provides 210 to 262.5 calories</li><li>190+ lbs (86+ kg) – up to 2.75 scoops/hr. This provides approx 289 calories</li></ul><p>NOTE: Each scoop of HEED contains the equivalent amount of electrolytes as approximately 2/3 of one Endurolytes capsule. For many athletes, under normal conditions, one or two scoops of HEED will completely fulfill electrolyte requirements. When heat stress increases significantly, you will need to consume additional Endurolytes.</p><p><strong>Sustained Energy (107 calories per scoop)</strong></p><ul type="disc"><li>0 – 120 lbs (approx 54.5 kg) – up to 1 scoop/hr. This provides 107 calories</li><li>120–155 lbs (approx 54.5–70 kg) – 1 to 1.5 scoops/hr. This provides 107 to 160.5 calories</li><li>155–190 lbs (approx 70–86 kg) – 2 to 2.5 scoops/hr. This provides approx 214 to 267.5 calories</li><li>190+ lbs (86+ kg) – up to 2.75 scoops/hr. This provides approx 294 calories</li></ul><p><strong>Perpetuem (135 calories per scoop)*</strong></p><ul type="disc"><li>0 – 120 lbs (approx 54.5 kg) – up to 3/4 scoop/hr. This provides approximately 101 calories</li><li>120–155 lbs (approx 54.5–70 kg) – 1 scoop/hr. This provides 135 calories</li><li>155–190 lbs (approx 70–86 kg) – 1.25 to 1.5 scoops/hr. This provides approx 169 to 202.5 calories</li><li>190+ lbs (86+ kg) – up to 2 scoops/hr. This provides 270 calories</li></ul><p><strong>NOTE:</strong> Due to Perpetuem being a high concentration calorie source (via its complex carbohydrate, soy protein, and healthy fat components), we have noted that many athletes do well with a substantially lower calorie intake when using Perpetuem as their primary–to–sole fuel. Therefore, with this particular fuel we highly recommend starting with the lowest amount suggested—perhaps even a bit lower—and work your way up to a higher amount, if a higher amount has proved to be necessary via testing in training.</p><p>Also note that these are estimated doses for each of these fuels. Each athlete should determine in training, under a variety of conditions, their personal optimum.</p><h3>Summary</h3><p>As you can see, there is a lot information in this article to digest (no pun intended), but we’re convinced that if you follow our recommendations you will no longer have to suffer with a number of performance–inhibiting–to–ruining problems—stomach issues included—that are involved with improper fueling.</p><p>When considering your basic caloric needs, think complex carbohydrates such as the maltodextrin–based products, Hammer Gel and HEED, and—most of the time—a “complex carbohydrate + soy protein” fuel, Sustained Energy or Perpetuem, for exercise over two hours.</p><p>When it comes to calorie replenishment, you’ve probably noticed that the amounts we recommend do not come anywhere near the “replace what you’re losing” figures that far too many so–called experts recommend. However, our recommendations more accurately reflect what your body can comfortably accept from you. Remember, the body is not equipped to replace “X” out with “X” or “near–X” back in, it knows this, and is very capable of “bridging the gap” between what it’s losing calorie–wise and what it can accept in return from your fuel donation.</p><p>With that said, please remember that the most important point about our calorie intake recommendations is to customize them to your own personal needs. In your training log, make sure you include fueling data, too. We give you “pretty close” numbers to start with, and you might end up with them, too, but we don’t offer them as a one–size–fits–all remedy. Your needs will vary with a number of factors besides body weight, such as fitness level, exercise intensity, weather, altitude, type of sport, and innate physiological differences.</p><p>© Copyright 2010 Hammer Nutrition, LTD.</p> |
2010-10-05 14:10:04.0 |
During Endurance Exercise |
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<h1 class="knowledgeDetailHeader">Recovery - A Crucial Component for Athletic Success</h1><p><a class="a_stdLink" href="http://www.ubcbike.com/store/search/brand/Hammer/"><img alt="" src="http://www.hammernutrition.com/images/common/hammer-nutrition-logo.png" style="width: 200px; height: 93px;" /></a></p><div id="printerfriendlyversionknowledgeauthor" onclick="window.print();" style="float: right;" title="Print this Page"> </div><h4 class="knowdeth4">By Steve Born</h4><div class="dividerline"> </div><div id="knowledgeauthor"><h5>Steve Born</h5>Steve's decade-plus of involvement in the sports nutrition industry, as well as nearly 15 years of independent research in nutritional fueling and supplementation, has given him unmatched familiarity with the myriad product choices available to athletes.<div class="clear"> </div></div><div class="clear"> </div><div style="padding-left: 10px; float: right;"><SCRIPT type=text/javascript>
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</SCRIPT><SCRIPT type=text/javascript src="http://tweetmeme.com/i/scripts/button.js"></SCRIPT><iframe frameborder="0" height="61" scrolling="no" src="http://api.tweetmeme.com/button.js?url=http%3A//www.hammernutrition.com/knowledge/recovery%u2013a%u2013crucial%u2013component%u2013for%u2013athletic%u2013success.1278.html&style=normal&source=hammernutrition&service=bit.ly&o=http%3A//www.hammernutrition.com/knowledge/the-importance-of-protein-for-endurance-athletes.1276.html%3Fsect%3Dadvanced-knowledge-section&b=1" width="50"></iframe></div><p><strong>Updated 03/2010</strong></p><p><em>Training causes physical stress and depletion. Recovery is when adaptation to that stress occurs; it involves improvements not only in muscle performance, but also in glycogen storage. Hard training followed by timely, adequate nutritional replenishment increases your glycogen storage, as if your body is saying, “If there's another workout like this tomorrow, I better be prepared with a good supply of available fuel.” If you feed your body correctly after a workout, you'll have that fuel, muscle glycogen, the next day.</em></p><p><em>This article answers questions about how to enhance your recovery, and it offers guidelines on what nutrients you need and how much of them to use. If you follow these guidelines, you'll give your body the support it requires to meet the demands of your next training session or race.</em></p><hr /><p>Athletes tend to focus on training and neglect recovery, specifically the critical step of refueling as soon as possible after each workout. We tend to think that a hard workout deserves a nice reward. Do you usually first go for a shower or relaxation after a hard workout? Are beer and pretzels your favored post–workout snack? If so, I want to remind you that a hard workout has left your body in a state of utter depletion and physiological vulnerability. However, it's also in a state of prime receptivity, ready to absorb nutrients. Taking those few extra minutes to properly refuel is one of the most important things that you can do to improve your race day results. In fact, properly refueling your body immediately after your training session is as important as anything you did in the actual workout. When you give your body what it needs as soon as possible after exercise, it will respond wonderfully in the following ways:</p><ul><li>Your body will be able to store more and more of a premium, ready–to–use fuel known as muscle glycogen.</li><li>You will strengthen, not weaken, your immune system.</li><li>You will “kick start” the rebuilding of muscle tissue.</li></ul><p>You can really give yourself a major advantage come race day if you'll take the time to put some quality fuel into your body as soon as possible after all of your workouts.</p><p>If you're at all serious about performing better in your racing and staying healthier, then take heed to this saying: <strong>“When you've finished training, you're still not finished with training!”</strong> Here's what I mean: You must attend as much to recovery as you do to active exercise if you expect to reap the benefits of hard training. In other words, how well you recover today will be a huge factor in how well you perform tomorrow. Exercise, done properly, creates enough stress on your muscles and cardiovascular system to instigate a rebuilding and strengthening program, but without causing big–time damage. Your body responds by adapting to the stress you placed upon it. Too much exercise at once leads to over–training syndrome. If you train within limits, but fail to supply your body with adequate fuel and nutrients, you get pretty much the same thing: over–use symptoms such as weakening, increased susceptibility to infections, and fatigue.</p><p>Recovery includes many factors, including rest, stretching, muscle stimulation, and sleep, but we will limit our present discussion to the nutritional aspects. This article will cover the four essential nutritional areas of recovery: rehydration, the two macronutrients (carbohydrates and protein), and micronutrients (primarily antioxidants).</p><h3>Rehydration</h3><p>Technically, of course, water has no nutrient value, but it's essential for performance and recovery, and well worth a couple of paragraphs here. The normal course of recovery nutrition intake will meet most hydration needs, but it is possible for an athlete to suffer from chronic dehydration. In the article on hydration (“Hydration – What you need to know”) we caution against excess fluid intake, a more common problem than dehydration, especially among the mass of recreational and fitness athletes. Top–level competitors, however, tend to under–hydrate during races.</p><p>As a rule of thumb, you want to finish a workout with no more than about 2% body weight loss, and certainly no weight gain. Weight loss in excess of 2% signals performance decline. For example, if you go out at 160 lbs (approx 72.5 kg) and return several hours later at 156 lbs (just under 71 kg), you're probably a bit dehydrated, but that would not be an unusual deficit after a hard workout or race. (Obviously, a steady, reliable scale is important here). At a pint per pound (roughly 475 ml per kilogram), four pounds (nearly two kilograms) lost means you need to drink at least a good half–gallon (64 ounces, or just under two liters) of fluids in the next few hours. That's fairly easy, and much of the fluid intake will come in the normal course of nutritional replenishment anyway.</p><h3>Carbohydrate replenishment – The sooner the better</h3><p>Now let's consider carbohydrate replenishment, the most obvious nutritional issue caused by endurance exercise. When you know the mechanism of carbohydrate replenishment, you can very effectively dial in your energy recovery program, so let's briefly review your energy use and restoration cycle.</p><p>When you begin a workout or race, the primary fuel your body uses for the first 60–90 minutes or so is known as muscle glycogen, a glucose polymer that contains tens of thousands of glucose units arranged in branched chains. As your stores of muscle glycogen become depleted, your body switches over to burning fat reserves along with carbohydrates and protein consumed during exercise. You've only got a finite amount of this premium fuel, muscle glycogen, but its importance can't be overstated. In fact, several studies have shown that the pre–exercise muscle glycogen level is the most important energy determinant for exercise performance. Needless to say, to have a good race or workout, you need to start with a full load of muscle–stored glycogen; athletes who have more of this readily available fuel in their bodies have a definite advantage. The good news is that you can substantially increase your glycogen storage capacity through the process of training and replenishing.</p><p>Here's how your body does it: Along with insulin, which regulates blood sugar levels of ingested carbohydrates, an enzyme known as glycogen synthase converts carbohydrates from food into glycogen and stores it in muscle cells. This also drives the muscle repair and rebuilding process. However, to maximize the recovery process, you need to take advantage of glycogen synthase when it's most active. Carbohydrate replenishment as soon as possible after exercise, when the body is most receptive to carbohydrate uptake, maximizes both glycogen synthesis and storage. To paraphrase the late Ed Burke, a well–known nutritional scientist, "The sooner you do it, the better." Glycogen synthesis from carbohydrate intake takes place most rapidly the first hour after exercise, remains fairly active perhaps another hour, and then occurs at diminished levels for up to 4–6 hours longer. Researchers at the University of Texas at Austin demonstrated that glycogen synthesis was highest when subjects were given carbohydrates immediately after exercise. Depletion followed immediately by carbohydrate intake yields the maximum glycogen re–supply.</p><h3>Complex carbohydrates versus simple sugars</h3><p>The one time where your body isn't going to put up much of a fuss regarding complex carbohydrates versus simple sugars is right after a hard, glycogen–depleting workout. At this time your body is in such dire need of replenishment that it'll accept just about anything. That said, complex carbohydrates still offer a distinct advantage over simple sugars, which is why we strongly recommend using them. Here's why: Complex carbohydrates (such as the maltodextrin we use in Recoverite) and simple sugars (except fructose) have a high glycemic index (GI). This allows them to raise blood sugar levels and spike insulin rapidly, both desirable functions post–exercise. However, complex carbohydrates allow for a greater volume of calories to be absorbed compared to simple sugars. In other words, when you consume complex carbohydrates instead of simple sugars after exercise, your body is able to absorb more calories for conversion to glycogen without the increased potential for stomach distress that commonly occurs with simple sugar fuels.</p><p>Additionally, most of us already over–consume simple sugars from our daily diets. Numerous studies clearly show that sugar consumption in America is outrageously high. A report from the <strong>Berkeley Wellness Letter</strong> stated that each American consumes about 133 pounds (60+ kg) of sugar annually & that's over 1/3 pound sugar every day, 365 days a year! The USDA’s “Dietary Assessment of Major Trends in U.S. Food Consumption, 1970–2005” (<a class="a_stdLink" href="http://www.ers.usda.gov/Publications/EIB33/EIB33.pdf" target="_blank" title="Article will open in new window">www.ers.usda.gov/Publications/EIB33/EIB33.pdf</a>) illustrates the U.S sugar/sweetener–consumption problem even more in stating, “In 2005, added sugars and sweeteners available for consumption totaled 142 pounds per person, up 19 percent since 1970.”</p><p>It is abundantly clear that most–to–all of us are over–consuming sugar, and that excess sugar consumption is implicated in a number of health problems, so for that reason alone their consumption should be extremely limited. Additionally, if they don't offer any specific post–workout benefits (which they don’t), then why use them? (Note: Check out the many sugar–related articles in our <a class="a_stdLink" href="http://www.hammernutrition.com/knowledge/endurance-library/" title="ENDURANCE LIBRARY - General Health and Athletic Performance Knowledge">Endurance Library</a>—particularly the ones written by Nancy Appleton, Ph.D.—for more information on this important topic).</p><p><strong>Bottom line:</strong> Simple sugars don’t provide any benefits for general health or recovery. Use only high glycemic complex carbohydrates (maltodextrins) to optimally replenish glycogen stores.</p><h3>Important differences with athletic performance implications!</h3><ul><li>A less–fit athlete, or one who has not been refueling properly after exercise, has very limited muscle glycogen available, perhaps as little as 10–15 minutes worth.</li><li>A fit athlete who has been consistently refueling his or her body with carbohydrates immediately after exercise can build up a glycogen supply that will last for up to 90 minutes of intense exercise. For instance, a well–trained 160 lb (72.5 kg) marathoner packing some 2000 calories worth of premium fuel can cover 18 miles in 90 minutes at a 5 min/mile pace. He'll need to consume some carbs to finish the race, but he's in good shape fuel–wise.</li></ul><p>Which would you rather have when the gun goes off, 15 minutes of on–board fuel or 90 minutes?</p><p>It should now be clear that by taking in ample amounts of carbohydrates immediately after training and continuing for the next few hours, you can get a head start on refueling your muscles after workouts. Additionally, consumption of carbohydrates will also tip the scales in the direction of protein synthesis instead of protein catabolism (breakdown). In other words, ample carbohydrates are essential in rebuilding muscle cells as well as restoring muscle glycogen. Studies suggest that the carbohydrate inflow gives the muscle cells the necessary fuel to begin the rebuilding process. Using the energy derived from carbohydrates, the muscles absorb amino acids from the bloodstream, helping initiate protein synthesis.</p><p>Carbohydrates also boost the production and release of insulin from the pancreas. Insulin is an anabolic (tissue–building) hormone that has a profound positive impact on protein synthesis in muscles, and it also tends to suppress protein breakdown. A University of Texas study found plasma insulin values three to eight times higher post–workout for subjects ingesting carbohydrates versus placebo.</p><p><strong>Bottom line:</strong> For replenishing glycogen stores and aiding in the rebuilding of muscle tissue, quick replenishment of carbohydrates is a must. As soon as possible after you finish your workout, ideally within the first 30 minutes, consume 30–60 grams of high quality complex carbohydrates.</p><h3>Protein – Essential component for recovery</h3><p>Carbohydrate intake promotes many aspects of post–exercise recovery, but it can't do the job alone; you need protein as well. Protein in your post–workout fuel provides these benefits:</p><ul><li><strong>Raw materials to rebuild stressed muscles –</strong> Whey protein is the premier protein source of the three branched chain amino acids (BCAAs – leucine, isoleucine, valine) used for muscle tissue repair.</li><li><strong>Enhanced glycogen storage –</strong> Numerous studies have shown that the consumption of carbohydrates plus protein, versus carbohydrates alone, is a superior way to maximize post–exercise muscle glycogen synthesis.</li><li><strong>Immune system maintenance –</strong> We strongly recommend whey protein, with its high levels of amino acids that spur glutathione production (see below).</li></ul><h3>Whey is the superior protein source for recovery</h3><p>Of all the protein sources available, whey protein is considered the ideal protein for recovery, primarily due to its high Biological Value (BV) rating. The BV is an accurate indicator of biological activity of protein, a scale used to determine the percentage of a given nutrient that the body utilizes. In other words, BV refers to how well and how quickly your body can actually use the protein that you consume.</p><p>Of all protein sources, whey has the highest BV, with whey protein isolate (the purest form of whey protein) having an outstanding rating of 154, and whey protein concentrate having a 104 rating. Egg protein also has an outstanding BV, with whole eggs rating 100 and egg whites (albumin) rated at 88. With a 49 rating, soy protein ranks far below whey protein, making it a less desirable choice for recovery. (When the BV system was introduced, eggs had the highest known BV and thus were given a value of 100. Whey proteins came to researchers' attention later, and they rang up even higher scores. The 154 BV of whey protein isolate and the 104 BV of whey concentrate are in comparison with the original BV benchmark, whole eggs.)</p><p>Other standards that evaluate protein quality/effect also show whey to be a superb protein source. One of these methods, the Protein Efficiency Ratio (PER), while it admittedly has limited applications for humans (PER measures the weight gain of experimental growing rats when being fed the test protein), still shows that whey protein ranks the highest, with a rating of 3.6 (soy protein has a rating of 2.1).</p><p>Another protein measurement is the Protein Digestibility Corrected Amino Acid Score (PDCAAS). Nutritionists who disqualify the PER method for classifying protein quality (because it only references the amino acid requirements for lab rats) often will use the PDCAAS method for evaluating human protein requirements. According to this method, which utilizes an amino acid requirement profile derived from human subjects, an ideal protein is one that meets all of the essential amino acid requirements of humans. An ideal protein receives a rating of 1.0. Three protein sources—whey, soy, and egg—all have a 1.0 PDCAAS ranking.</p><p>One very important point about whey protein: for a supplement, make sure you use whey protein isolate, not whey protein concentrate. Whey protein isolate is virtually lactose and fat free; many lactose–intolerant people can still use whey protein isolate because it contains only a minuscule amount of lactose. Also, whey isolate checks in at a sturdy 90–97+% protein, whereas whey concentrate contains only 70–80% protein (and, unfortunately, oftentimes less). Simply put, whey protein isolate is a purer protein, and the best protein you can put into your body after a hard workout.</p><p>Hammer Whey and the whey protein used in Recoverite come from grass–fed cows that do not have antibiotics. Every load that is taken into the plant for processing is tested for antibiotics/hormones and rejected if it contains said contents. The end product is a pure un–denatured whey protein isolate of the highest quality. It is 97.7% pure, and virtually fat–free (0.5 g fat/100g), and carbohydrate–free (0.5 g lactose/100g). The whey protein isolate in Hammer Whey and Recoverite delivers rich immune–enhancing beta–lactoalbumins and alpha–lactalbumins. Hammer Whey has a unique profile of highly bioavailable protein with immune factors, potent branched chain amino acids (BCAAs), lactoferrin, and immunoglobulins. Independent laboratory tests show the PDCAAS (Protein Digestibility Corrected Amino Acid Score) for the whey protein isolate in Hammer Whey and Recoverite is a whopping 1.14, a score that exceeds all of those reported for egg, milk, caseinates, and soy protein.</p><h3>Glutathione: The key to optimal immune system support & recovery</h3><p>Glutathione is a tripeptide consisting of the amino acids glutamic acid, cysteine, and glycine. It is one of the three endogenous (naturally occurring in the body) antioxidants, the other two being catalase and superoxide dismutase. Many researchers rate glutathione as the number one antioxidant. Ward Dean, MD, a leading nutritional scientist, in his brilliant article "Glutathione: Life–Extending Master Antioxidant,” addresses the importance of glutathione, stating that “Glutathione is present in nearly all living cells, and without it they can't survive& glutathione has major effects on health at the molecular, cellular and organ levels.”</p><p>One of the most important steps we can take to improve our recovery is to enhance/optimize body levels of this important antioxidant, and one of the best ways to do that is by consuming whey protein. Whey protein contains excellent levels of all three of the amino acids that comprise glutathione, as well as high levels of the sulfur–containing amino acid methionine. The two sulfur–containing amino acids (cysteine being the other) are particularly important for proper immune system function and the body's production of glutathione. In addition, the amino acid glutamine has also been shown to help raise glutathione levels (both Hammer Nutrition whey protein products, Hammer Whey and Recoverite, contain high amounts of glutamine).</p><p><strong>Bottom line:</strong> Adequate glutathione in the body will enhance your recovery and support optimal health.</p><h3>Hammer Whey/Recoverite vs. Hammer Soy A comparison (approximate amounts per gram of protein) for glutathione production</h3><p> </p><table align="center" border="1" sizcache="1" sizset="0"><tbody sizcache="1" sizset="0"><tr nodeindex="1"><td>Amino Acid</td><td>Whey Protein Isolate</td><td>Soy Protein</td></tr><tr nodeindex="2"><td>Cysteine</td><td>33 mg</td><td>9 mg</td></tr><tr nodeindex="3"><td>Methionine</td><td>17 mg</td><td>9 mg</td></tr><tr nodeindex="4"><td>Glutamic Acid</td><td>103 mg</td><td>138 mg</td></tr><tr nodeindex="5"><td>Glutamine</td><td>333 mg</td><td>10.5 mg</td></tr></tbody></table><p><br /> </p><h3>Branched Chain Amino Acids (BCAAs) – Essential for muscle repair</h3><p>Of the nearly two–dozen different amino acids required by humans, nine are classified as essential because they cannot be synthesized by the body and must be derived from external food sources. Among these nine essential amino acids are the branched chain amino acids leucine, isoleucine, and valine. The term "branched chain" refers to the molecular structure of these particular amino acids. Up to 75% of the body's muscle tissue is composed of these three amino acids, and they are directly involved in the tissue repair process. BCAAs are present in all protein–containing foods, with whey protein being the best source.</p><h3>Hammer Whey/Recoverite vs. Hammer Soy A comparison (approximate amounts per gram of protein) of BCAAs (branched chain amino acids)</h3><p> </p><table align="center" border="1" sizcache="1" sizset="3"><tbody sizcache="1" sizset="3"><tr nodeindex="1"><td>Amino Acid</td><td>Whey Protein Isolate</td><td>Soy Protein</td></tr><tr nodeindex="2"><td>Leucine</td><td>100 mg</td><td>59 mg</td></tr><tr nodeindex="3"><td>Isoleucine</td><td>51 mg</td><td>35 mg</td></tr><tr nodeindex="4"><td>Valine</td><td>36 mg</td><td>36 mg</td></tr></tbody></table><p><br /> </p><p><strong>Bottom line:</strong> Soy protein is certainly an excellent protein source for a variety of health benefits. However, when it comes to enhancing recovery between workouts—maximizing glycogen synthesis, supporting immune system function, and rebuilding lean muscle tissue—you simply won't find a better protein source than whey protein isolate. After your workouts, consume 10–30 grams of protein, preferably whey isolate, along with your complex carbohydrates. For more information about protein, see the article “The Importance of Protein For Endurance Athletes.”</p><h3>Recoverite – The perfect carb/protein product</h3><p>If you've read this far, you might be asking yourself, “That's all fine in theory, but how in the world do I get all those high quality carbohydrates and protein into my body after a workout?” Good question, and we have a good answer, because we've formulated a premier recovery–specific product called Recoverite. Recoverite is the easy way to take care of serious recovery needs for serious endurance athletes, providing the high quality complex carbohydrates and whey protein isolate you need. Additionally, Recoverite supplies a generous amount of glutamine, a couple of other recovery–specific micronutrients, and a full–spectrum electrolyte profile. It's the ideal post–workout fuel.</p><h3>Why a 3:1 carbohydrate to protein ratio?</h3><p>As mentioned earlier in the article, timely post–workout carbohydrate and protein replenishment helps optimize glycogen synthesis and rebuild muscle tissue. While other products use a 4:1 ratio of carbohydrates to protein, Recoverite supplies those two components in a 3:1 ratio, which we believe is the ideal ratio for enhanced recovery. Dr. Bill Misner explains:</p><blockquote><p>Research supports the concept for utilizing four parts carbohydrate to one part protein during the [brief] window–of–opportunity in order to exogenously impact lean muscle mass growth and glycogen re–storage. Shortly after Ivy and Burke and several others specified results with a 4:1 ratio, a patented product was then marketed. Another research paper using elderly subjects in strength exercise (weights) found conclusively that when these subjects lifted weights three days per week and consumed one part carbohydrate to one part protein, they positively achieved lean muscle mass growth gains. This later study skews the conclusion of the former, calling for the question of what carbohydrate to protein ratio best supports lean muscle mass growth and glycogen re–storage post–depletion workout. In other words, research is inconclusively leaning toward the 4:1 ratio, but has not excluded the 3:1 or 5:1 ratios, due to not having studied them as much as the patented 4:1 ratio. This leaves me with the opinion that as far as conclusive research data goes, the jury is still out, waiting for more papers to be published on other ratio values.</p><p>An endurance exercise session lasting more than three hours depletes muscle glycogen and likely cannibalizes around 50–60 grams of lean muscle proteins, and probably around 500–600 grams of glycogen, which should be replaced. The total dietary replacement ratio then is at least 10:1 carbohydrates: protein. Since the glycogen synthase enzyme released during glycogen depletion has a short half–life effective for 90–120 minutes, but most effectively available at 30 minutes post exercise, it behooves us (according to Colgan, Costill, Noakes, Hawley, Ivy, etc) to drive replacement proteins on the insulin–glycogen synthase “train” for effective maximal replacement. If you try to replace all of the glycogen in one or two meals, spaced an hour apart with all the protein, too much carbohydrate in one meal will produce excess adipose fatty acid storage. Cutting the carbs down to small doses will produce the insulin and provide maximum storage rates for the protein fraction delivery into the muscle cell for the lean muscle mass rebuilding process.</p><p>The 3:1 carbohydrate to protein post–exercise protocol is rational for the endurance athlete, especially if lean muscle mass recovery is the objective. Adding one more part carbohydrate raises the carbohydrate component (to 4:1) and may be beneficial for athletes who are free from carbohydrate–induced fat weight. Of the two ratios—3:1 or 4:1—the low–carb Recoverite appears to be favorable for endurance lean muscle gain than the 4:1 higher carb patented formula. Altering the formula in any direction toward more protein or more carbohydrate should be monitored by fat weight gain and lean muscle mass gain accordingly.</p><p>Since we saw the research that showed positive lean muscle mass growth in older subjects using 1:1 carbohydrate to protein recovery refueling, our opinion is that the lower carbohydrate version [3:1 ratio] is superior to the higher carbohydrate version.</p></blockquote><h3>Protein and ancillary nutrients</h3><p>Regarding protein, Recoverite contains only whey protein isolate, which we discussed earlier. For rebuilding lean muscle tissue and immune system support, whey protein isolate has no peer; it's simply the purest form of whey protein available. In addition, each serving of Recoverite also supplies a potent, recovery–boosting three grams of l–glutamine. The benefits of l–glutamine are hard to overstate. Among other things, it plays a crucial role in preserving and rebuilding lean tissue as well as supporting the immune system following intense exercise. In addition, l–glutamine is vital for gastrointestinal health.</p><p>Recoverite also supplies two other recovery–enhancing nutrients – ChromeMate™ brand chromium polynicotinate and l–carnosine.</p><p>The trace mineral chromium helps regulate carbohydrate metabolism. This has profound effects on athletic performance and, especially, recovery. Studies suggest athletes who consume chromium polynicotinate (along with ample carbohydrates) within two hours of completion of exercise will experience a 300% increase in the rate of glycogen synthesis compared to no supplementation. In addition to the chromium provided in a serving of Recoverite, an additional 200 mcg of ChromeMate™ is an excellent recovery–boosting strategy.</p><p>L–carnosine, also known simply as carnosine, is one of the most versatile and beneficial nutrients that you can put in your body. During exercise it's a great lactic acid buffer, and afterwards it continues to offer antioxidant and antiglycation properties.</p><p>Antiglycation is a process that may play a substantial role in preventing age–related physiological decline. One theory of aging focuses on the damage done to the cells by free radicals, which antioxidants help neutralize. Another theory points to irreversible damage to the body's proteins caused by a process called glycation. A simple definition of glycation is the cross–linking of proteins and sugars to form nonfunctioning structures in the body. Glycation is cited as an underlying cause of age–related problems including neurologic (brain), vascular (circulatory), and ocular (eye) disorders. Carnosine has been shown to help prevent glycation.</p><p>Recoverite also contains a full–spectrum electrolyte profile, which helps replenish depleted essential electrolytes.</p><p><strong>Bottom line:</strong> Recoverite provides unsurpassed nutritional support to ensure that you obtain the maximum value from your workouts and complete recovery after each training session and race.</p><h3>Micronutrient replenishment</h3><p>To enhance recovery, it's important to replenish basic vitamins and minerals depleted during exercise. Additionally, it's extremely important to provide the body with a variety of antioxidants. You may have noticed that we have not mentioned Recoverite's vitamin profile. That's because it contains none. Yes, vitamins are indeed important in recovery, but most, if not all, recovery products contain only a limited number of vitamins and/or insignificant amounts of whatever vitamins they do provide. To completely replenish vitamins and minerals lost during exercise, use a product that provides adequate amounts of the full spectrum of necessary vitamins and minerals. For satisfying this important aspect of recovery, Premium Insurance Caps, a potent, complete vitamin/mineral supplement, is ideal.</p><p><strong>Bottom line:</strong> While recovery drinks may provide some of the basic vitamins and minerals, they're either lacking in certain ones and/or contain only token amounts. To fulfill your basic vitamin/mineral requirements more completely, don't rely on what a recovery drink provides; use Premium Insurance Caps.</p><h3>Antioxidants – Your body's protection against free radicals</h3><p>Our bodies need antioxidants to protect us from the damaging effects of free radicals. Free radicals (of which there are several types) are unstable atoms or molecules, usually of oxygen, containing at least one unpaired electron. Left unchecked, free radicals seek out and literally steal electrons from whole atoms or molecules, creating a destructive chain reaction. Excess free radicals, in the words of one nutritional scientist, “are capable of damaging virtually any biomolecule, including proteins, sugars, fatty acids, and nucleic acids.”Dr. Bill Misner writes:</p><blockquote>Oxygen has the capacity to be both friend and foe. When energy fuels are metabolized in the presence of O2, 5% of them create molecules that contain an odd number of electrons. If free radicals are not neutralized by on–site antioxidant body stores immediately, tissue damage occurs to absolutely every cell membrane touched by these imbalanced molecular wrecking machines. Some theorize soreness and stiffness result because free radicals and waste metabolites build up during either prolonged or intense exercise. The more volume oxygen that passes into our physiology for energy fuel metabolism, the more increased free radical–fatigue symptoms may be experienced.</blockquote><p>Those words should sound the alarm bells loud and clear, because as an athlete you consume huge amounts of oxygen and metabolize far greater amounts of calories than a sedentary person does. This means that you're generating free radicals on the order of 12–20 times more than non–athletes! During periods of peak training and racing stress, free radical production increases even more. While the benefits of exercise far outweigh the potential negatives caused by free radicals, excess free radical production and accumulation, if not properly resolved, may very well be the endurance athlete's worst foe. The human body can oxidize and decay, like rusting steel, from excess free radical production. Not only can this negate everything that you've worked so hard to achieve in your training, but it can also result in severe consequences to your overall health.</p><h3>Antioxidant roster of Hammer Nutrition products</h3><p><strong>Recoverite</strong> – Cysteine*, Methionine*, Glutamic Acid*, Glutamine*, Carnosine</p><p><strong>Premium Insurance Caps</strong> – Beta Carotene, Vitamin C*, Vitamin E, Zinc, Selenium*, Manganese</p><p><strong>Race Caps Supreme</strong> – Coenzyme Q10, Idebenone, Vitamin E, Trimethylglycine</p><p><strong>Mito Caps</strong> – Vitamin C (as ascorbyl palmitate)*, Vitamin E, Acetyl l–carnitine, R–alpha Lipoic Acid*, DMAE (Dimethylaminoethanol), PABA (Para Amino Benzoic Acid)</p><p><strong>AO Booster</strong> – Gamma E Tocopherol Complex, Tocomin½ Full–Spectrum Natural Tocotrienol Complex, Lutein, Astaxanthin</p><p><strong>Super Antioxidant</strong> – Enteric Coated Super Oxide Dismutase, Grape Seed Extract*, L–Glutathione*, Ginkgo biloba, Gotu kola, Vinpocetine</p><p><i>*Glutathione precursors and/or glutathione boosting nutrients</i></p><p>Clearly, the necessity of neutralizing excess free radicals cannot be overstated, which is why we recommend supplementation with a variety of antioxidants. We'll go over some specifics regarding the above–mentioned products as well as provide suggested dosages in a bit, but these are the salient points to keep in mind:</p><p><br /><br /> </p><ul><li>Antioxidants are a group of micronutrients that are desperately needed post–workout.</li><li>You need a wide spectrum of antioxidants because prolonged exercise produces many different types of free radicals. Each antioxidant targets different free radicals, so don’t make the mistake of thinking that any one antioxidant, say vitamin E, will protect you from all of the ravages of free radical production.</li><li>Consuming antioxidant–rich foods and taking antioxidant supplements throughout the day—targeting primary intake post–workout—is an ideal way to support enhanced immune system health.</li></ul><h3>Putting it all together – Recovery nutrition recommendations</h3><p>After extensive training sessions or races, in addition to Recoverite or Hammer Whey + carbohydrates (suggested doses listed below), we recommend the following supplements and suggest the following doses. As always, please consider our doses as guidelines only. Each athlete must design an individualized supplement program to meet his or her particular bodily demands and performance goals. Start with these figures and adjust to your particulars.</p><p><strong><a class="a_stdLink" href="/products/premium-insurance-caps.pic1.html">Premium Insurance Caps</a></strong> to help replenish the body's stores of essential vitamins and minerals, including some vital antioxidants. There's no doubt that your body will have depleted its stores of vitamins and minerals, and quick replenishment will enhance recovery and protect the immune system. Several capsules also provide a substantial dose of chromium polynicotinate, which, as mentioned earlier, is a vital micronutrient involved in the glycogen re–supply process. After exceptionally difficult and/or lengthy workouts, an additional 200–mcg capsule of ChromeMate™ should also be considered.</p><p><strong><a href="http://www.hammernutrition.com/products/race-caps-supreme.rcs.html">Race Caps Supreme</a></strong> for its three very powerful antioxidants - Coenzyme Q10, idebenone, and vitamin E. Not only does it support enhanced energy production during exercise (from those nutrients plus other key substrates), it also supports enhanced recovery after your workouts. Additionally, all three nutrients play key roles in maintaining optimal cardiovascular health.</p><p><strong><a href="http://www.hammernutrition.com/products/mito-caps.mc.html">Mito Caps</a></strong>, arguably the most potent supplement you can take for recovery and overall health. The combination of acetyl l–carnitine (ALC) and r–alpha lipoic acid (r–ALA) has many extraordinary benefits; to list them all would fill a book. These two powerful nutrients provide immune system support, lean muscle tissue preservation via decreased levels of excess cortisol, and optimal functioning of the mitochondria, your body's energy producing “furnaces.” The r–ALA component is especially beneficial in that it extends the usable life of antioxidants such as vitamin C, vitamin E, and glutathione.</p><p><strong><a href="http://www.hammernutrition.com/products/ao-booster.aob.html">AO Booster</a></strong> - If there were only one or two types of free radicals negatively affecting our bodies, we'd be able to get by with one, maybe two, antioxidants such as vitamin C and vitamin E. The truth, however, is that there are a number of free radicals, both water–soluble and fat–soluble, which is why a wide variety of antioxidants is necessary. With AO Booster you have an arsenal of powerful fat–soluble antioxidants to provide even more immune system–boosting power to the water–soluble ones provided in the three above–mentioned products and Super Antioxidant (discussed next). In addition, with AO Booster you'll also notice benefits for your eyes and skin, as well as reduced muscle soreness and inflammation.</p><p><strong><a href="http://www.hammernutrition.com/products/super-antioxidant.sao.html">Super Antioxidant</a></strong>, perhaps the strongest non–vitamin antioxidant formula available. As mentioned earlier, because athletes exchange several hundred times more oxygen than sedentary people do, free radical production is a certainty. Left unchecked, free radicals can damage cell membranes, suppress the immune system, and delay recovery. To protect the body's cells and to promote accelerated recovery, sufficient antioxidant intake is critical. Super Antioxidant perfectly complements the antioxidants found in the earlier–mentioned four products. In addition, several of the nutrients in the product provide additional recovery–enhancing benefits via their effects on increasing circulation. Lastly, the grape seed extract component in Super Antioxidant, in addition to providing substantial free radical neutralizing benefits, is believed to aid in strengthening and repairing connective tissue while also providing anti–inflammation support.</p><p><strong><a href="http://www.hammernutrition.com/products/xobaline.xb.html">Xobaline</a></strong> for its influence on the resynthesis of RNA, the basis for cellular reproduction. Research suggests that improving RNA “status” within the body results in gains in lean muscle mass, increased mitochondrial resynthesis, and other benefits. When this occurs, the athlete may expect increased energy, improved metabolism, and enhanced recovery after exercise. In addition, the folic acid/vitamin B12 combination is vital for healthy red blood cell production and cardiovascular health, via the reduction of elevated homocysteine levels.</p><h3>General Dosage Suggestions</h3><p><strong>DAYS WITH WORKOUTS LESS THAN 90 MINUTES</strong></p><p><strong>Premium Insurance Caps:</strong></p><ul><li>Athletes weighing 150 lbs/68 kg or under, or any athlete under the age 20: 4 capsules after workout with Recoverite or food. 1–3 capsules at another time during the day with food.</li><li>Athletes weighing more than 150 lbs/68 kg: 4 capsules after workout with Recoverite or food. 3 capsules at another time during the day with food.</li></ul><p><strong>Race Caps Supreme:</strong> 1 capsule after workout with Recoverite or food.</p><p><strong>Mito Caps:</strong> 2 capsules after workout with Recoverite or food. 1 capsule may be taken with dinner.</p><p><strong>AO Booster:</strong> 1 capsule after workout with Recoverite or food. 1 capsule at another time during the day with food.</p><p><strong>Super Antioxidant:</strong> 1 capsule after workout with Recoverite or food.</p><p><strong>Recoverite:</strong> 1–2 scoops, depending on your body weight and severity of the workout. This provides 85 to 170 calories.</p><ul><li><strong><em>Alternate Choice:</em></strong> 30 grams of carbohydrates (fruit, frozen fruit) + ½ scoop of <a href="/products/whey–protein.whey.html">Hammer Whey</a> (9 grams protein) mixed with cold water in a blender</li></ul><p><br /> </p><p><strong>DAYS WITH WORKOUTS 90 MINUTES OR LONGER</strong></p><p><strong>Premium Insurance Caps:</strong></p><ul><li>Athletes weighing 150 lbs/68 kg or under, or any athlete under the age 20: 4–7 capsules (the amount dependent on the duration/intensity of the training session) after workout with Recoverite or food. 3 capsules at another time during the day with food.</li><li>Athletes weighing more than 150 lbs/68 kg: 7 capsules after workout with Recoverite or food. 7 capsules, divided into 2 doses at other times during the day with food.</li></ul><p><strong>Race Caps Supreme:</strong></p><ul><li>Athletes weighing less than 150 lbs/68 kg or any athlete under the age of 20: 1 capsule after workout with Recoverite or food.</li><li>Athletes weighing more than 150 lbs/68 kg: 1–2 capsules capsule after workout (the amount dependent on the duration/intensity of the training session) with Recoverite or food.</li></ul><p><strong>Mito Caps:</strong> 2 capsules after workout with Recoverite or food. 1 capsule may be taken with dinner.</p><p><strong>AO Booster:</strong> 1 capsule after workout with Recoverite or food. 1 capsule at another time during the day with food.</p><p><strong>Super Antioxidant:</strong> 2 capsules after workout with Recoverite or food.</p><p><strong>ChromeMate™:</strong> 1 capsule after workout with Recoverite or food.</p><p><strong>Xobaline:</strong> 1 tablet dissolved sublingually (under the tongue)</p><p><strong>Recoverite:</strong></p><ul><li>Up to 120 lbs (Up to 54.5 kg) – 1.5 to 2 scoops. This provides 127.5–170 calories.</li><li>120–190 lbs (54.5–86 kg) – 2 to 2.5 scoops. This provides 170–212.5 calories.</li><li>190+ lbs (86+ kg) – 3 or more scoops. This provides 255 or more calories.</li></ul><p>Note that these are suggested amounts and may differ for each person.</p><p><strong><em>Alternate possibilities:</em></strong></p><ul><li>Mix 1.25 scoops of Hammer Whey with 3 servings of Hammer Gel in 4–8 ounces of water. This provides approximately 370 calories from roughly 22.5 grams of protein and 69 grams of carbohydrates.</li><li>Mix 3 scoops of HEED with 1.5 scoops of Whey in 4–8 ounces of water. This provides 435 calories from approximately 27 grams of protein and 81 grams of carbohydrates.</li></ul><h3>Summary</h3><p>Always remember that how well you recover today greatly determines how well you'll perform tomorrow. The fact is that athletes who attend to the recovery process as much as they do to active training have a distinct advantage over athletes who disregard or neglect it. Therefore, if you want to reap the benefits out of all the time and energy you put into your training, as soon as possible after you finish your workout—ideally within the first 30–60 minutes—it's crucial for you to replenish your body with adequate amounts of complex carbohydrates, whey protein isolate, and upplementary vitamins, minerals, and a wide variety of antioxidants (recommended products and suggested amounts listed earlier).</p><p>If you will follow these simple recommendations consistently, you will unquestionably see noticeable improvements in the quality of your workouts as well as better race results. Additionally, via the nutritional support you're providing your body, your overall health will benefit as well.</p><p>© Copyright 2010 Hammer Nutrition, LTD.</p> |
2010-10-05 14:16:05.0 |
A Crucial Component for Athletic Success |
Recovery |
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108 |
General |
<p><img alt="" src="http://www.ridewithoutlimits.org/images/content/pagebuilder/11103.jpg" style="width: 450px; height: 106px" /></p><p><strong>UBC is proud to be sponsor for the UCP Ride Without Limits...</strong></p><p>The Ride Without Limits is a one-day cycling event, with multiple distances options for, that will help raise much needed funds and awareness for United Cerebral Palsy (UCP) of Tampa Bay. UCP helps provide equal opportunities and access for children and adults with disabilities. Read more about the Tampa Ride route.</p><p>Each rider is asked to raise at least $150 in donations in order to ride. All together, it can add up to millions of dollars to help children and adults with disabilities live without limits.</p><p>You may also register to participate in the Ride as a crew member, volunteering for the duration of the event in a service capacity.</p><p><strong><a class="a_stdLink" href="TRR?fr_tm_opt=none&pg=tfind&fr_id=1190"><span face="">Register as an Individual</span></a></strong><br />Register as a rider, crew member or volunteer here. If you wish to form or join a team later, call us at 877 RIDE RWL (743-3975)</p><p><strong><a class="a_stdLink" href="TRR?fr_tm_opt=new&pg=tfind&fr_id=1190"><span face="">Form a Team</span></a></strong><br />You can form a team of friends, family or co-workers to participate in the Ride together. Select this option to register as a participant and team captain.</p><p><strong><a class="a_stdLink" href="TRR?fr_id=1190&pg=tfind"><span face="">Join a Team</span></a></strong><br />If you know the name of a team you want to join, select this option to sign up as a team member and register as a participant at the same time.</p><p> </p><p><span style="color: #f00"><span style="font-size: 14px"><strong>As a registered UCP rider you receive a Free Bike Inspection and Complimentary Bicycle Fitting.... </strong></span></span><span style="font-size: 10px"><strong><a class="a_stdLink" href="http://www.ubcbike.net/ucp.cfm">Contact Us </a> or Call 813-971-2277 to set up an appointment</strong>. </span></p><p><span style="font-size: 14px"><strong><span style="font-family: verdana, arial, helvetica, sans-serif"><span style="font-size: 120%"><font size="2">UBC Complimentary Bicycle Safety Inspection and Fitting</font></span></span></strong></span></p><ul><li><span style="font-size: 14px">We will check and tighten the handlebars, seat, quick release / axle nuts, pedals and stem.</span></li><li><span style="font-size: 14px">Inspect your tires, brakes, gears, cables (gear and brake) and chain for wear and proper function. <span style="font-size: 9px"><strong>(At our discretion we may perform a minor adjustment and lube, otherwise adjustments, parts and labor is extra...)</strong></span></span></li></ul><p><span style="font-size: 14px"><span style="font-size: 14px"><strong>Fitting </strong></span></span></p><ul><li><span style="font-size: 14px"><strong>Check list</strong> - Your bike, shoes and cycling shorts or proper apperal so we may measure you. </span></li><li><span style="font-size: 14px">Full body measurements(arms, torso, legs, and feet measure) - with this information we will establish a fundamental riding position (seat height, stem lenght and frame size are determined - parts are extra). </span></li><li><span style="font-size: 14px">We will check your cleats (clipless systems) on your shoes for proper location - (replacement cleats and or parts are available for sale) </span></li></ul> |
2010-11-05 09:45:33.0 |
United Cerebral Palsy Ride |
Ride Without Limits |
Public |
| 46 |
124 |
Road Biking |
<h3><img src="http://www.tampabay.com/multimedia/archive/00090/pac_ride102309_90624c.jpg" style="width: 300px; float: left; height: 195px; margin-right: 10px;" /><strong><font size="3">SAN ANTONIO FL GROUP RIDES</font></strong></h3><h3 style="text-align: center;"> </h3><p> </p><p> </p><p> </p><p> </p><p> </p><p> </p><p>All riders are welcomed, however, it is not for beginners.<br />B & A level riders recommended.<br />If you want a challenge and you want to push yourself this is for you. The pace won't be the issue it will be the hills..... <em><strong>This is not for the faint of heart!<br /> <br /></strong></em><span style="font-weight: bold;">WHAT YOU NEED TO KNOW</span>:<br /> </p><p><a class="a_stdLink" href="http://www.ubcbike.net/articles/Tips-For-Cold-Weather-Riding.cfm">Click Here For Tips On Riding in Cold Weather<br /></a> <br />Ride pace - 15-19 MPH average. This is not a race, but be rest assured you will be challenged.<br />Distance(s): <strong>On Saturday 7:30 Rollout 45-55 miles and 7:30 on Sunday 55-70 miles!</strong></p><p> <br />This WEEK - Tuesday, Wednesday, Thursday & Friday we rollout 7:30AM we ride 25 +/- hilly miles. (Weather Permitting)<br /><a class="a_stdLink" href="http://www.mapmyride.com/ride/united-states/fl/dade-city/410127491392575939" linktype="link" shape="rect" style="color: blue; text-decoration: underline;" track="on">UBC-Curley Road Training Ride</a> - 24.92 Miles<br /><a class="a_stdLink" href="http://www.mapmyride.com/ride/united-states/fl/san-antonio/916127489887744133" linktype="link" shape="rect" style="color: blue; text-decoration: underline;" track="on">UBC - Intro to Church Street</a> 23.25 Miles<br /><a class="a_stdLink" href="http://www.mapmyride.com/ride/united-states/fl/san-antonio/454127489808765565" linktype="link" shape="rect" style="color: blue; text-decoration: underline;" track="on">UBC - College Hill Training Ride</a> 22.42 Miles<br />Usually are back in by 9:00AM<br /> </p><div>RULES OF THE ROAD </div><div><a class="a_stdLink" href="http://ubcbike.net/images/userfiles/Image/mannyshandsignals[1].JPG">Common Hand Signals</a></div><p>Single file - riders will ride single file line.<br />*Stop Signs - We stop at <em>all</em> stop signs.<br />Cars and Traffic - We ride with confidence, call out car up and car back. Additionally, we allow cars to pass. <br /> <br />Check List:</p><p><a class="a_stdLink" href="http://www.ubcbike.com/store/search.asp?themefield=product_theme&theme=Warm%20Clothing"><font color="#000066">Light Cool Weather Gear</font></a> <br />*<a class="a_stdLink" href="http://www.ubcbike.com/store/category/17/553/Helmets-%26-Parts/">HELMET</a> A MUST<br />*Your bike MUST be in good working order. This includes worn tires.<br />Food - We suggest 1 -3 Nutritional Bars such as a <a class="a_stdLink" href="http://www.ubcbike.com/store/search/brand/Clif/">Cliff</a>, <a class="a_stdLink" href="http://www.ubcbike.com/store/search/brand/Hammer/">Hammer</a> or other <a class="a_stdLink" href="http://www.ubcbike.com/store/category/28/730/Food-%26-Nutrition/">nutritional products</a> <br />2 <a class="a_stdLink" href="http://www.ubcbike.com/store/category/19/499/Hydration-%26-Parts/">Water Bottles</a>. We suggest filling then with <a class="a_stdLink" href="http://www.ubcbike.com/store/search/brand/Hammer/" linktype="link" shape="rect" style="color: blue; text-decoration: underline;" track="on">Hammer Nutrition </a>or <a class="a_stdLink" href="http://www.ubcbike.com/store/search/brand/Endurox/" linktype="link" shape="rect" style="color: blue; text-decoration: underline;" track="on">similar products</a>.<br />Spare Tube & <a class="a_stdLink" href="http://www.ubcbike.com/store/category/19/587/Pump-%26-Parts/">CO2 Cartridge</a><br /><a class="a_stdLink" href="http://www.ubcbike.com/store/category/19/621/Tools/">Basic Tools</a> - <a class="a_stdLink" href="http://www.ubcbike.com/store/product/144019/UBC-Custom-Tire-Lever-Tool/">Tire levers</a>, <a class="a_stdLink" href="http://www.ubcbike.com/store/product/138595/Crank-Brothers-Multi-19-Tool-%28BLACK%29/">allen wrench</a>.<br />Money - a few dollars if you want to buy water or food at one of the stops.<br />*ID Card or drivers license.<br />*No Exemptions.<br /> <br />Directions - 526 7th Ave, San Antonio, FL<br />I-75 North to SR. 52 (exit 285) head East (right) to Curley Rd. (approx. 5 miles) turn North (left) to Railroad Rd. turn West (left) Ball field parking lot on the right.</p><p><strong>For Latest ride info contact me - Manny Mirabal - <a class="a_stdLink" href="mailto:manny@ubcbike.com">manny@ubcbike.com</a> or text 813-679-9188 (BEST OPTION IS TO TEXT ME)<br /> </strong></p> |
2010-11-22 14:03:30.0 |
UBC Group Rides Schedule |
San Antonio Group Rides |
Public |
| 47 |
32 |
General |
<h1><img src="http://www.cureonwheels.org/images/paceline2a.jpg" style="width: 510px; float: left; height: 167px; margin-right: 10px;" /><span style="font-family: georgia,serif;"><strong><span style="font-size: 20px;">Flatwoods Park Skills Ride - THIS SATURDAY Oct. 23th! Learn to Avoid Common <font style="font-size: 10pt;">Pitfalls - <em><u>Riders of all skill levels</u></em> welcome! <font style="font-size: 10pt;">Learn proper bike etiquette, hand signals, paceline formation (group ride), clipping in and clipping out (clip-less pedals) and more... </font></font></span></strong></span></h1><div> </div><div> </div><div> </div><div> </div><div> </div><div><font style="font-size: 8pt;"><font style="font-size: 10pt;"> </font></font></div><div><span style="font-family: georgia,serif;"><span style="font-size: 12px;"><font style="font-size: 8pt;">WHAT YOU NEED TO KNOW: </font></span></span></div><ul><li><span style="font-family: georgia,serif;"><span style="font-size: 12px;"><span style="color: rgb(0, 0, 0);"><font style="font-size: 8pt;">You want to arrive at 8:10 AM to get your bike ready. </font></span></span></span></li><li><span style="font-family: georgia,serif;"><span style="font-size: 12px;"><span style="color: rgb(0, 0, 0);"><font style="font-size: 8pt;">Bike (road or high performance hybrid) - your bike must be in good working order. </font></span></span></span></li><li><span style="font-family: georgia,serif;"><span style="font-size: 12px;"><span style="color: rgb(0, 0, 0);"><font style="font-size: 8pt;">Helmet (a must) </font></span></span></span></li><li><span style="font-family: georgia,serif;"><span style="font-size: 12px;"><span style="color: rgb(0, 0, 0);"><font style="font-size: 8pt;">$2.00 for Parking per car </font></span></span></span></li><li><span style="font-family: georgia,serif;"><span style="font-size: 12px;"><span style="color: rgb(0, 0, 0);"><font style="font-size: 8pt;">Spare tube and inflator (preferred) </font></span></span></span></li><li><span style="font-family: georgia,serif;"><span style="font-size: 12px;"><span style="color: rgb(0, 0, 0);"><font style="font-size: 8pt;">Ride Pace (not to exceed 18MPH and will be adjusted as needed) </font></span></span></span></li><li><span style="font-family: georgia,serif;"><span style="font-size: 12px;"><span style="color: rgb(0, 0, 0);"><font style="font-size: 8pt;">Distance - 4 laps 28 miles (goal) </font></span></span></span></li><li><span style="font-family: georgia,serif;"><span style="font-size: 12px;"><span style="color: rgb(0, 0, 0);"><font style="font-size: 8pt;"><a color="blue" href="http://r20.rs6.net/tn.jsp?llr=t8inmqcab&et=1103547823398&s=0&e=001XMwZ8U8K3K_EzsA4oeejb3hNECzb2PrgOmc-m6gJ4c5tSHsCcjbNogQC_-rOyMIeUmqY2-_4Oz4xgLuwx849VQSKV500-lkmtpJCm8-WrEnBCtBgvX3lcV4S1QzkpgWszezHinebQPrLubo9Ur5j5grBi79QHAPQqIMdug5F8Z8=" linktype="link" shape="rect" style="color: blue; text-decoration: underline;" target="_blank" track="on">See The ABC Quick Check... </a></font></span></span></span></li><li><span style="font-family: georgia,serif;"><span style="font-size: 12px;"><span style="color: rgb(0, 0, 0);"><font style="font-size: 8pt;">Water Bottle </font></span></span></span></li><li><span style="font-family: georgia,serif;"><span style="font-size: 12px;"><span style="color: rgb(0, 0, 0);"><font style="font-size: 8pt;">Cycling Shoes </font></span></span></span></li><li><span style="font-family: georgia,serif;"><span style="font-size: 12px;"><span style="color: rgb(0, 0, 0);"><font style="font-size: 8pt;">Cycling Computer (preferred but not mandatory) </font></span></span></span></li><li><span style="font-family: georgia,serif;"><span style="font-size: 12px;"><span style="color: rgb(0, 0, 0);"><font style="font-size: 8pt;">Air Pump </font></span></span></span></li><li><span style="font-family: georgia,serif;"><span style="font-size: 12px;"><span style="color: rgb(0, 0, 0);"><font style="font-size: 8pt;"><a color="blue" href="http://r20.rs6.net/tn.jsp?llr=t8inmqcab&et=1103547823398&s=0&e=001XMwZ8U8K3K_EzsA4oeejb3hNECzb2PrgOmc-m6gJ4c5tSHsCcjbNogQC_-rOyMIeUmqY2-_4Oz4xgLuwx849VQSKV500-lkmtpJCm8-WrEnBCtBgvX3lcV4S1QzkpgWszezHinebQPrLubo9Ur5j5grBi79QHAPQqIMdug5F8Z8=" linktype="link" shape="rect" style="color: blue; text-decoration: underline;" target="_blank" track="on">Click here for other helpful info.... </a> </font></span></span></span></li></ul><div color="#ffff66" style="color: rgb(255, 255, 0);"><span style="font-family: georgia,serif;"><span style="font-size: 12px;"><font style="font-size: 8pt;"> </font></span></span></div><div><div><span style="font-family: georgia,serif;"><span style="font-size: 12px;"><font style="font-size: 8pt;">Flatwoods Trail on the Morrisbridge Side - DIRECTIONS<br />From Tampa - East on Fletcher Ave go past I-75 (approx. 5 miles) the Park entrance will be on your left. You will notice a brown park sign on your right approximately 200 feet before the entrance. </font></span></span></div></div><div><span style="font-family: georgia,serif;"><span style="font-size: 12px;"> </span></span></div><div><span style="font-family: georgia,serif;"><span style="font-size: 12px;"><a class="a_stdLink" href="http://www.ubcbike.com/store/search.asp?themefield=product_theme&theme=MONTHLY%20SALE" linktype="link" shape="rect" style="color: blue; text-decoration: underline;" target="_blank" track="on">CHECK OUT OUR MONTHLY SPECIALS... </a> </span></span></div><p> </p><table aria-level="0" aria-posinset="0" aria-setsize="0" bgcolor="#ffcc99" border="0" cellpadding="5" cellspacing="0" cols="0" datapagesize="0" id="content_LETTER.BLOCK16" style="background-color: rgb(255, 204, 153);" tabindex="0" width="100%"><tbody><tr><td align="left" colspan="1" rowspan="1" style="font-family: arial,helvetica,sans-serif; color: rgb(9, 96, 121); font-size: 12pt;" styleclass="style_MainText"> </td></tr></tbody></table> |
2010-10-18 13:36:15.0 |
Basic Bike Handling Skills |
Skills Ride |
Private |
| 48 |
20 |
Training |
<div id="trainingarticlebody"><p><span class="emphasis"><em>In cycle racing, as in many other endurance sports, speed is all-important. An efficient speed training zone lies between the aerobic and anaerobic threshold, or around 80-90% maximal heart rate.</em></span></p><p>The aim of speed training should be to push the athlete's anaerobic threshold upwards (the level at which the body produces more lactic acid than it can eliminate) as much as possible. For most athletes, the anaerobic threshold is 20 bpm below maximal heart rate. In other words, a cyclist with high aerobic threshold will rarely need to exceed it during races.</p><p>Another important goal when training for speed is to maximize the duration that the athlete is able to remain inside the speed training zone. This ability to work long periods close to the aerobic threshold is often crucial for winning races.</p><p>Speed training usually takes the form of interval training. Individual laps range between 10-30 minutes, and the entire session usually lasts no longer than 50-80 minutes. The number and duration of intervals can vary greatly depending on fitness level. Recovery lasts 5-20 minutes depending on interval duration and fitness level. Most importantly, heart rate should never exceed the anaerobic threshold during intervals. Otherwise, training becomes too heavy and exhausting and will not improve speed.</p><p>Speed training can be performed on different types of terrain. Cycling fast on even terrain will work the muscles, while also developing the nervous system necessary for speed cycling. Speed training in the mountains will put strain on the heart and other cardiovascular system, while musclework is slightly lighter in high altitudes. This, in turn, will enable also a less-fit athlete to train for longer periods of time.</p><p>© Polar Electro 2010<br /> </p></div> |
2010-09-29 15:10:50.0 |
Speed Training Zone |
Speed Training |
Public |
| 49 |
99 |
Tech Talk |
<p><img alt="" src="http://bikebar.biz/assets/0000/0300/sram_logo.jpg" /></p><p jquery1288815278737="35" style="margin: 0px; font: 12px arial">When it comes to riding faster, why should you have to do all the work? SRAM wheels with their unsurpassed aerodynamic construction are built for performance. The SRAM Carbon rim profile provides extra stiffness for ultimate speed and power transfer. Thanks to the patented rim shape, experience performance and comfort like never before. This versatile “do it all” wheelset is fast, comfortable, and aerodynamic. Based on the same technology used in the world’s most aerodynamic wheels, balance of performance, precision and comfort will provide you with the efficiency you had been looking for.</p><p jquery1288815278737="35" style="margin: 0px; font: 12px arial"> </p><p jquery1288815278737="35" style="margin: 0px; font: 12px arial"> </p><p jquery1288815278737="35" style="margin: 0px; font: 12px arial">SRAM S60 Reg.$1299.99 Black Friday <u><strong><span style="font-size: 16px"><span style="color: #f00">Sale $1039.99</span></span></strong></u></p><p jquery1288815278737="35" style="margin: 0px; font: 12px arial">SRAM S80 Reg. $1399.99 Black Friday <u><strong><span style="font-size: 16px"><span style="color: #f00">Sale $1119. 98</span></span></strong></u></p><p jquery1288815278737="35" style="margin: 0px; font: 12px arial">In Stock Sale Ends on Moday November 29, 2010</p><p jquery1288815278737="35" style="margin: 0px; font: 12px arial">For more info call 800-881-2472 or <a class="a_stdLink" href="http://www.ubcbike.com/store/content/45/Contact-UBC/">contact us</a></p><p jquery1288815278737="35" style="margin: 0px; font: 12px arial"> </p><p jquery1288815278737="35" style="margin: 0px; font: 12px arial"><img alt="" src="http://www.sram.com/sites/default/files/images/products/wheels/hero-larger_1-2011.jpg" style="width: 400px; height: 400px" /><img alt="" src="http://www.sram.com/sites/default/files/images/products/wheels/hero-larger_2-2011.jpg" style="width: 400px; height: 400px" /></p> |
2010-11-03 13:21:39.0 |
New SRAM Wheel Sets |
SRAM Wheels |
Public |
| 50 |
127 |
Tech Talk |
<h3><img src="http://www.bicycleaccessories.us/bicycle-pump-400.jpg" style="width: 275px; float: left; height: 393px; margin-right: 10px" /></h3><p><span style="font-size: 28px"><span lang="EN">How To Stay Pumped Up!</span></span></p><h3> </h3><p><span lang="EN"><font face="Arial" size="2"><font face="Arial" size="2">We recommend that every cyclist should have two bicycle pumps, one that's carried on rides to repair flat tires (commonly called a "frame" or "mini" pump), and another for checking and topping off tires before rides (called a "floor" pump). While you could rely solely on your frame or mini pump for all inflation tasks, you'll find that a good floor pump with a built-in pressure gauge makes checking and adding pressure much easier. To help you pick the perfect pump, we've prepared this primer.</font></font></span></p><p><span lang="EN"><b><font size="5">Basic Options</font></b></span></p><p><span lang="EN"><font face="Arial" size="2"><font face="Arial" size="2">The first question when purchasing a bicycle pump is which type of inner tubes you use. The two standard valve types are <b>Schrader</b> and <b>Presta</b> (photo).<br /><br />Schrader valves are identical to those found on car tires. These valves are generally used on hybrid and children's bikes. Presta valves, which are found on most road and off-road bikes, are longer and thinner and feature a threaded tip, which must be opened to inflate (turn counterclockwise).<br /><br />If you have bikes with both valve types, you'll want a floor pump that fits both (photo: below, right). And, your frame pump must match the valve type on the bicycle you plan to carry it on. Usually, however, these pumps come with heads, which work with both types of valves.</font></font></span></p><p align="center"><a class="a_stdLink" href="http://www.ubcbike.com/store/category/19/587/Pump-%26-Parts/"><span lang="EN"><b><font size="5">Floor Pumps</font></b></span></a></p><p><span lang="EN"><font face="Arial" size="2"><font face="Arial" size="2">A floor pump is the fastest and most efficient way to pump up your tires. It will eliminate the hassle and workout of using a mini or frame pump to top off the pressure before rides. And, if you have a floor pump, you won't wear out your frame pump so quickly. What's more, you'll find great features on floor pumps that make tire inflation almost as easy as using an air compressor.<br /><br />For example, most of our floor pumps fit both valve types. They have pump heads that lock onto the valve when you're inflating so you never have to hold it in place with one hand while struggling to pump with the other. Our pumps can easily inflate even the highest pressure tires. And our pumps come with stable bases that you stand on for support while pumping. Plus, they have handles shaped and padded for comfort while you're pumping.<br /><br />So that you can easily check tire pressure, we feature pumps that include accurate pressure gauges with large, easy-to-read faces. The hoses on these pumps are long, too, to make it easy to inflate tires even when the bike is held on a car rack or repair stand.</font></font></span></p><p><a class="a_stdLink" href="http://www.ubcbike.com/store/category/19/587/Pump-%26-Parts/"><span lang="EN"><b><font size="5">Mini & Frame Pumps</font></b></span></a></p><p><span lang="EN"><font face="Arial" size="2"><font face="Arial" size="2">Frame and mini pumps ensure that you'll get home should you get a flat tire on a ride. Frame pumps (not shown) are typically longer than mini pumps and require a certain amount of open space on the bicycle to fit. Some frame pumps are spring loaded and fit between the frame tubes. Others, and most mini pumps (photo), come with brackets that are mounted onto the frame for carrying the pump. Minis also can be carried in a jersey or pack if you prefer not to adorn your bike with a pump.<br /><br />While it typically takes more strokes and effort to inflate a tire with a mini than a frame pump, minis are small enough to fit on any bicycle; even dual-suspension models that would never accept a full-size frame pump. That's why minis are so popular.<br /><br />The only downside with minis is that they often require more effort than frame pumps to reach proper tire pressures. However, all our pumps will inflate tires sufficiently to allow finishing your ride.</font></font></span></p><p><a href="http://www.ubcbike.com/store/category/19/587/Pump-%26-Parts/"><span lang="EN"><b><font size="5">CO2 inflators</font></b></span></a></p><p><span lang="EN"><font face="Arial" size="2"><font face="Arial" size="2">CO2 inflators (photo) provide a simple, efficient method to inflate your tires on rides. These pumps utilize CO2 cartridges, which are filled with compressed CO2 gas. The advantages of these pumps is that they weigh very little, fit easily in a bike bag or pocket, and they provide almost instant inflation to optimal pressure, which saves you the inconvenience of spending several minutes pumping.<br /><br />However, CO2 pumps only provide as many opportunities to fill your tires as you have CO2 cartridges. If there's a problem with the inner tube or the CO2 cartridge, you'll be out of luck. Also, if you choose one of these pumps, please recycle the used CO2 cylinders with other aluminum items.<br /><br /><br />We always stock a fine selection of pumps. Please come in soon to check them out!</font></font></span></p><p align="center"> </p><center><table border="0" cellpadding="2" cellspacing="0" dir="ltr" width="540"><tbody><tr><td bgcolor="#c0c0c0" valign="center" width="20%"> </td><td bgcolor="#c0c0c0" valign="center" width="35%"><p><b><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">Pro</span></font></font></b></p></td><td bgcolor="#c0c0c0" valign="center" width="45%"><p><b><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">Con</span></font></font></b></p></td></tr><tr><td bgcolor="#ffff00" valign="center" width="20%"><p><b><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">Frame Pumps</span></font></font></b></p></td><td valign="center" width="35%"><p><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">More efficient pump mechanism</span></font></font></p></td><td valign="center" width="45%"><p><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">Won't fit on all bikes</span></font></font></p></td></tr><tr><td bgcolor="#ffff00" valign="center" width="20%"><p> </p></td><td valign="center" width="35%"><p><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">Some models fit on the frame without brackets</span></font></font></p></td><td valign="center" width="45%"> </td></tr><tr><td bgcolor="#ffff00" valign="center" width="20%"> </td><td valign="center" width="35%"><p><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">Good "weapon" to scare dogs</span></font></font></p></td><td valign="center" width="45%"> </td></tr><tr><td bgcolor="#c0c0c0" valign="center" width="20%"><p><b><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">Mini Pumps</span></font></font></b></p></td><td valign="center" width="35%"><p><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">Fit on all bikes and in pockets and packs</span></font></font></p></td><td valign="center" width="45%"><p><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">Some require lots of strokes to achieve riding pressures</span></font></font></p></td></tr><tr><td bgcolor="#c0c0c0" valign="center" width="20%"> </td><td valign="center" width="35%"><p><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">Include mounting brackets</span></font></font></p></td><td valign="center" width="45%"> </td></tr><tr><td bgcolor="#c0c0c0" valign="center" width="20%"> </td><td bgcolor="#c0c0c0" valign="center" width="35%"><p><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">Lightweight</span></font></font></p></td><td bgcolor="#c0c0c0" valign="center" width="45%"> </td></tr><tr><td bgcolor="#ffff00" valign="center" width="20%"><p><b><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">CO2 Pumps</span></font></font></b></p></td><td valign="center" width="35%"><p><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">So small it fits in seat bag</span></font></font></p></td><td valign="center" width="45%"><p><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">The more it's used, the more it costs </span></font></font></p></td></tr><tr><td bgcolor="#ffff00" valign="center" width="20%"> </td><td valign="center" width="35%"><p><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">Inflates quickly & effortlessly</span></font></font></p></td><td valign="center" width="45%"><p><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">If cartridge fails or expires, you're airless</span></font></font></p></td></tr><tr><td bgcolor="#ffff00" valign="center" width="20%"> </td><td valign="center" width="35%"><p><font face="Arial" size="2"><font face="Arial" size="2"><span lang="EN">Lightweight</span></font></font></p></td><td valign="center" width="45%"> </td></tr></tbody></table></center> |
2010-11-30 15:39:19.0 |
How To Stay Pumped Up |
Stay Pump Up |
Public |
| 51 |
126 |
General |
<h3><img src="http://ubcbike.net/images/userfiles/Image/IMG_0232[1].JPG" style="width: 325px; float: left; height: 244px; margin-right: 10px" /></h3><p>On Thu, Nov 18, 2010 at 9:18 AM, Juan <span dir="ltr"><jcanabal@hotmail.com></jcanabal@hotmail.com></span>wrote:<br /> </p><p><jcanabal@hotmail.com><blockquote><div link="blue" vlink="purple"><div><p>It was September 2009, My best friend Jose Burgos came up with the ridiculous idea for us to participate in the Lonleaf triathlon. I say ridiculous since I was overweight, depressed and haven’t moved a muscle for years. He insisted so much that 2 weeks before the event I finally said yes just to shut him off. I had no bike and no training. Jose asked Manny from UBC for his help and got back to me saying: “nothing to worry, I have a bike waiting for you”. The day came and we participated. I could barely get out of the bike as I have never biked like that and was so out of shape. My friends, the event and the exercise changed my life! </p><p>I started jogging (couldn’t do more than 1 mile) and continued swimming. I started feeling better but something was missing: the bike. I did not have a bike. I asked Jose for advise and he went back to Manny. I did my research on the internet and at the end decided face-to-face buying was a better idea as I knew fitting is very important. I drove all the way from Jacksonville, FL and spent an entire afternoon looking, asking and trying the different bikes. Manny was nothing short of the best, most well informed bike salesman I’ve ever known (even till today). He had the patience of showing someone that had ZERO clue on any bike related topics from the most basic issues to the more complex ones. Shapes, angles, geometry, difference on components, weight, aerodynamics, sitting position, comfort and above all the importance of fitting. Manny took the time to personally property fit me. I left the store very happy and satisfied. I was treated as a valued customer and with respect. That day in December 2009 marked the beginning of a new healthier lifestyle.</p><p>I started pedaling and pedaling and joining a local group for group rides. I jump in time and so far I have lost 40 pounds, my body has changed and have gained tons of friends and boost my confidence and best of all: bye-bye depression! </p><p>Till this day, I tried to escape to Tampa to join Manny and the UBC friends for the rides at San Antonio. Manny once again, helps everyone of all different skill levels. What else can I say: the store superb space, well stocked and the help from everyone is above anything else I’ve seen. The repair shop, maintenance/tune up department is huge and filled with very skilled employees. </p><p>I got nothing even close to bad about UBC, Manny, his family or his employees. They are the best and the reason they’ve been in business all these years. They are an INSTITUTION in Tampa. </p><p>I will keep driving from Jacksonville to UBC for all my bike issues and to ride in San Antonio when possible.</p><p> </p><p>Thanks UBC</p><p> </p><p>Juan M. Canabal, MD</p><p>Transplant Critical Care</p><p>Mayo Clinic Jacksonville </p><p>PS: Pic of Dr. Jose Burgos and myself the day after my first Century</p><p> </p><p>Here is just a small sampling of some of our happy customers, and how they feel about UBC in their own words...</p><p>Oh, and if you have had an experience with UBC that you'd like to share - good or not-so-good, feel free to <a class="a_stdLink" href="testimonial_entry.cfm"><font color="#000066">enter your testimonial</font></a>.<br /> </p></div></div></blockquote><p> </p></jcanabal@hotmail.com></p><p> </p><p> </p><p> </p><p> </p> |
2010-11-23 17:08:48.0 |
Juan Canabal |
Testimonial |
Public |
| 52 |
28 |
Training |
<h1 class="knowledgeDetailHeader">The Importance of Protein For Endurance Athletes</h1><p><a class="a_stdLink" href="http://www.ubcbike.com/store/search/brand/Hammer/"><img alt="" src="http://www.hammernutrition.com/images/common/hammer-nutrition-logo.png" style="width: 200px; height: 93px;" /></a></p><div id="printerfriendlyversionknowledgeauthor" onclick="window.print();" style="float: right;" title="Print this Page"> </div><h4 class="knowdeth4">By Steve Born</h4><div class="dividerline"> </div><div id="knowledgeauthor"><h5>Steve Born</h5>Steve's decade-plus of involvement in the sports nutrition industry, as well as nearly 15 years of independent research in nutritional fueling and supplementation, has given him unmatched familiarity with the myriad product choices available to athletes.<div class="clear"> </div></div><div class="clear"> </div><div style="padding-left: 10px; float: right;"><SCRIPT type=text/javascript>
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</SCRIPT><SCRIPT type=text/javascript src="http://tweetmeme.com/i/scripts/button.js"></SCRIPT><iframe frameborder="0" height="61" scrolling="no" src="http://api.tweetmeme.com/button.js?url=http%3A//www.hammernutrition.com/knowledge/the-importance-of-protein-for-endurance-athletes.1276.html%3Fsect%3Dadvanced-knowledge-section&style=normal&source=hammernutrition&service=bit.ly&o=http%3A//www.hammernutrition.com/knowledge/advanced-knowledge/&b=1" width="50"></iframe></div><p><strong>Updated 03/2010</strong></p><p><em>Are you an endurance athlete who believes that protein supplementation is strictly for weightlifters, bodybuilders, and purely–strength athletes? In so, it’s vitally important to understand that hard–training endurance athletes also need a substantial amount of protein in their daily diets. This article focuses on how to obtain adequate amounts of the proper protein at the right time to satisfy the specific needs of endurance athletes.</em></p><h3>Endurance athletes need more than just carbohydrates</h3><p>Endurance athletes tend to focus on carbohydrate intake and pay little, if any, attention to protein. As a result, protein deficiency appears often among endurance athletes, with its attendant negative effects on performance and health. Serious endurance athletes do need considerable amounts of protein, far above the normal adult RDA, because maintenance, repair, and growth of lean muscle mass all depend on it, as well as optimum immune system function. Low dietary protein lengthens recovery time, causes muscle weakness, and suppresses the immune system. Chronic protein deficiency will cancel the beneficial effects of your workouts; instead, you will become susceptible to fatigue, lethargy, anemia, and possibly even more severe disorders. Athletes with over–training syndrome usually have protein deficiency.</p><h3>Questions, concerns, & answers</h3><p>In addition to the usual information we offer concerning all of our fuels and supplements, the issue of protein intake also requires dealing with some misperceptions. Endurance athletes have certain oft–spoken beliefs about protein intake, and in this section we'll look at the three most commonly voiced.</p><p>The first is something to the effect of, “I thought only bodybuilders needed high protein diets.” When you get down to it, however, we are body builders in some respects, building our bodies to do what we want them to. The truth is that endurance athletes and bodybuilders have similar protein requirements, but the way in which the body uses the protein differs. Bodybuilders need protein primarily to increase muscle tissue; endurance athletes need protein primarily to repair existing muscle tissue that is undergoing constant breakdown from day–to–day training.</p><p>Another concern often heard is that “eating a high protein diet will cause unwanted weight gain and muscle growth.” Actually, the type of training you engage in determines whether you bulk up or not. High volume endurance training does not produce muscle bulk, regardless of protein intake, whereas relatively low volumes of strength training will. Either way, the muscle tissue requires protein. Additionally, it is the volume of calories you consume—be it from carbohydrates, protein, or fat—that is the primary factor in weight gain. You’ve simply got to have more calories going out (i.e. “being burned”) during exercise and other activities than you have coming in via the diet to avoid unwanted weight gain.</p><p>“But I thought carbohydrates were the most important fuel for exercise,” is the third most commonly expressed belief. While carbohydrates are indeed the body's preferred source of fuel, protein plays an important part in the energy and muscle preservation needs of endurance athletes. Protein is mainly known for its role in the repair, maintenance, and growth of body tissues, but it also has a role in energy supply. After about 90 minutes of exercise in well–trained athletes, muscle glycogen stores become nearly depleted, and the body will look for alternative fuel sources. Your own muscle tissue becomes a target for a process called gluconeogenesis, which is the synthesis of glucose from the fatty and amino acids of lean muscle tissue. The degree of soreness and stiffness after a long, intense workout is a good indicator of just how much muscle cannibalization you have incurred. Adding protein to your fuel mix provides amino acids and thus reduces tissue cannibalization.</p><h3>Protein use during exercise</h3><p>As discussed in the article <a class="a_stdLink" href="http://www.ubcbike.net/article.cfm?ArticleID=27"><span style="color: rgb(255, 0, 0);"><em>Proper Caloric Intake During Endurance Exercise</em></span></a>, it's important that the workout fuel contain a small amount of protein when exercise gets into the second hour and beyond. Research [Lemon, PWR “Protein and Exercise Update” 1987, <em>Medicine and Science in Sports and Exercise</em>. 1987;19 (Suppl): S 179–S 190.] has shown that exercise burns up to 15% of the total amount of calories from protein by extracting particular amino acids from muscle tissues. If the endurance athlete does not provide this protein as part of the fuel mixture, more lean muscle tissue will be sacrificed through gluconeogenesis to provide fuel and preserve biochemical balance. Simply put, when you exercise beyond 2–3 hours, you need to provide protein from a dietary source or your body will “borrow” amino acids from your muscle tissue. The longer you exercise, the more muscle tissue is sacrificed. This creates performance problems both during exercise (due to increased levels of fatigue–causing ammonia) and during your post–exercise recovery (due to excess lean muscle tissue damage).</p><p><strong>Bottom line:</strong> During exercise that extends beyond about two hours, the wise endurance athlete will make sure that complex carbohydrate and protein intake are both adequate to delay and offset this cannibalization process.</p><h3>What kind to use?</h3><p>Which protein is best for use before, during, and after exercise has been a subject of much debate. We recommend a combination of both soy and whey protein, used at separate times, to provide the most comprehensive support for an endurance athlete's diet. We believe that whey protein is the premier protein for recovery and enhanced immune system function, while soy protein is ideal for fulfilling protein requirements prior to and during endurance exercise. That doesn't mean using soy protein for recovery purposes would be "wrong" or in any way harmful. For optimal benefits, though, you'll not find a better protein for recovery and immune system boosting than whey protein, in particular whey protein isolate. For exercise–specific benefits it's hard to top soy, which is the main reason we use it in both Sustained Energy and Perpetuem.</p><h3>The benefits of soy protein</h3><p>Because it has less potential than whey protein for producing ammonia, a primary cause of muscle fatigue, soy protein is best used prior to and during exercise. That alone would make soy the preferential choice for use during exercise, but soy has yet more benefits.</p><p>As mentioned in the <a class="a_stdLink" href="http://www.ubcbike.net/article.cfm?ArticleID=27"><em>Proper Caloric Intake During Endurance Exercise</em></a><a class="a_stdLink" href="http://www.ubcbike.net/article.cfm?ArticleID=27"> </a>article, soy protein has a unique amino acid profile. This composition adds to its attractiveness as the ideal protein to use during endurance exercise. Although not as high in concentration as whey protein, soy protein still provides a substantial amount of branched chain amino acids (BCAAs), which your body readily converts for energy production. BCAAs and glutamic acid, another amino acid found in significant quantity in soy protein, also aid in the replenishing of glutamine within the body, and without the risk of ammonia production caused by orally ingested glutamine, an amino acid usually added to whey protein. Soy has high amounts of both alanine and histidine, which is part of the beta–alanyl l–histidine dipeptide known as carnosine, renowned for its antioxidant and acid buffering benefits. Soy protein also has a high level of aspartic acid, which plays an important role in energy production via the Krebs cycle. Lastly, soy protein has higher levels of phenylalanine than does whey, which may aid in maintaining alertness during extreme ultra distance races.</p><h3>Soy Protein vs. Whey Protein</h3><p><strong>A comparison (approximate amounts per gram of protein) of "during exercise" – specific amino acids</strong></p><p> </p><table align="center" border="1" cellpadding="2" cellspacing="0" sizcache="1" sizset="0"><tbody sizcache="1" sizset="0"><tr nodeindex="1"><td><strong>AMINO ACID</strong></td><td><strong>Soy Protein</strong></td><td><strong>Whey Protein</strong></td></tr><tr nodeindex="2"><td>Glutamic acid</td><td>138 mg</td><td>103 mg</td></tr><tr nodeindex="3"><td>Alanine</td><td>31 mg</td><td>9 mg</td></tr><tr nodeindex="4"><td>Histidine</td><td>19mg</td><td>16 mg</td></tr><tr nodeindex="5"><td>Aspartic acid</td><td>84 mg</td><td>78 mg</td></tr><tr nodeindex="6"><td>Phenylalnine</td><td>38 mg</td><td>32 mg</td></tr></tbody></table><p><br /> </p><p>In addition, for general health benefits it's hard to beat soy. Soy protein contains multitudes of health–enhancing phytochemicals. Scientific research has established many connections between soy consumption and lower rates of certain cancers, notably breast, prostate, stomach, lung, and colon. Comparing cancer rates for the U.S. with those of Asian countries (which have soy rich diets) shows some remarkable differences. For instance, Japan has one–fourth the rate of breast cancer and one–fifth the rate of prostate cancer. In China, medical researchers linked the consumption of soymilk to a 50% risk reduction for stomach cancer. Studies done in Hong Kong suggest that daily soy consumption was a primary factor in a 50% reduction in the incidence of lung cancer.</p><h3>Soy Protein – Friend or Foe?</h3><p>Even though the just–mentioned benefits attributed to soy protein are generally accepted by the majority, there is an ongoing debate as to whether or not soy protein is truly beneficial. Some tout soy as being a super–healthy protein source, while others decry it as being responsible for a variety of undesirable effects. Perhaps the most highly debated topic is in regards to soy's naturally occurring phytoestrogens and whether or not they negatively affect hormone levels (particularly in males), causing an imbalance leading to increased estrogen levels. Dr. Bill Misner comments, noting that there are those who do not agree with his position:</p><blockquote><em>Phytoestrogens</em> from plant lignans or isoflavonoids from at least 15 plants behave within the body like weak estrogens. Phytoestrogens are so chemically similar to estrogen that they bind to the estrogen receptors on the cells within the body. It should be emphasized that they do not initiate the same biological effects that true estrogens exert.<br /><br /><em>Phytoestrogens paradoxically act as anti–estrogens, effectively diluting the impact of the body's own production of estrogen, because they occupy the same receptor sites (estradiol receptor sites) that would otherwise be occupied by endogenous estrogen.</em> Therefore plant phytoestrogens protect the body from the detrimental effects of excessive estrogen. The healthy foods and supplements that introduce phytoestrogens into the diet are Mexican wild yam, black cohosh, red clover, licorice, sage, unicorn root, soy, flax seeds, and even tiny sesame seeds. None of these foods are associated with behavioral change or hormonal modification.<br /><br />Consuming GMO–free soy protein generates anabolic sequences desirable for the health–conscious male and female endurance athlete, especially the 40–and over athletes. If allergenic, thyroid, or digestion issues are present, then another protein should be selected. Soy's phyto–estrogen properties block the effects of potent endogenous estrogens, with no known gender effects to males or females as reported from the literature. The net result from soy protein consumption is anabolic lean muscle mass gain. While I regard soy as an excellent dietary protein, alternating soy with other lean dietary proteins during training presents a responsible and defendable rationale.</blockquote><p>Each scoop of Hammer Soy provides 25 grams of the highest quality, 100% GMO (genetically modified organism)–free soy protein, without any fillers, added sugar, or artificial sweeteners or flavoring. Hammer Soy's highly concentrated nature makes it a hunger–satisfying addition anytime, helping you to easily fulfill your daily protein requirements. Add Hammer Soy to juices, smoothies, or other soy–based drinks to make a satisfying and healthy meal. It's also a great addition when making pancake or muffin batter, adding high quality, all–vegetable protein to the mixture.</p><h3>The benefits of whey protein</h3><p>For enhancing the recovery process, whey protein has no peer. As mentioned in the article, <a class="a_stdLink" href="http://www.ubcbike.net/article.cfm?ArticleID=29"><em>Recovery – A crucial component for athletic success</em></a><a class="a_stdLink" href="http://www.ubcbike.net/article.cfm?ArticleID=29">,</a> whey protein has the highest biological value (BV) of any protein source. BV rates the availability of the protein once ingested, and whey is arguably the most rapidly absorbed protein, exactly what you want post–workout. Whey protein's amino acid profile contains the highest percentage of essential amino acids, 25% of which are the BCAAs leucine, isoleucine, and valine, the most important for muscle tissue repair. Whey is also a rich source of two other important amino acids, methionine and cysteine, which stimulate the natural production of glutathione, one of the body's most powerful antioxidants and a major player in maintaining a strong immune system. Glutathione also supports healthy liver function.</p><h3>Whey Protein vs. Soy Protein</h3><p><strong>A comparison (approximate amounts per gram of protein) of “after exercise”–specific amino acids</strong></p><p> </p><table align="center" border="1" cellpadding="2" cellspacing="0" sizcache="1" sizset="3"><tbody sizcache="1" sizset="3"><tr nodeindex="1"><td><strong>AMINO ACID</strong></td><td><strong>Whey Protein</strong></td><td><strong>Soy Protein</strong></td></tr><tr nodeindex="2"><td>Leucine</td><td>100 mg</td><td>56 mg</td></tr><tr nodeindex="3"><td>Isoleucine</td><td>51 mg</td><td>35 mg</td></tr><tr nodeindex="4"><td>Valine</td><td>36 mg</td><td>16 mg</td></tr><tr nodeindex="5"><td>Methionine</td><td>17 mg</td><td>9 mg</td></tr><tr nodeindex="6"><td>Cysteine</td><td>33 mg</td><td>9 mg</td></tr></tbody></table><p><br /> </p><h3>Hammer Whey</h3><p>Each scoop of Hammer Whey contains 18 grams of 100% micro–filtered whey protein isolate, with no added fillers, sugar, or artificial sweeteners or flavoring. The key word here is <strong>isolate</strong>. Manufacturers supply two forms of whey, isolate and concentrate. Whey protein concentrate contains anywhere from 70% to 80% actual protein (and, sadly, sometimes even less), the remainder being fat and lactose. Isolate, on the other hand, contains 90% – 97+% protein, with little, if any, lactose or fat, making it the purest form of whey protein available. Because isolate contains almost no lactose, even those with lactose intolerance find it an easily digestible protein source. We use only isolate in our whey–containing products, Hammer Whey and Recoverite.</p><p>In addition, each scoop of Hammer Whey contains a whopping six grams of glutamine, a remarkable amino acid. Space limits all that could be written regarding the benefits of this extraordinary, multi–beneficial amino acid, but needless to say, it's essential for endurance athletes in supporting enhanced recovery and immune system function. Glutamine is the most abundant amino acid in your muscles. Intense exercise severely depletes glutamine, which makes supplementation so important. Glutamine plays a significant role in the glycogen synthesis process, and along with the branched chain amino acids, glutamine helps repair and rebuild muscle tissue. In addition, glutamine has also been shown to help raise endogenous levels of glutathione, which is intimately involved in immune system health. Glutamine contributes to growth hormone release and is a key component for intestinal health. For more detailed and referenced information on this remarkable amino acid, please read Dr. Bill Misner's article, <a class="a_stdLink" href="http://www.ubcbike.net/article.cfm?ArticleID=30"><span style="color: rgb(255, 0, 0);"><em>Glutamine Benefits</em></span></a>, on the Hammer Nutrition web site.</p><h3>How much do you need?</h3><p>How much protein do endurance athletes need to consume? Numerous studies have demonstrated that endurance athletes in heavy training need more protein than recreational athletes do. Once it was believed that 1/2 gram of protein per pound (about .5 kilogram) of body weight—75 grams for a 150–lb (68 kg) person—per day was sufficient. Today’s standards, however, would increase that figure to about 100–112 grams (2/3 to 3/4 grams of protein per pound of body weight).</p><p>To find out how much you require, multiply your weight in kilograms by 1.4 to 1.7, depending on your exercise intensity. This gives you the amount of protein (in grams) that you should consume on a daily basis. (To convert from pounds to kilograms, divide by 2.2). Thus, a 165–pound (75 kg) athlete in high training mode should consume about 128 grams of protein daily.</p><p>In real–life amounts, to obtain 128 grams of protein you would need to consume a quart of skim milk (32 grams), 3 oz. of tuna (15 grams), 7 oz. of lean chicken breast (62 grams), 4 slices of whole wheat bread (16 grams), and a few bananas (one gram each).</p><p>Of course, we get protein in some amounts from a variety of foods. But how many of us down the equivalent of a quart of milk, a half–can of tuna, two chicken breasts, and four slices of whole wheat bread every day? Track and record your diet and do some calculating. It takes quite a bit of effort to ensure adequate protein intake, especially for vegetarians and those who avoid dairy products. Remember to include protein intake from Sustained Energy, Perpetuem, and Recoverite in your calculations. If you still come up short, consider additional applications of Hammer Whey and/or Hammer Soy. If you're serious about your performance and also your health, then respect the importance of providing adequate protein in your diet.</p><h3>HAMMER PROTEIN TIPS</h3><p><strong>Recovery/Meal Replacement Formulas</strong></p><p>1 rounded scoop of Hammer Whey (equal to about 1.25 scoops) with 3 servings (approx. 5 tablespoons) of Hammer Gel in 8–10 ounces of water. This provides approximately 370 calories from approximately 22.5 grams of protein and approximately 69 grams of carbohydrates.</p><p>3 – 4 scoops of Sustained Energy with 1/2 scoop of Hammer Whey in 16 ounces of water. This provides roughly 400 – 508 calories from approximately 19 – 22 grams of protein and 68 – 91 grams of carbohydrates.</p><p>2–3 scoops of Sustained Energy with 1 scoop of Hammer Whey in 8 ounces of organic orange juice. This provides approximately 404 – 511 calories from 26.5 – 30 grams of protein and approximately 71 – 94 grams of carbohydrates.</p><h3>Pre–workout/race meals</h3><p>1/2 scoop of Hammer Soy with 2 – 3 servings (approximately 3.5 – 5 tablespoons) of Hammer Gel in water. This yields approximately 46 – 69 grams of carbohydrates and approximately 12.5 grams of protein equaling roughly 235 – 325 calories.</p><p>1/3 scoop of Hammer Soy with 2–2.5 scoops of Sustained Energy in water. This yields approximately 45 – 57 grams of carbohydrates and approximately 14.75 – 16.5 grams of protein equaling roughly 251 – 305 calories.</p><p>3 scoops of Sustained Energy in water supplies 320 calories from 68 grams of carbohydrates and 10 grams of protein.</p><p>2 – 2.5 scoops of Perpetuem in water provides 270 – 337.5 calories from 54 – 67.5 grams of carbohydrates and 7 – 8.75 grams of protein. Note: Before cold weather workouts or races, a <em>WARM</em> bottle of caffe latte Perpetuem is the ticket!</p><h3>Summary</h3><p>Although it’s not given the same kind of “status” as carbohydrates, there can be no doubt that obtaining adequate amounts of protein in the diet is crucial for endurance athletes. Use the information in this article to help you determine what kind of protein to use and how much, and start reaping the athletic performance and overall health benefits!</p><p>© Copyright 2010 Hammer Nutrition, LTD.</p> |
2010-10-05 14:14:05.0 |
Endurance Athletes |
The Importance Of Protein |
Public |
| 53 |
104 |
Tech Talk |
<h3> </h3><p><span style="font-size: 26px;"><strong><img alt="" src="http://www.ubcbike.net/images/userfiles/Image/coldWeatherGear.jpg" style="width: 260px; height: 246px;" /></strong></span></p><p><span style="font-size: 26px;"><strong>Dress For Success On Winter Rides</strong></span></p><p>Whether you're commuting to work, training for the upcoming season or can't bear the thought of being off your bike for more than a few days, there are plenty of reasons to ride through the winter. To help, here's our best advice on how to brave the cold, windchill and snow.</p><p><strong>WINTER WEAR</strong></p><p>The most important factor in winter riding is proper clothing. If you dress too warmly, exertion will quickly lead to overheating and sweating; which can in turn lead to catching a chill and becoming very cold. Contrarily, insufficient clothing is also risky. If you leave the house and your core temperature drops too far, no amount of exertion will raise it. <strong>That's why it's crucial to check the thermometer before you leave and consider these four crucial areas when deciding what to wear: your head, torso, handsand feet.</strong></p><p><strong><img alt="" src="http://www.heeters.com/images/BalaclavaPolarMaskI.jpg" style="width: 50px; height: 51px;" />HEAD</strong></p><p>In mild winter temperatures a helmet or helmet over a cycling cap is sufficient to keep your head warm. When the mercury drops, consider a thin winter hat that fits beneath your helmet. This will warm your head even at 20 degrees Fahrenheit. Protecting your face is more difficult due to the <span style="color: rgb(0, 0, 0);">windchill </span>generated by cycling speeds. A balaclava is an excellent solution. It provides a thin, moisture-wicking layer for your head, protects vulnerable facial tissue and covers your mouth keeping your breath warm. Be sure to use goggles or <a class="a_stdLink" href="http://www.ubcbike.com/store/category/17/526/Sunglasses%3B-Goggles-%26-Parts/">glasses</a> with ventilation or anti-fog protection to prevent fogged vision.</p><p><a class="a_stdLink" href="http://www.ubcbike.com/store/category/17/749/Jersey-Base-Layer/"><strong>TORSO</strong></a></p><p>If your torso stays warm, your entire blood supply will, too. Start with a moisture-wicking layer to move perspiration away from your body and keep your skin dry. Avoid cotton, which traps moisture next to your skin and makes you wet and cold. The amount and types of layers worn over the initial layer depend on the weather conditions and your ability to remove the layers if necessary. Long-sleeve jerseys with full zippers are excellent. On top, wear a windproof and waterproof layer. Racers training in the winter may prefer a jacket or vest that's only waterproof in front, allowing heat to escape in back. Commuters, who ride less vigorously and sweat less, may prefer a waterproof jacket.</p><p><a class="a_stdLink" href="http://www.ubcbike.com/store/category/17/545/Gloves%3B-Etc./"><strong>HANDS</strong></a></p><p>Keeping hands warm can be tricky. Fingers freeze quickly because the heart internalizes blood flow in the cold. Body heat and movement help, but some riders still suffer. Mittens provide more warmth than most gloves but at the cost of dexterity. Lobster gloves offer most of the warmth of mittens with better dexterity. Or, try gloves with liners. The liners wick moisture keeping your digits dry and warm.</p><p><a class="a_stdLink" href="http://www.ubcbike.com/store/category/17/483/Socks/"><strong>FEET</strong></a></p><p>The most important factor in keeping your feet warm is the right pair of shoes. If yours fit too snugly they'll restrict the blood flow and you won't be able to wear warm socks, which are usually thicker than regular sports models. For socks, wear wool, which stays warm whether you're dry or wet. For added warmth, try thicker models, such as those designed for cross-country skiing. Most cycling shoes are designed with vents for normal conditions, but these let in the cold in winter. To keep the weather out, we recommend booties, which add a layer of protection and warmth. Or, if you decide you want the ultimate in warm tootsies, you might consider purchasing specially designed winter shoes, which are loaded with features to protect your feet.</p><p><a class="a_stdLink" href="http://www.ubcbike.com/store/category/17/563/Leg-Warmer/"><strong>LEGS</strong></a></p><p>Legs may not seem as susceptible to the cold as other parts of your body, however, it's very important to at least keep your knees warm to prevent injury. Wear knickers or knee-warmers in mild to cold weather to prevent ligament damage. And even though you might not realize it, your leg muscles will work better if you keep them warm, too. Wear tights on chilly days. In colder weather, fleece-lined tights provide additional warmth. There are also models, which include windproof and waterproof panels on the front. Consider bib versions of tights because the built-in supports ensure that the lower back stays covered (other types of tights can slip down as you ride).</p><p><a href="http://www.ubcbike.com/store/category/17/557/Jacket/"><strong>WINDCHILL</strong></a> - <a href="http://www.ubcbike.com/store/category/17/748/Jacket-Womens/">Womens Jackets</a> - <a href="http://www.ubcbike.com/store/category/17/749/Jersey-Base-Layer/">Base Layers</a> - <a href="http://www.ubcbike.com/store/category/17/486/Arm-Warmer/">Arm Warmers</a> <a href="http://www.ubcbike.com/store/product/150939/Ozone-Elite-ThermaGel-Forte-Warming-Gel-%28150-ML%29/">Ozone Elite ThermaGel </a></p><p>Wind, rain, snow and altitude changes affect your temperature drastically. Windchill worsens as the temperature drops. For example, riding 20mph into a 10mph breeze makes you feel 12 degrees colder at 40 degrees and 19 degrees colder at 20 degrees <strong>(see chart below)</strong>. Be sure to wear several moisture-wicking layers so that you can add or remove layers as needed. You'll need fewer layers on climbs and when blessed with tailwinds and more <a href="http://www.ubcbike.com/store/category/17/749/Jersey-Base-Layer/">layers</a> for descents and headwinds.</p><p>Windchill Chart - <strong><u>Note that bike speed into still air is the same as wind speed.</u></strong> Cyclists are often moving at 15mph even on very cold days. A quick glance at the chart indicates that you loose heat at a rate that seems much colder than the outside temperature.</p><p> </p><p><img alt="" src="http://www.icebike.org/images/windchen.gif" style="width: 423px; height: 476px;" /></p><p align="center"><br /><strong>TIPS</strong></p><p>Now that you can dress for the cold, here are some tips for winter cycling. For muddy, slushy off-road conditions, try lowering your tire pressure to about 25psi, which will provide a much larger contact patch. Ice can be particularly challenging on and off pavement. Try to spot it early and avoid it, riding on patches of road that offer good traction. Be sure to keep your bike as upright as possible in turns because leaning reduces the amount of contact area on already slick surfaces. Don't brake in turns, either, because this can cause skidding and a loss of control. If you ride regulary in extremely snowy conditions you may want to use studded tires, which include little spikes for excellent traction.</p><p>We hope the tips in this article help you ride year round. Cycling through the winter allows you to keep your fitness as opposed to trying to regain it in the spring. Plus, it'll help you stave off that dreaded cabin-fever feeling. We would love to help you enjoy these benefits. Come in and talk to us about winter cycling. We're here to help!</p> |
2010-11-04 08:08:08.0 |
Dress For Success On Winter Rides |
Tips For Cold Weather Riding |
Public |
| 54 |
16 |
Tech Talk |
<p><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font style="font-size: 18pt;"><font size="2"> </font> </font></font></span></p><div align="left"><div align="center"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font style="font-size: 18pt;"><font style="font-size: 8pt;"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 1px;"><font style="font-size: 8pt;"><strong><font size="2" style="font-size: 18pt;"><img align="left" border="0" contenteditable="false" height="107" src="https://ui.constantcontact.com/rnavmap/tip/dispatcher?pimg=tmp--649406097" width="160" />TOOLS FOR THE ROAD </font></strong></font></span></font></font></font></span></div><div align="center"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font style="font-size: 18pt;"><font style="font-size: 8pt;"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 1px;"><font style="font-size: 8pt;"><strong><font size="2"> </font></strong></font></span></font></font></font></span></div><div align="left"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font style="font-size: 18pt;"><font style="font-size: 8pt;"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 1px;"><font style="font-size: 8pt;"><strong><font size="2"><img align="right" border="0" contenteditable="false" height="112" src="https://ui.constantcontact.com/rnavmap/tip/dispatcher?pimg=tmp--54132671" width="150" /></font></strong></font></span></font></font></font></span></div><div align="left"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font style="font-size: 18pt;"><font style="font-size: 8pt;"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 1px;"><font style="font-size: 8pt;"><strong><font size="2"> </font></strong></font></span></font></font></font></span></div><div align="left"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font style="font-size: 18pt;"><font style="font-size: 8pt;"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 1px;"><font style="font-size: 8pt;"><strong><font size="2"> </font></strong></font></span></font></font></font></span></div><div align="left"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font style="font-size: 18pt;"><font style="font-size: 8pt;"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 1px;"><font style="font-size: 8pt;"><strong><font size="2"> </font></strong></font></span></font></font></font></span></div><div align="left"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font style="font-size: 18pt;"><font style="font-size: 8pt;"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 1px;"><font style="font-size: 8pt;"><strong><font size="2">Know your ability</font></strong></font></span></font></font></font></span></div></div><div align="left"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font style="font-size: 18pt;"><font size="2" style="font-size: 8pt;">Take tools for work that you can perform </font></font></font></span></div><div align="left"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font style="font-size: 18pt;"><font size="2" style="font-size: 8pt;">Try to fix things if you are sure that you can improve how they work </font></font></font></span></div><div align="left"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font style="font-size: 18pt;"><font size="2" style="font-size: 8pt;">Do not depend on others for your mechanical needs </font></font></font></span></div><div align="left"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font style="font-size: 18pt;"><font style="font-size: 8pt;"><font size="2"><strong>Know your bike</strong> </font></font></font></font></span></div><div align="left"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font style="font-size: 18pt;"><font size="2" style="font-size: 8pt;">Maintain your bike or let a bike shop do it for you; twice a year for heavy use </font></font></font></span></div><div align="left"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font style="font-size: 18pt;"><font size="2" style="font-size: 8pt;">Catch problems before they happen on the road with regular inspections </font></font></font></span></div><div align="left"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font style="font-size: 18pt;"><font size="2" style="font-size: 8pt;">If you have hard to find items on your bike, stock up when you can </font></font></font></span></div><div align="left"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font style="font-size: 18pt;"><font style="font-size: 8pt;"><font size="2"><strong>Know your ride</strong> </font></font></font></font></span></div><div align="left"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font style="font-size: 18pt;"><font size="2" style="font-size: 8pt;">If you are going to be far from civilization, prepare with extra tools or parts </font></font></font></span></div><div align="left"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font style="font-size: 18pt;"><font size="2" style="font-size: 8pt;">For short rides, you might not carry any tools if you don't mind walking </font></font></font></span></div><div align="left"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font style="font-size: 18pt;"><font size="2" style="font-size: 8pt;">Urban areas may have more glass in the roadway; bring patches and a tube </font></font></font></span></div><div align="left"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font style="font-size: 18pt;"><font style="font-size: 8pt;"><font size="2"><strong>Know your tools</strong> </font></font></font></font></span></div><div align="left"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font style="font-size: 18pt;"><font style="font-size: 8pt;"><a class="a_stdLink" href="http://www.ubcbike.com/store/product/144019/UBC-Custom-Tire-Lever-Tool/" linktype="link" shape="rect" style="color: blue; text-decoration: underline;" track="on"><font size="2">Tire levers</font></a><font size="2">, tube, </font><a class="a_stdLink" href="http://www.ubcbike.com/store/product/114857/Genuine-Innovations-Microflate-CO2-Tire-Inflator-%2816-Grams%29/" linktype="link" shape="rect" style="color: blue; text-decoration: underline;" track="on"><font size="2">pump</font></a><font size="2"> and </font><a class="a_stdLink" href="http://www.ubcbike.com/store/product/120592/Park-Glueless-GP-2/" linktype="link" shape="rect" style="color: blue; text-decoration: underline;" track="on"><font size="2">patch kit for flats </font></a></font></font></font></span><div><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font style="font-size: 18pt;"><font style="font-size: 8pt;"><a class="a_stdLink" href="http://www.ubcbike.com/store/product/138156/Park-lB-2C-Folding-Tool-Tool-%281.5-mm--8-mm%29/" linktype="link" shape="rect" style="color: blue; text-decoration: underline;" track="on"><font size="2">Allen wrenches</font></a><font size="2">, </font><a class="a_stdLink" href="http://www.ubcbike.com/store/product/137465/Park-Chain-Tool-Tool/" linktype="link" shape="rect" style="color: blue; text-decoration: underline;" track="on"><font size="2">chain tool </font></a><font size="2">and </font><a href="http://www.ubcbike.com/store/product/138595/Crank-Brothers-Multi-19-Tool-%28BLACK%29/" linktype="link" shape="rect" style="color: blue; text-decoration: underline;" track="on"><font size="2">screwdriver</font></a><font size="2"> for mechanicals. </font></font></font></font></span><div><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font style="font-size: 18pt;"><font style="font-size: 8pt;"><font size="2">Park has a nifty </font><a href="http://www.ubcbike.com/store/product/138159/Park-Wtk-1-Ess.-Tool-Kit-Tool/" linktype="link" shape="rect" style="color: blue; text-decoration: underline;" track="on"><font size="2">tool kit</font></a><font size="2"> that includes virtually everything will need</font></font></font></font></span></div></div><div align="left"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font style="font-size: 18pt;"><font size="2"><font style="font-size: 8pt;"><img align="right" border="0" contenteditable="false" height="104" src="https://ui.constantcontact.com/rnavmap/tip/dispatcher?pimg=tmp-1269405686" width="158" />Understand which tools are needed for your bike; tools don't fix things, people do! </font><font style="font-size: 8pt;"><strong> </strong></font></font></font></font></span></div><div align="left"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font style="font-size: 18pt;"><font size="2">Know your options </font></font></font></span></div><div align="left"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font size="2" style="font-size: 8pt;">If you carry a phone for emergencies, make sure you have reception on your ride </font></font></span></div><div align="left"><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font size="2" style="font-size: 8pt;">First aid can be an important part of a tool kit; know how to use it. </font><font style="font-size: 8pt;"><font size="2">Stop to help others but only attempt to fix what you know you can. </font></font></font></span><div><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font style="font-size: 8pt;"><font size="2"> </font></font></font></span></div><span align="left" style="font-family: arial narrow,arial mt condensed light,sans-serif; color: rgb(5, 85, 112); font-size: 18pt;" styleclass="style_ArticleTitle"><font style="font-size: 10pt;"><font style="font-size: 8pt;"><a href="http://www.ubcbike.com/store/category/19/621/Tools/" linktype="link" shape="rect" style="color: blue; text-decoration: underline;" track="on"><font size="2">Check out our Tools </font></a></font></font></span></div><font color="#096079" size="2"> </font><div> Tips Provided by <img align="left" border="0" contenteditable="false" height="72" src="https://ui.constantcontact.com/rnavmap/tip/dispatcher?pimg=tmp-357755518" width="343" /><font style="font-size: 8pt;"> </font></div><div align="right"> </div></div> |
2010-09-21 09:48:52.0 |
Essentials you need for the Road |
Tools for the Road |
Public |
| 55 |
106 |
General |
<h3><img src="http://www.freakingnews.com/pictures/30500/Bicycle-Racing--30877.jpg" style="width: 250px; float: left; height: 195px; margin-right: 10px;" /></h3><p style="text-align: center;"><span style="font-size: 28px;">Top Fitness In 7 Hours A Week</span></p><p> </p><p>By Fred Matheny</p><p> </p><p> </p><p>1903 Tour de France</p><p>Even in 1903 there were super-fit cyclists.</p><p> </p><p>"If only I had more time to train, I'd be in super shape." Ever overhear that comment on the club ride? I bet you have. You may have even said it yourself. It ranks way ahead of other cycling "if onlys" — wishes for more power, a faster sprint or a lighter bike. Give me 20 hours a week on the bike, we fantasize, and Lance would be in trouble.</p><p> </p><p>Sorry. More mileage, by itself, is unlikely to make us better riders. And that's good consolation for riders fighting a time crunch.</p><p> </p><p>Let's examine why a modest amount of training time allows you to unlock nearly all of your genetic potential. Then I'll show you how to reach a very high level of fitness by training only 7 hours per week.</p><p> </p><p>More Mileage Doesn't Guarantee More Fitness</p><p>When some people start riding, 10 miles is a real demand. But soon they can ride longer, and their average speed improves markedly. However, after some months they reach a depressing plateau. Average speed stagnates and it's harder to tack an additional 15 miles on weekend rides. Even when they increase training mileage substantially, performance refuses to budge — and it may even deteriorate if they wind up overtraining.</p><p> </p><p>Each of us has inherited limits to our abilities. Simply adding mileage won't shatter that genetic ceiling. In fact, riding too much can slow us down rather than make us faster when we exceed our capacity to recover.</p><p> </p><p>EXAMPLE! Runners are more susceptible to injury than cyclists because of the high-impact nature of their sport. As a result, runners get harsh reminders from their bodies that they're overdoing it.</p><p> </p><p>Sports scientists agree that the injury rate for many runners jumps sharply at about 30 miles per week. Stay below this number and most runners can perform almost as well as they would at 50 or 70 miles a week — and have a far lower incidence of injury.</p><p> </p><p>Because cycling is a compliant, non-impact sport, we don't get such a dramatic warning that we've reached our mileage limit. But current thinking places it at about 110 to 150 miles per week for people who work for a living. That's 6 to 9 hours of riding.</p><p> </p><p>As Olympic road cycling champion Connie Carpenter-Phinney has noted, "If you work full time, 10 hours of riding each week is a lot."</p><p> </p><p>There's one more fallacy of wishing for unlimited time to ride: you'd probably get bored with cycling. Isn't gonna happen — you love to ride, right? But if all you did was ride — no weight training, no hiking, no leisurely Saturday mornings puttering around the house — you'd eventually come to dislike the bike.</p><p> </p><p>Deciding How Much To Train</p><p>Pro cyclists often ride 20-30 hours a week. Riders training for ultramarathon events may log even more. Recreational racers (category 3, 4, 5 and masters) usually put in about 10 weekly hours, although some get by on 5 or 7 quality hours if their events are short. Most people with careers, families and other time constraints find that 7 hours a week is plenty of riding to meet their goals. Fast centuries require occasional training rides of 4 or 5 hours, but other weekly jaunts can be shorter.</p><p> </p><p>All of this said, trying to ride a set number of hours each week — and getting frustrated if you don't meet that goal — is exactly the wrong approach.</p><p> </p><p>You're an experiment of one. That's what running philosopher and physician George Sheehan used to say and he was right. We're all individuals. The training program that makes Lance Armstrong fit enough to win the Tour de France would make most of us too tired to get a leg over the bike. The secret? Ride when you can, and have fun when you do. You shouldn't punch a time clock when you get on your bike.</p><p> </p><p>7-Hours-A-Week Training</p><p>You can get in excellent cycling shape on an average of only 60 enjoyable minutes of riding each day. This leaves plenty of time to mow the lawn, buy the groceries, say hi to the spouse and maybe even hold down a job.</p><p> </p><p>Even though this program allots 7 hours, avoid simply riding an hour each day. That can't give you endurance or recovery. Instead, ride longer some days and take other days completely off the bike. Your personal schedule will determine the exact mix, but most people ride more on weekends when they're off work. They schedule non-cycling days for weekdays. Here's a weekly schedule that works for many riders:</p><p> </p><p>7-Hours-A-Week Training Schedule</p><p> </p><p> *</p><p> Monday — Rest day with 15 minutes of resistance training.</p><p> *</p><p> Tuesday — Ride 1 hour with 3-8 sprints or other short, hard efforts.</p><p> *</p><p> Wednesday — Ride 1 hour at a steady, moderate pace.</p><p> *</p><p> Thursday — Ride 1 hour including 20 minutes of hard effort (time trialing, jamming short hills, ascending a long climb, pushing into a headwind, and so on).</p><p> *</p><p> Friday — Rest day with 15 minutes of resistance training.</p><p> *</p><p> Saturday — Ride 1 hour at an easy pace.</p><p> *</p><p> Sunday — Ride 3 hours at a varied pace (group rides or hilly courses are good choices).</p><p> </p><p>Remember, intensity is one key to this program. If you could ride 200 to 400 miles per week, sheer volume would guarantee a high level of fitness. But you can't. Instead, make up for missing miles by including intense efforts. Mix short, hard efforts like sprints with longer, steady efforts on hills or into the wind. Spirited group rides raise intensity, too. Aim for efforts at or above your lactate threshold. <a class="link-category" href="http://www.ubcbike.com/store/category/19/680/Heart-Rate-Monitors/" id="category-680">Heart Rate Monitors</a> <a class="a_stdLink" href="http://www.ubcbike.net/articles/Polar-Sport-Zones-for-Cycling.cfm">Zone Training</a><br /> </p><p> </p><p>Lactate threshold is also called "anaerobic threshold." It's the exertion level beyond with the body can no longer produce energy aerobically, resulting in the buildup of lactic acid. This is marked by muscle fatigue, pain, and shallow, rapid breathing. <a class="a_stdLink" href="http://www.ubcbike.net/articles/Performance-Testing.cfm">Performance Testing</a></p><p> </p><p>The key is varying the intensity during the week. If you always go at a medium pace, your fitness will be mediocre. So, when you go hard, go really hard. When you go easy, go at a pace that Colorado cycling coach Skip Hamilton calls "guilt-producingly slow." You must learn to go slowly.</p><p> </p><p>A second key is sufficient rest. Intense workouts boost your speed and power, but this increased fitness comes at a price. Put the hammer down too often and soon you'll be tired, irritable and slow — all the hallmarks of overtraining. This is why I recommend staying off the bike at least 2 days each week. Lift a little, take a relaxing walk, prop up your feet and read a good book. When the time comes to train hard or to beat up your friends on weekend rides, you'll be rested and ready.</p><p> </p><p>Don't forget to squeeze in some resistance training. Cycling is great in many ways, but it doesn't do much for the upper body. Maintaining muscle volume is crucial as we age. So, cheat on the 7-hours-a-week maximum and find 15 minutes 2 days each week for some basic upper-body exercises. Pushups, pull-ups, crunches for the abs and a low-back exercise (such as back extensions) are all you need. Knock off a couple of sets of each to complement your saddle time. A good time to do this simple-but-effective resistance program is right after easy rides when you're warm.</p><p> </p><p>Are you so busy that finding even 7 weekly hours looks like mission impossible? The trick is to examine your daily schedule and look for small segments of free time. For example:</p><p> </p><p> * Can you get up early and ride before work? With modern<a class="a_stdLink" href="http://www.ubcbike.com/store/category/19/564/Lights-%26-Parts/"> lighting </a>systems, pre-dawn rides are safe. It's cooler, less windy and traffic's often lighter, too.</p><p> * How about a lunch-hour workout? With a little planning, you can change, get in a brisk 60-minute ride, clean up and be back at the desk in 70 to 75 minutes. Eat half your lunch at your midmorning break and the rest during the afternoon.</p><p> * Late evening is a good time for many people to exercise. Dinner is over, you've had some family time and a great workout is a lot better for you than slouching on the couch in front of the cardiac tube. Again, modern lighting systems make after-dark rides a snap.</p><p> * <a href="http://www.ubcbike.com/store/category/22/622/Trainers%3B-Rollers-%26-Parts/">Ride indoors.</a> If you don't like riding in the dark or nasty weather, consider pedaling on a trainer. An hour passes quickly if you vary your workouts, use a big fan for cooling, drink plenty of fluids and watch race videos as you pedal.</p><p> * Commute. A 5- to 10-mile ride to work with a longer loop home provides an automatic 1 or 2 hours of cycling each day. Why sit in a car and stress about finding time to ride when you could use your bike for daily transportation?!</p><p> </p><p>Finally, ride smart. Is there a negative to this 7-hours-a-week program? Of course. In lengthy events such as centuries or week-long tours, you won't have the endurance of riders blessed with more training time. The solution is to realize your limitation and ride accordingly. Sit in a paceline, back off a bit on climbs, eat and drink often. You'll do fine.</p><p> </p><p><span style="font-size: 8px;">Fred's also a cycling world-record holderThis Signature Series article is provided courtesy of RoadBikeRider.com. It comes from RoadBikeRider's bible of training for cycling, Fred Matheny's Complete Book of Road Bike Training by Fred Matheny. </span><span style="font-size: 8px;">From the cover: During three decades as a road rider and cycling writer, Fred Matheny has built an international reputation for his contributions to the sport. In this, his thirteenth book, he amasses his knowledge and that of many other experts in what is truly the complete book of road bike training. </span><span style="font-size: 8px;">RoadBikeRider offers Fred's book, many more cycling guides and even a free weekly e-mail newsletter full of tips and news for aspiring bicyclists.</span></p> |
2010-11-04 10:42:58.0 |
7 Hours a Week |
Top Fitness |
Public |
| 56 |
33 |
Training |
<p><strong><font size="3"><img alt="" src="http://www.ridewithoutlimits.org/images/content/pagebuilder/11103.jpg" style="width: 450px; height: 106px" /></font></strong></p><p><strong>The winner of the 2010 Ride Without Limits Jersey is Wendy Wills. Congratulations to all of you who have met or exceeded $500 in fundraising. </strong><strong>Wendy has raised $800 and her name was drawn today by Jessie.</strong></p><p><strong><font size="3">SAN ANTONIO UCP TRAINING RIDE</font></strong> <br />All riders are welcomed, however, it is not for beginners.<br />B & A level riders recommended.<br />If you are want a challenge and you want to push yourself this is for you.</p><p><span style="font-size: 12px"><u><strong>The pace won't be the issue it will be the hills..... This is not for the faint of heart!<br /><br /></strong></u></span><span style="font-weight: bold">WHAT YOU NEED TO KNOW</span>:<br />Saturday Rollout Time 8:00<br /> <br />Ride pace - 15-19 MPH average. This is not a race, but be rest assured you will be challenged.<br />Distance(s): On Saturday <a class="a_stdLink" href="http://www.mapmyride.com/ride/united-states/fl/san-antonio/320127489796034039">50</a> or <a class="a_stdLink" href="http://www.mapmyride.com/ride/united-states/fl/san-antonio/214127317161546824">65</a> miles depending on the group...<br /> </p><div>RULES OF THE ROAD </div><p><strong><u>Single file - riders will ride single file line.<br /></u></strong>*Stop Signs - We stop at all stop signs.<br />Cars and Traffic - We ride with confidence, call out car up and car back. Additionally, we allow cars to pass. </p><p>FYI - UCP Registered Riders receive a complimentary bike Fit and a bike inspection...</p><p><a class="a_stdLink" href="http://ubcbike.net/images/userfiles/Image/mannyshandsignals[1].JPG">Common Hand Signals</a> <br /> <br />Check List: We will have a SAG vehicle, however, NO Mechanical support.</p><p><a class="a_stdLink" href="http://www.ubcbike.com/store/search.asp?themefield=product_theme&theme=Warm%20Clothing">Light Cool Weather Gear</a> *<a class="a_stdLink" href="http://www.ubcbike.com/store/category/17/553/Helmets-%26-Parts/">HELMET</a> A MUST<br />*Your bike MUST be in good working order. This includes worn tires.<br />Food - We suggest 1 -3 Nutritional Bars such as a <a class="a_stdLink" href="http://www.ubcbike.com/store/search/brand/Clif/">Cliff</a>, <a class="a_stdLink" href="http://www.ubcbike.com/store/search/brand/Hammer/">Hammer</a> or other <a class="a_stdLink" href="http://www.ubcbike.com/store/category/28/730/Food-%26-Nutrition/">nutritional products</a> <br />2 <a class="a_stdLink" href="http://www.ubcbike.com/store/category/19/499/Hydration-%26-Parts/">Water Bottles</a>. We suggest filling then with <a class="a_stdLink" href="http://www.ubcbike.com/store/search/brand/Hammer/" linktype="link" shape="rect" style="color: blue; text-decoration: underline" track="on">Hammer Nutrition </a>or <a class="a_stdLink" href="http://www.ubcbike.com/store/search/brand/Endurox/" linktype="link" shape="rect" style="color: blue; text-decoration: underline" track="on">similar products</a>.<br />Spare Tube & <a class="a_stdLink" href="http://www.ubcbike.com/store/category/19/587/Pump-%26-Parts/">CO2 Cartridge</a><br /><a class="a_stdLink" href="http://www.ubcbike.com/store/category/19/621/Tools/">Basic Tools</a> - <a class="a_stdLink" href="http://www.ubcbike.com/store/product/144019/UBC-Custom-Tire-Lever-Tool/">Tire levers</a>, <a class="a_stdLink" href="http://www.ubcbike.com/store/product/138595/Crank-Brothers-Multi-19-Tool-%28BLACK%29/">allen wrench</a>.<br />Money - a few dollars if you want to buy water or food at one of the stops.<br />*ID Card or drivers license.<br />*No Exemptions.<br /> <br />Directions - 526 7th Ave, San Antonio, FL<br />I-75 North to SR. 52 (exit 285) head East (right) to Curley Rd. (approx. 5 miles) turn North (left) to Railroad Rd. turn West (left) Ball field parking lot on the right.<br /><br /> </p> |
2010-10-25 14:11:27.0 |
2010 Training ride |
UCP TRAINING RIDE |
Private |
| 57 |
12 |
Training |
<table aria-level="0" aria-posinset="0" aria-setsize="0" border="0" cellpadding="5" cellspacing="0" cols="0" contenteditable="inherit" datapagesize="0" id="textEdit" tabindex="0" width="100%"><tbody><tr><td align="left" colspan="1" rowspan="1" style="color: rgb(9, 96, 121); font-family: Arial,Helvetica,sans-serif; font-size: 8pt;" styleclass="style_MainText"><div align="center"><span align="center" style="color: rgb(5, 85, 112); font-family: Arial Narrow,Arial MT Condensed Light,sans-serif; font-size: 18pt;" styleclass="style_ArticleTitle"><img align="right" border="0" contenteditable="false" height="185" src="http://education.polarusa.com/Products/cs/images/eng_power_output_sensor_page_bike.gif" width="175" /></span></div><div align="left"><font style="font-size: 18pt;">Understanding Cadence Cont. </font><font color="#336600"><strong><font style="font-size: 12pt;">T</font></strong></font><span align="left" color="#17950a" style="font-family: Arial,Helvetica,sans-serif; color: rgb(9, 96, 121); font-size: 10pt;"><font color="#336600" style="font-size: 8pt;"><strong>raining Benefits</strong></font><font style="font-size: 8pt;"> </font></span>PEDAL CADENCE (spinning) While training, it is important to consciously work on your pedal cadence (revolutions per minute). As you ride you want to learn to associate your cadence and how it affects your Heart rate. For most, cycling is used for weight control, fitness, organized rides and overall quality of life. It is fairly easy to get this information you want, <a class="a_stdLink" href="http://www.ubcbike.com/store/product/133588/Polar-CS200-w--Cadence-%28Grey%29/" linktype="link" shape="rect" style="color: blue ! important; text-decoration: underline ! important;" track="on">computers</a> today offer both Heart Rate, Cadence and are Wireless. (As a side note if you are involved in other sports such as running you may consider a <a class="a_stdLink" href="http://www.ubcbike.com/store/product/145649/Polar-FT60M-%28Black%29/" linktype="link" shape="rect" style="color: blue ! important; text-decoration: underline ! important;" track="on">wrist</a> mounted computer, these computer have all the bike functions, purchased extra). <strong> </strong><div><strong> </strong></div><strong>So here is how it works </strong>: <img align="right" border="0" contenteditable="false" height="144" src="http://www.polarusa.com/files/training_articles/en//HR_zones_RGB_150dpi.jpg" width="303" /> </div><div>Exercise zones are ranges between the lower and upper heart rate limits expressed as beats per minute (bpm) or as percentages of your maximum heart rate (HRmax). HRmax is the highest number of heartbeats per minute during maximum physical exertion. See note below</div><div><strong>Heart Rate Target Zones<br /></strong>Exercise can be divided into three different intensity zones. Each of these intensity levels corresponds to various health and fitness improving mechanisms in your body.<br /><div><strong> </strong></div><strong>Light Intensity Zone<br /></strong>When your heart beats at<u> 60-70%</u> of your HRmax (HRmax %), you are in the Light Intensity Zone. Whether you have just started working out or you exercise fairly regularly, much of your workout will be in this zone. Fat is the body's main source of energy at this level of intensity; therefore, this zone is also good for weight control. This intensity still feels fairly easy for most people and provides, for example, the following benefits:</div><div>Helps in weight control</div><div>Improves endurance</div><div>Improves aerobic fitness</div><div><div><strong>NOTE: To train at this Zone you will find it difficult to ride with other riders, since your ground speed will most likely be slower. You are only concerned about spinning 85-95 revolutions per minute (RPM) using lower gears - i.e. easier gears for a period of time, such as for an hour, how far you went or how fast you went is not important. The point of this Zone workout is to burn body fat and to improve your aerobic fitness. </strong>I recommend that you train at this Zone 75-80% of the time. Increasing your time(s) as you progress. By the way, stay focused (guys) when someone passes you on the trail, <em><strong><u>don't forget</u></strong> th</em>at you are in training mode. </div><div><strong> </strong></div><strong>Moderate Intensity Zone</strong><br />Push on to <u>70-80%</u> of your HRmax, and you are in the Moderate Intensity Zone. This is especially good for people who are exercising regularly. For most people, this is often the fastest pace they can maintain and still remain comfortable and free of pain. (You are still spinning, 85-95 RPM, however, you are finding it easier to spin a slightly higher gear i.e. harder gear, therefore, your ground speed will increase and now you can consider using distance as a training goal i.e. 20 miles in 1hour during this training zone. Exercising in this zone is particularly effective for improving aerobic (i.e. cardiovascular) fitness. Word of Caution: If you are out of shape in this Zone, your muscles will use carbohydrates for fuel (<a class="a_stdLink" href="http://en.wikipedia.org/wiki/Hitting_the_wall" linktype="link" shape="rect" style="color: blue ! important; text-decoration: underline ! important;" track="on">bonking</a> is most likely to occur) when you are exercising in this zone. Often riders want to ride or train in this Zone, but they are not ready and they suffer. As you get fitter, your body starts using a higher and higher percentage of fat for fuel, thus preserving its limited stores of muscle carbohydrate. Exercising in the moderate intensity zone results in some additional benefits:</div><div>Improves aerobic fitness</div><div>Improves endurance</div><div>Helps in weight control</div><div>Accustoms your body to exercising at a <u>faster pace</u></div><div>Begins to raise the speed you can maintain <u>without</u> building up lactic acid (Burning in the legs). <strong>NOTE: When should you train at this mode?</strong> Assuming you have been training as suggested in the light Zone, train about 10-15% of the time in this Zone. Use this Zone when you join a riding group and push yourself. You will find it easy to push a bigger gear and yet spin at 85-95 RPM. You will be able to <em><u>assuming</u></em> you have been training correctly. </div><div> </div><div><strong>Hard Intensity Zone</strong><br />At 80-90% of your HRmax, you have moved into the Hard Intensity Zone. Exercise in the hard intensity zone definitely feels "hard". You will find yourself breathing heavily, having tired muscles and feeling fatigued. This intensity is recommended occasionally for <em><u>fit people</u></em>. Exercising in this zone is intensive, so it provides some unique benefits:</div><div><div>Increases muscles' tolerance to lactic acid</div><div>Improves hard, short effort ability</div><div><strong>NOTE: When should you train at this mode? Infrequently, 5%-10% of the time. A great place to see if you are ready is come ride with us at San Ann. </strong>When you exercise in the correct intensity zones, it guarantees your enjoyment. As you train alternate between intensity zones to improve your fitness and get variation in your exercise. Remember that the lower the intensity the longer you can comfortably exercise in it. Exercise in the higher intensity for shorter periods, remember it's about getting in shape and improving your quality of life. </div></div><div> </div><div><strong>To Calculate your Max Heart Rate take your age and subtract it from 220 (this is a general rule of thumb and it does not take into account your current fitness level). Then you train using the % provided above. </strong></div><div> </div><div>If you have any questions please call us or come by we are always happy to help. 813-971-2277</div><div> </div><div>Check Out Our Computers with Cadence and Heart Rate</div><div><a class="a_stdLink" href="http://www.ubcbike.com/store/product/142963/Cateye-V3-TR300TW-%28Black%29/" linktype="link" shape="rect" style="color: blue ! important; text-decoration: underline ! important;" track="on">Cateye</a> <a class="a_stdLink" href="http://www.ubcbike.com/store/category/19/680/Heart-Rate-Monitors/" linktype="link" shape="rect" style="color: blue ! important; text-decoration: underline ! important;" track="on">Polar</a></div></td></tr></tbody></table> |
2010-09-01 13:39:42.0 |
Learn how to associate your cadence and how it affects your Heart Rate |
Understanding Cadence - Part 2 |
Public |
| 58 |
120 |
General |
<h3 style="text-align: center"><img src="http://ubcbike.net/images/userfiles/Image/misc 103010 052bike raffle.JPG" style="width: 250px; float: left; height: 321px; margin-right: 10px" /><img alt="" src="http://mail.google.com/a/ubcbike.com/?ui=2&ik=ffa83b41ad&view=att&th=12bd02a7915efec0&attid=0.1&disp=emb&zw" style="width: 296px; height: 82px" /></h3><h3>Congratulations to Robby & Lisa Rodriguez! </h3><p><span style="font-size: 11px">Winners of the UBC bike giveaway! UCP sold raffle tickets to help raise monies and UBC gave away the bike.</span></p><p><span style="font-size: 11px">You can still win a bike from Carrollwood Bicycle Emporium </span></p><h3><span style="color: #f00"><span style="font-size: 11px"><font face="Arial">Raffle Tickets are 1 for $10 and 3 for $20</font></span></span></h3><h3><a class="a_stdLink" href="javascript:void(0)/*312*/"><span style="color: #f00"><span style="font-size: 11px"><font face="Arial">Drawing held the day of the event at Crews Lake Park Nov 20th </font></span></span></a><span style="color: #f00"><span style="font-size: 11px"><a class="a_stdLink"> </a><font face="Arial"><a target="_blank" title="Trek Bicycle Raffle Tickets"><font face="Arial">Buy Tickets Now!</font></a></font></span></span><span style="color: #f00"><span style="font-size: 11px"><font face="Arial"><a class="a_stdLink" href="https://secure.qgiv.com/cps_donors/index.php?key=ucptampa&event=2683" target="_blank" title="Trek Bicycle Raffle Tickets"> </a></font></span></span></h3><p><span _fck_bookmark="1" style="display: none"> </span></p><p><span style="color: #00f"><span style="font-size: 10px"><span _fck_bookmark="1" style="display: none"> </span>Don't forget that UCP registered riders get a complimentary bike inspection and fitting... <span _fck_bookmark="1" style="display: none"> </span><a class="a_stdLink" href="http://www.ubcbike.net/ucp.cfm">Schedule now!</a></span></span></p><p><span _fck_bookmark="1" style="display: none"> </span></p><p> </p><p> </p><p> </p><p>More info</p><p>Patti Hansen<br />Director of Grants and Program Development<br />United Cerebral Palsy of Tampa Bay, Inc.<br />2215 E. Henry Avenue<br />Tampa, FL 33610<br />813-239-1179 ext.227<br /><a class="a_stdLink" href="mailto:phansen@ucptampa.org">phansen@ucptampa.org</a><br /><a href="http://www.ucptampa.org">www.ucptampa.org</a></p> |
2010-11-15 13:32:28.0 |
Robby & Lisa Rodriguez |
Winners of Bike UCP 2010 |
Public |
| 59 |
34 |
Buyers Guide |
<p> </p><table align="center" border="0" style="width: 580px;" width="580"><tbody><tr><td style="text-align: center;"><img alt="" src="http://ubcbike.net/images/userfiles/Image/Komen.jpg" style="width: 500px; height: 154px;" /></td></tr><tr><td><p>"Women's," or "women's-specific" are terms being attached to just about any product marketed to women. Yet, it's surprising how often these items aren't any different than men's. That's why we're careful to carry only women's bicycles, clothing and accessories proven to deliver the fit, comfort, function and value you expect and deserve. Here we offer a small sample. Be sure to stop by to see our full selection of women's cycling products. And feel free to contact us any time for suggestions and advice with all your cycling needs!</p></td></tr></tbody></table><p style="margin: 0px;"> </p><p> </p><p> </p><table align="center" border="0" style="width: 500px;" width="580"><tbody><tr><td><div style="text-align: center;"> <img src="http://images.nitrosell.com/product_images/2/475/CLJE481001.jpg" style="width: 222px; height: 206px;" /></div></td><td bgcolor="#aaaaaa"><div align="center"><p><strong>Louis Garneau - </strong>The Beeze Jersey combines the lightweight feel of Airdry fabric with the comfort and moisture wicking properties on Mesh inserts to keep you dry. Plus, the fabric has built-in UV protection, and there are also 3 rear pockets, a separate MP3 player pocket, and reflective details for safety, too. </p><p><span style="color: rgb(238, 130, 238);"><a class="a_stdLink" href="http://www.ubcbike.com/store/product/149233/Louis-Garneau-Breeze-Jersey-%28SML---African-Violet%29/">More info... </a></span></p><p><span style="color: rgb(238, 130, 238);"><a class="link-category-select" href="http://www.ubcbike.com/store/category/17/748/Jacket-Womens/" id="category-748">Jacket Womens</a><br /><a class="link-category" href="http://www.ubcbike.com/store/category/17/728/Jersey-Womens/" id="category-728">Jersey Womens</a><br /></span></p><p style="margin: 0px;"> </p></div></td></tr><tr><td bgcolor="#aaaaaa"><div><p style="margin: 0px;"><strong>Giro Phase - </strong>A great helmet is so comfortable that it virtually disappears when you put it on.<span _fck_bookmark="1" style="display: none;"> </span>The Phase is compact, cool, and durable enough to handle even the most daunting climbs and rock-strewn ribbons of singletrack. And it’s a super value for riders who want high-profile performance in a low-profile helmet.</p><p style="margin: 0px;"><a class="a_stdLink" href="http://www.ubcbike.com/store/product/147305/Giro-Phase-Helmet-%28MED-55-59-cm---Titanium-Emerald-Flowers%29/">More Info...</a></p><p style="margin: 0px;">More <a class="link-category-select" href="http://www.ubcbike.com/store/category/17/553/Helmets-%26-Parts/" id="category-553">Helmets & Parts</a><br /> </p></div></td><td><div style="text-align: center;"><img alt="" src="http://images.nitrosell.com/product_images/2/475/CLHE0674.jpg" style="width: 226px; height: 237px;" title="Louis Garneau's Singlet 1000 Baselayer makes every ride better!" /></div></td></tr><tr><td><div style="text-align: center;"><img alt="" src="http://images.nitrosell.com/product_images/2/475/CLSH294001.jpg" style="width: 157px; height: 147px;" title="Sidi's Women's Genius 5 Mesh shoes hug your feet!" /></div></td><td bgcolor="#aaaaaa"><p><br /><br /><strong>Pearl Izumi - </strong>women's Race RD model provides benchmark performance and fit in a light and affordable package with top of the line features like our 1:1 Power Plate with built in Longitudinal Arch Support and Patent Pending 1:1 Anatomic Buckle Closure System. <a class="a_stdLink" href="http://www.ubcbike.com/store/product/148472/Pearl-Izumi-Race-Road-Shoes-%2842-EU---White-Silver%29/">More info...</a></p><p><a class="a_stdLink" href="http://www.ubcbike.com/store/category/30/738/Mountain-%28Womens%29/">Womens ATB Shoes</a> <a class="a_stdLink" href="http://www.ubcbike.com/store/category/30/737/Road-%28Womens%29/">Womens Road Shoes</a><br /><a class="a_stdLink" href="http://www.ubcbike.com/store/category/30/744/Casual%2C-Spin%2C-Walkable-%28Women%29/">Womens Spinning and Casual Shoes</a></p></td></tr><tr><td bgcolor="#aaaaaa"><p><strong>Louis Garneau</strong> - The Fit Sensor 5.5 Shorts have a 5.5-inch inseam and 8-panel design that is fashionable yet muscle supportive. Plus, the flat-lock seams eliminate chafing and the Comfort chamois is perfectly padded for all-day rides. This short even has reflective logos for nighttime and early morning safety. </p><p><a class="a_stdLink" href="http://www.ubcbike.com/store/product/150415/Louis-Garneau-Fit-Sensor-5.5-Womens-Shorts-%28SML---Black%29/">More Info...</a></p><p><a class="link-category-select" href="http://www.ubcbike.com/store/category/17/726/Short-Womens-Triathlon/" id="category-726">Short Womens Triathlon</a><br /><a class="link-category" href="http://www.ubcbike.com/store/category/17/722/Short-Womens-Tight---Knicker/" id="category-722">Short Womens Tight / Knicker</a><br /><a class="link-category" href="http://www.ubcbike.com/store/category/17/723/Short-Womens-Baggy/" id="category-723">Short Womens Baggy</a><br /><a class="link-category" href="http://www.ubcbike.com/store/category/17/721/Short-Womens/" id="category-721">Short Womens</a><br /> </p></td><td><img src="http://images.nitrosell.com/product_images/2/475/CLSH355001.jpg" style="width: 222px; height: 248px;" title="Pearl Izumi's Women's 3D Race Liner Shorts offer the utmost comfort!" /></td></tr><tr><td><img src="http://images.nitrosell.com/product_images/2/475/BIRR1581.jpg" style="width: 260px; height: 260px;" title="Specialized's Jett saddle redefines comfort!" /></td><td bgcolor="#aaaaaa"><p><span style="font-size: 14px;"><strong>Cannondale Synapse</strong></span> - Pick your poison: Casual riding, fitness riding, or the occasional race. The Synapse Feminine can do it all. It has custom-chosen saddles and bars that shorten reach and fit women riders better. Available in Hi-MOD, carbon, and alloy models for a range of performance and pricing.</p><p>More info <a class="a_stdLink" href="http://www.ubcbike.com/store/product/147075/2010-Cannondale-Synapse-Six-Road-Bike-%2851-cm---Black%29/">Cannondale Synapse</a></p><p><a class="a_stdLink" href="http://www.ubcbike.com/store/product/147616/2010-Specialized-Myka-FSR-Comp-Womens-Mountain-Bike-%28SML---White%29/">Specialized Myka</a> <a class="a_stdLink" href="http://www.ubcbike.com/store/product/149939/2011-Cannondale-Trail-5-Mountain-Bike-%28SML---Black%29/">Cannondale Trail 5</a> <a class="product-link" href="http://www.ubcbike.com/store/product/146053/2010-Cannondale-Quick-3-Womens-Hybrid-Bike-%28MED---Blue%29/">Cannondale Quick 3 Womens Hybrid Bike </a> <a class="product-link" href="http://www.ubcbike.com/store/product/146834/2010-Cannondale-C02-F8-Feminine-Mountain-Bike-%28MED---Pistachio-Ice-Cream%29/">Cannondale C02 F8 Feminine Mountain Bike Pistachio Ice Cream)</a> <span class="product-summary"><br /></span><span class="product-summary"><br /></span></p><p> </p></td></tr><tr><td bgcolor="#aaaaaa"><div><p style="margin: 0px;"><strong> </strong></p><strong><span _fck_bookmark="1" style="display: none;"> </span> </strong><p><a class="a_stdLink" href="http://www.ubcbike.com/store/product/148503/Pearl-Izumi-Select-Gel-Fingerless-Gloves-%28LRG---Black-Scroll%29/"><strong>Pearl Izumi Select Gel</strong></a> - For riders who put in a lot of saddle time, nothing beats the Comfort Bridge Gel padding and Direct-Vent mesh back of our SELECT Gel Glove. <a class="a_stdLink" href="http://www.ubcbike.com/store/category/17/545/Gloves%3B-Etc./page2.html">More Ladies Gloves...</a></p><p style="margin: 0px;"><strong><a class="a_stdLink" href="#" id="desc_text_more" jquery1286992313046="41" style="display: none;">More Info +</a><span _fck_bookmark="1" style="display: none;"> </span><span _fck_bookmark="1" style="display: none;"> </span></strong></p></div></td><td><img src="http://images.nitrosell.com/product_images/2/475/CLGL253001.jpg" style="width: 250px; height: 240px;" /></td></tr></tbody></table><p style="margin: 0px;"> </p><p> </p><table align="center" border="0" style="width: 580px;" width="580"><tbody><tr><td><div align="center"><strong>Stop by soon to see these items and more from our wide women's selection!</strong></div></td></tr></tbody></table> |
2010-10-25 17:50:21.0 |
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