http://spriggcycling.forumotion.net/health-and-nutrition-f23/-t1.htm Post health and nutrition information here Fri, 22 Aug 2008 21:28:04 GMT 10 http://i45.servimg.com/u/f45/12/85/64/87/google10.jpg http://spriggcycling.forumotion.net/health-and-nutrition-f23/-t1.htm http://spriggcycling.forumotion.net/health-and-nutrition-f23/why-do-long-climbs-hurt-my-back-t223.htm Randy Question: I'm training for RAMROD, a one-day event in Washington state. It covers 155 miles with three major climbs totaling 10,000 feet of vertical gain. My weekend training ride includes a tough climb of 6,000 feet that I've done all-out for three weeks. Now the nerves in my lower back are inflamed and I'm in pain even on the flats. I've had an expert bike fit, so bad position isn't the cause. What's the solution? -- Jacques G. Coach Fred Replies: I'm glad you had your position checked. ... Health and Nutrition Fri, 22 Aug 2008 21:28:04 GMT http://spriggcycling.forumotion.net/health-and-nutrition-f23/why-do-long-climbs-hurt-my-back-t223.htm#230 http://spriggcycling.forumotion.net/health-and-nutrition-f23/why-do-long-climbs-hurt-my-back-t223.htm http://spriggcycling.forumotion.net/health-and-nutrition-f23/low-carb-diet-danger-t221.htm Randy Mack, the roadie who asked, said he was successfully losing weight on the popular low-carb regimen, but he lacked energy on longer rides and his snap on hills was abysmal. In my reply, I told Mack that on a low-carb diet "it's almost impossible to ride well, especially for long distances or at high speeds. After all, carbs are the source of glycogen, the muscles' primary fuel." My bottom line was this: "Losing weight is only one part of the equation. You also need to ... Health and Nutrition Fri, 22 Aug 2008 21:25:06 GMT http://spriggcycling.forumotion.net/health-and-nutrition-f23/low-carb-diet-danger-t221.htm#228 http://spriggcycling.forumotion.net/health-and-nutrition-f23/low-carb-diet-danger-t221.htm http://spriggcycling.forumotion.net/health-and-nutrition-f23/can-i-ride-well-on-the-south-beach-diet-t219.htm Randy Question: I have been on the South Beach diet for several months. I'm losing weight and riding okay, except that I lack energy on longer rides and my snap on hills is abysmal. I know I need more carbohydrate to ride well, but I'm afraid that if I add carbs in the form of sports drinks and energy bars I'll regain weight. What should I do? -- Mack K. Coach Fred Replies: A low-carb diet seems to work well initially for many people. That is, they lose weight for several months. But it ... Health and Nutrition Fri, 22 Aug 2008 21:20:09 GMT http://spriggcycling.forumotion.net/health-and-nutrition-f23/can-i-ride-well-on-the-south-beach-diet-t219.htm#226 http://spriggcycling.forumotion.net/health-and-nutrition-f23/can-i-ride-well-on-the-south-beach-diet-t219.htm http://spriggcycling.forumotion.net/health-and-nutrition-f23/how-can-i-keep-wheel-spray-away-t204.htm Randy Question: I just returned from the most miserable ride I've ever done! I got caught in the rain 30 miles from home. I had a windbreaker but water from the rear wheel sprayed up and soaked my shorts. The wet chamois rubbed me raw. What can I do next time to avoid this misery? -- Monty G. Coach Fred Replies: A bike with fenders is the best way to defeat rear-wheel spray. On a day when rain threatens, simply ride that bike. If it fits you well and you like it, there's no downside. Besides, ... Health and Nutrition Wed, 20 Aug 2008 01:45:38 GMT http://spriggcycling.forumotion.net/health-and-nutrition-f23/how-can-i-keep-wheel-spray-away-t204.htm#210 http://spriggcycling.forumotion.net/health-and-nutrition-f23/how-can-i-keep-wheel-spray-away-t204.htm http://spriggcycling.forumotion.net/health-and-nutrition-f23/what-should-i-eat-before-long-rides-t202.htm Randy Question: I don't have a problem with energy on my 90-minute weekday rides. But I bonk badly when going 75-100 miles on weekends. What should I eat for longer distances? -- Pete T. Coach Fred Replies: It's amazing how many calories we burn on long rides. A century can incinerate more than 4,000. Riders tend to underestimate how much food this represents. With the help of a calorie chart, put 4,000 calories worth of bagels, sandwiches, fruit and cookies on your kitchen table. Hint: It's ... Health and Nutrition Wed, 20 Aug 2008 01:41:32 GMT http://spriggcycling.forumotion.net/health-and-nutrition-f23/what-should-i-eat-before-long-rides-t202.htm#208 http://spriggcycling.forumotion.net/health-and-nutrition-f23/what-should-i-eat-before-long-rides-t202.htm http://spriggcycling.forumotion.net/health-and-nutrition-f23/how-can-i-avoid-numb-hands-t135.htm Randy Question: After about 30 minutes of riding, my hands get so numb and tingly that I can't shift gears. My handlebar is level with the saddle. Can you help? -- David W. Coach Fred Replies: You've already done one key thing to prevent hand numbness -- raise the handlebar. Doing so stops you from putting excessive weight on your hands that compresses nerves and blood vessels. So there must be another cause. Here are some suggestions to help you sleuth out the problem: Move your hands frequently. ... Health and Nutrition Thu, 14 Aug 2008 02:09:50 GMT http://spriggcycling.forumotion.net/health-and-nutrition-f23/how-can-i-avoid-numb-hands-t135.htm#140 http://spriggcycling.forumotion.net/health-and-nutrition-f23/how-can-i-avoid-numb-hands-t135.htm http://spriggcycling.forumotion.net/health-and-nutrition-f23/eat-when-the-crunch-is-on-t131.htm Randy Have you ever bonked on a long group ride because the pace was too hard to let you open, chew and swallow an energy bar? Racers are masters of eating on the fly. Here are their tricks for meals on wheels: Eat when you're at the back. You don't have to pedal as hard when you're sheltered in the draft. You'll be out of the way of other riders as you pull out food and shove it down. Eat when the pace eases. Look for downhills, lulls in the action or tailwind sections. Even a heart ... Health and Nutrition Thu, 14 Aug 2008 02:01:14 GMT http://spriggcycling.forumotion.net/health-and-nutrition-f23/eat-when-the-crunch-is-on-t131.htm#136 http://spriggcycling.forumotion.net/health-and-nutrition-f23/eat-when-the-crunch-is-on-t131.htm http://spriggcycling.forumotion.net/health-and-nutrition-f23/find-good-ride-food-in-the-supermarket-t128.htm Randy Is the high price of energy bars stealing from your tire budget? Bars are easy to carry and work well, but your local supermarket has many economical items that make good ride food. You need grub that's moist so you can get it down even when you have a dry mouth. It should be easy to chew so you don’t suffocate before you can swallow. It helps if the chow is bite size or can be broken down for easy handling. And it should travel well in your jersey pocket. You don't want to reach back for ... Health and Nutrition Thu, 14 Aug 2008 00:58:17 GMT http://spriggcycling.forumotion.net/health-and-nutrition-f23/find-good-ride-food-in-the-supermarket-t128.htm#133 http://spriggcycling.forumotion.net/health-and-nutrition-f23/find-good-ride-food-in-the-supermarket-t128.htm http://spriggcycling.forumotion.net/health-and-nutrition-f23/how-can-i-halt-hot-foot-t126.htm Randy Question: I'm a fitness-oriented rider and do about 3,500 miles each year. I've developed pain and numbness in the ball of my foot while wearing a new pair of road shoes. I mentioned this problem to one of my cycling buddies who had an even more severe foot problem. He had custom insoles made for his cycling shoes, and this worked well for him. Do you think this might be appropriate for me, too? -- Wayne R. Coach Fred Replies: Ah, now we know it's the heart of the season! Sufferers ... Health and Nutrition Thu, 14 Aug 2008 00:52:58 GMT http://spriggcycling.forumotion.net/health-and-nutrition-f23/how-can-i-halt-hot-foot-t126.htm#131 http://spriggcycling.forumotion.net/health-and-nutrition-f23/how-can-i-halt-hot-foot-t126.htm http://spriggcycling.forumotion.net/health-and-nutrition-f23/why-are-triceps-so-sore-after-long-rides-t118.htm Randy QUESTION: I did my first long ride of the season last weekend and my triceps are sore. I mean, really sore -- like I overdid it in the weight room. I didn't pedal with my arms, so why did this happen? -- Jason S. COACH FRED: Triceps, the "pushing" muscles on the back of your upper arms, get a workout in cycling because they support your body weight as you lean on the handlebar. The longer the ride, the greater the stress. Here are three tips for dealing with this problem, ... Health and Nutrition Thu, 14 Aug 2008 00:40:49 GMT http://spriggcycling.forumotion.net/health-and-nutrition-f23/why-are-triceps-so-sore-after-long-rides-t118.htm#123 http://spriggcycling.forumotion.net/health-and-nutrition-f23/why-are-triceps-so-sore-after-long-rides-t118.htm http://spriggcycling.forumotion.net/health-and-nutrition-f23/should-i-sip-or-chug-my-drinks-t113.htm Randy QUESTION: For years I've heard that it is best to hydrate on rides by sipping every 10-15 minutes, consuming one bottle of fluid each hour. Recently, I read an article that said our bodies absorb liquid more efficiently if it's ingested in larger quantities. It said to drink half a bottle on each half hour instead of sipping more often. What do you think? -- Ron M. COACH FRED: I've heard this, too, Ron. As I understand it, a large quantity of liquid all at once in your stomach hastens the ... Health and Nutrition Wed, 13 Aug 2008 01:46:19 GMT http://spriggcycling.forumotion.net/health-and-nutrition-f23/should-i-sip-or-chug-my-drinks-t113.htm#117 http://spriggcycling.forumotion.net/health-and-nutrition-f23/should-i-sip-or-chug-my-drinks-t113.htm http://spriggcycling.forumotion.net/health-and-nutrition-f23/why-are-my-legs-so-dead-t107.htm Randy QUESTION: I ride pretty hard on the weekend: three hours, 70 miles, climbs, rollers and fast downhills. When I try to go upstairs to the shower, my legs are dead. They don't want to move. What's happening? Lactic acid? How do the pros handle daily stages that are twice as long and hard for the three weeks of the Tour de France? -- Rick P. COACH FRED: My legs would be dead, too, after jamming through a three-hour ride at 23 mph! Contrary to popular belief, lactic acid doesn't cause ... Health and Nutrition Wed, 13 Aug 2008 01:35:10 GMT http://spriggcycling.forumotion.net/health-and-nutrition-f23/why-are-my-legs-so-dead-t107.htm#111 http://spriggcycling.forumotion.net/health-and-nutrition-f23/why-are-my-legs-so-dead-t107.htm http://spriggcycling.forumotion.net/health-and-nutrition-f23/when-should-i-cover-my-legs-t74.htm Randy QUESTION: I run with bare legs when it's in the 30s, but all the experienced riders around here wear tights even when it's much warmer. What's the rule for covering up? -- Blaise P. COACH FRED: A cyclist's knees are directly exposed to cold air. The danger is much more pronounced compared to running because the bike's greater speed generates more wind chill. The standard advice is to wear tights or leg warmers whenever the temperature is below 65 degrees. Covering up protects your ... Health and Nutrition Tue, 12 Aug 2008 02:13:14 GMT http://spriggcycling.forumotion.net/health-and-nutrition-f23/when-should-i-cover-my-legs-t74.htm#78 http://spriggcycling.forumotion.net/health-and-nutrition-f23/when-should-i-cover-my-legs-t74.htm http://spriggcycling.forumotion.net/health-and-nutrition-f23/fast-fix-concussion-t73.htm Randy PROBLEM: Your riding partner skidded on wet leaves in a curve and fell hard. She cracked her helmet and felt dizzy and disoriented. This scared you because you didn't know what to do. SOLUTION: When you or a friend suffers a concussion, it's vital to determine the seriousness and act quickly. For recommendations, we asked Fred's brother, Mike Matheny. He's a cyclist and head of the Athletic Training Department at Ithaca College in upstate NY. Head trauma can be frightening, says Mike, ... Health and Nutrition Tue, 12 Aug 2008 02:11:30 GMT http://spriggcycling.forumotion.net/health-and-nutrition-f23/fast-fix-concussion-t73.htm#77 http://spriggcycling.forumotion.net/health-and-nutrition-f23/fast-fix-concussion-t73.htm http://spriggcycling.forumotion.net/health-and-nutrition-f23/fast-fix-leg-cramps-t66.htm Randy PROBLEM: You're well into a long ride in tough terrain, then suddenly you feel the telltale twinges of an oncoming cramp. SOLUTION: Take two or three Tums! No, this isn't to settle your nervous stomach about the pain that's coming. Many riders find that Tums, or any antacid high in calcium, can prevent muscle twinges from turning into knots. Ed learned this fix on a 100-mile ride in Arizona's high desert. On one climb, he felt both calves starting to seize. He announced this to ... Health and Nutrition Tue, 12 Aug 2008 01:10:23 GMT http://spriggcycling.forumotion.net/health-and-nutrition-f23/fast-fix-leg-cramps-t66.htm#70 http://spriggcycling.forumotion.net/health-and-nutrition-f23/fast-fix-leg-cramps-t66.htm http://spriggcycling.forumotion.net/health-and-nutrition-f23/lose-body-weight-or-lose-bike-weight-t58.htm Randy QUESTION: Is it better to take five pounds off your bike with a lighter frame and components, or lose five pounds of body weight? COACH FRED: Good question! Reducing weight of any type makes the most difference on climbs. Everything else being equal, shedding five pounds can make you several minutes faster on a steady five-mile climb. Weight reduction is a smaller factor when accelerating, and it matters least during flat riding once you're up to speed. As for whether it's better ... Health and Nutrition Tue, 12 Aug 2008 00:56:58 GMT http://spriggcycling.forumotion.net/health-and-nutrition-f23/lose-body-weight-or-lose-bike-weight-t58.htm#62 http://spriggcycling.forumotion.net/health-and-nutrition-f23/lose-body-weight-or-lose-bike-weight-t58.htm http://spriggcycling.forumotion.net/health-and-nutrition-f23/sports-medicine-tips-from-an-expert-t31.htm Randy By Fred Matheny for www.RoadBikeRider.com Andy Pruitt’s name has become synonymous with sports medicine for cycling. As director of the Boulder Center for Sports Medicine in Boulder, CO, Pruitt has made a career out of treating world-class riders such as Lance Armstrong and George Hincapie. In 1996, Pruitt served as chief medical officer for the U.S. Olympic Cycling Team. Pruitt is an elite athlete in his own right, too. He lost his lower leg in a hunting accident at age 14 but still ... Health and Nutrition Fri, 08 Aug 2008 00:21:27 GMT http://spriggcycling.forumotion.net/health-and-nutrition-f23/sports-medicine-tips-from-an-expert-t31.htm#32 http://spriggcycling.forumotion.net/health-and-nutrition-f23/sports-medicine-tips-from-an-expert-t31.htm http://spriggcycling.forumotion.net/health-and-nutrition-f23/how-to-eat-for-endurance-t27.htm Randy By Fred Matheny for www.RoadBikeRider.com The key to riding long distances is food and drink. Sure, training is important—but nutrition and hydration are even more vital. According to ultramarathon rider and coach John Hughes of Boulder, Colorado, “Nutrition, not necessarily training, is the limiting factor in endurance cycling.” The reason? Even the best-trained riders pack only enough muscle fuel (glycogen) for a couple of hours of hard cycling. Fluid stores vanish even faster. For ... Health and Nutrition Fri, 08 Aug 2008 00:17:38 GMT http://spriggcycling.forumotion.net/health-and-nutrition-f23/how-to-eat-for-endurance-t27.htm#28 http://spriggcycling.forumotion.net/health-and-nutrition-f23/how-to-eat-for-endurance-t27.htm http://spriggcycling.forumotion.net/health-and-nutrition-f23/how-to-hydrate-for-better-performance-t26.htm Randy By Fred Matheny for www.RoadBikeRider.com If it’s the summer cycling season, it’s probably hot where you live. Cyclists and other outdoor athletes are the first to notice rising temperatures. And the hotter it is, the faster you lose fluids when you ride. Fluids are crucial to your performance and sense of well-being. We’re really just big bags of fluid—our blood contains about 50 percent water. Because water helps keep us cool, a loss of only one percent of our bodyweight as sweat ... Health and Nutrition Fri, 08 Aug 2008 00:16:39 GMT http://spriggcycling.forumotion.net/health-and-nutrition-f23/how-to-hydrate-for-better-performance-t26.htm#27 http://spriggcycling.forumotion.net/health-and-nutrition-f23/how-to-hydrate-for-better-performance-t26.htm http://spriggcycling.forumotion.net/health-and-nutrition-f23/how-to-solve-saddle-sores-t18.htm Randy By Fred Matheny for www.RoadBikeRider.com A saddle sore can ruin a ride. Even a tiny zit can begin to feel like you’re perched on a golf ball. Nearly as painful are crotch abrasions caused by shorts that bunch or have an irritating seam. Even the pros, hardened by thousands of miles in the saddle, fall victim to what cycling author Arnie Baker, M.D., calls “crotchitis.” Fabled tough guys like Eddy Merckx and Sean Kelly had to abandon races when the pain became too great. Most medical ... Health and Nutrition Fri, 08 Aug 2008 00:05:37 GMT http://spriggcycling.forumotion.net/health-and-nutrition-f23/how-to-solve-saddle-sores-t18.htm#19 http://spriggcycling.forumotion.net/health-and-nutrition-f23/how-to-solve-saddle-sores-t18.htm http://spriggcycling.forumotion.net/health-and-nutrition-f23/how-to-solve-painful-hot-foot-t17.htm Randy By Fred Matheny for www.RoadBikeRider.com In cycling, it’s known as “hot foot” -- a burning pain in the ball of the foot, perhaps radiating toward the toes. Severe cases feel like some sadistic demon is applying a blowtorch. Hot foot occurs most often on long rides. It may develop sooner or more intensely on hilly courses because climbs cause greater pedaling pressure. The pain results when nerves are squeezed between the heads of each foot’s five long metatarsal bones. These heads ... Health and Nutrition Fri, 08 Aug 2008 00:04:19 GMT http://spriggcycling.forumotion.net/health-and-nutrition-f23/how-to-solve-painful-hot-foot-t17.htm#18 http://spriggcycling.forumotion.net/health-and-nutrition-f23/how-to-solve-painful-hot-foot-t17.htm http://spriggcycling.forumotion.net/health-and-nutrition-f23/it-s-a-little-bit-like-a-free-lunch-without-the-calories-t11.htm Randy That's how one researcher at the Salk Institute in San Diego described 2 new drugs that trick muscles into thinking they have been working out. Well, at least that's true for mouse muscles. According to an article in the New York Times, the drugs "did wonders for the athletic endurance of couch potato mice. One drug, known as Aicar, increased the mice's endurance on a treadmill by 44 percent after just four weeks of treatment. A second drug, GW1516, supercharged the mice to a 75 percent ... Health and Nutrition Thu, 07 Aug 2008 19:16:17 GMT http://spriggcycling.forumotion.net/health-and-nutrition-f23/it-s-a-little-bit-like-a-free-lunch-without-the-calories-t11.htm#12 http://spriggcycling.forumotion.net/health-and-nutrition-f23/it-s-a-little-bit-like-a-free-lunch-without-the-calories-t11.htm http://spriggcycling.forumotion.net/health-and-nutrition-f23/easy-ice-massage-t10.htm Randy When you have a sore knee, tendon or muscle, the Rx calls for icing. Here's a handy way to do it. Fill 3-ounce paper cups (bathroom size) 3/4 full with water and place them in the freezer. Then after a ride, take one out and use the ice end to massage the sore spot. Peel the paper away as needed to expose more ice. Continue for 10-12 minutes or until all you're holding is the soggy bottom end of the cup. RoadBikeRider.com Newsletter Issue No. 355 - 08/07/08: Rev Up for Fall Rides ISSN ... Health and Nutrition Thu, 07 Aug 2008 19:10:39 GMT http://spriggcycling.forumotion.net/health-and-nutrition-f23/easy-ice-massage-t10.htm#11 http://spriggcycling.forumotion.net/health-and-nutrition-f23/easy-ice-massage-t10.htm