Transcript Slide 1

“Century Ride”
Training for a 100 Mile Bike Ride
By:
Meg Montgomery
Paula Kleinow
Mary Jo Fuson
Wayne Rieger
Mid Century Cycles Inc.
Experience & Enjoy the Ride
Whether you are a new bicycle century rider or a veteran century
cyclist, our programs, which include personalized training,
equipment and nutrition, will help you enjoy century rides!
•Mary Jo Fuson, PhD, RDN, FACSM , is a Professor of Nutrition,
University of Arizona, PHoenix. She is a veteran of the Rocky
Mountain 1200, Team Furnace Creek 508, Pacific Crest and PAC
Tours.
•Meg E. Montgomery, PhD, currently is the Women’s Strength
and Conditioning Coach at the University of Arizona. She is
currently working with the PROMAN women’s cycling team.
Other teams include; NorCal Velo Women’s cycling team and
OKC Velo teams.
•Paula Kleinow, PhD, is currently the head women’s athletic
trainer at Arizona State University. She undergraduate degree
from Indiana University and completed her masters degree in
Sports Medicine at the USC.
Wayne Reigor, PhD MD, received his degree from Stanford
Medical School and has been practicing medicine for the last 25
years. Wayne is the team doctor the USA women's cycling team.
Success Stories
• .
Robert worked at a bank for
26 years as a loan officer. One
day the elevators in his bank
were being repaired and he had
to take the stairs. He was out of
breath by the time he reached the
fourth floor. He realized how out
of shape he was and came to us
for help. Robert had always enjoyed
bike riding and was interested in a
century ride through the Pacific
Northwest. He trained for only two
months, and out of 468 bikers, Robert
finished 119. We was so pleased, he
now rides in at least one century
ride a year.
Jane had always struggled with
her weight and when she started
college, she gained the standard
“freshman 15” – plus! She needed
an exercise program that would not
only relieve the daily stress of
a heavy class-load, primarily
consisting of science classes, but
she also wanted to shed those
pounds she had gained. Jane
came to us since she preferred
biking to running, and we designed
a program specific for her needs.
Today (12 months later) as you can
see, Jane has shed her unwanted
pounds and has gained more energy,
fitness, and muscle tone along the
way – and says she can deal with
daily stresses much better.
This could be you at the finish line
We can have you finishing
your first century ride in six
months. Not only will you
complete the race, but you
will reap untold benefits.
You will be healthier,
happier, and gain a new
sense of pride along with
your accomplishment.
We will be with you all the
way.
Profile / Background
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53 year old woman from Phoenix, Arizona
Name: Jo Wheeler
Moved to Phoenix three years ago
Married with two children
Healthy
No allergies
No prescription medicine
No diet restrictions
Height --- 5’ 3”
Weight --- 136 lbs
BMI --- 22
Previous bicycling experience
– Raced in the Little 500 when she was in college
– Bikes with friends and family
Race Day
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El Tour de Tucson
Saturday November 15
8:00am start time
Approximately six hours to complete
Exercise Guidelines for Women
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A woman exercising below 85% capacity increases their risk of premature
death.
MET- measurement of intensity of physical activity. One MET = amount of
energy or oxygen used to sit quietly for a minute. (running consumes more
than 6 METs.
Most gym equipment provide this as a display.
Formula for calculating- MET=14.7-(0.13 x age) ,
<7.81>
Body Composition
• How much body fat is healthy?
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Ideal is 22-25% for women
No evidence of improve performance below 14%
Evidence that extreme loss causes nutrient deficiencies, fluid/electrolyte imbalance, and increase
risk of fractures.
• Body Composition Analysis
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Hydrostatic weighing or Hydrodensitometry
Complex and complicated
Simple skin-fold- 98% accurate
Skinfold Measurement
• description / procedure: Measurement used from 3 to
9 different standard anatomical sites around the body.
• The tester pinches the skin at the appropriate site to
raise a double layer of skin and the underlying adipose
tissue, but not the muscle.
• The calipers are then applied 1 cm below and at right
angles to the pinch, and a reading in millimeters (mm)
taken two seconds later.
• The mean of two measurements should be taken. If the
two measurements differ greatly, a third should then be
done, then the median value taken..
• results: Because of the increased errors involved, it is usually not
appropriate to convert skinfold measures to percentage body fat
(%BF).
• It is best to use the sum of several sites to monitor and compare
body fat measures. Below is a table of some general totals (in
millimeters) of the seven main skinfold sites (tricep, bicep, subscap,
supraspinale, abdominal, thigh, calf)
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Normal
Athlete
Excellent Good
Average
Below Average
70-90 91-100 101-120 121-150 150+
50-70 71-85
86-110 11-130
Poor
130+
• equipment required: skinfold calipers (e.g. Harpenden, Holtain,
Slimglide, Lange).
• validity: using skinfold measurements is not a valid predictor of
percent body fat, however they can be used as a monitoring device
to indicate changes in body composition over time.
• advantages: Skinfold measurements are widely utilized and is a lot
simpler than hydrostatic weighing and many of the other body
composition techniques.
Wingate Test
• measures an athlete’s anaerobic power and capacity.
• This is determined by measuring the energy production during an
all-out 30-second effort on a laboratory cycle ergonometer.
• The resistance load is adjusted to the pre-determined level, which is
usually about 45 g/kg body weight (Fleisch) or 75 g/kg body weight
(Monark) for adults
• The results help characterize an athlete’s overall anaerobic
capacity, an important consideration in sports that require highintensity efforts. .
EKG
• Assure safety of the athlete during
exercise protocols
• Accurately measure an athlete’s
maximum heart rate
• Identify possible cardiovascular disease
that the athlete may be unaware of
EKG Test
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ischemia - decreased flow of oxygenated blood to the heart due to obstruction in an
artery.
heart attack - also called myocardial infarction; damage to the heart muscle due to
insufficient blood supply.
conduction disorders - a dysfunction in the heart's electrical conduction system,
which can make the heartbeat too fast, too slow, or at an uneven rate.
electrolyte disturbances - an imbalance in the level of electrolytes, or chemicals, in
the blood, such as potassium, magnesium, or calcium.
pericarditis - an inflammation of the sac (thin covering) that surrounds the heart.
valvular heart disease - one or more of the heart's four valves becomes defective,
or may be congenitally malformed.
enlarged heart - a condition of the heart in which it is abnormally larger than normal;
can be caused by various factors, such as valve disorders, high blood pressure,
congestive heart failure, conduction disturbances, etc.
chest trauma - blunt trauma to the chest, such as a motorist hitting the steering
wheel in an automobile accident.
Sweat Test
Normal Values
• Sodium:
– Normal: less than 70 mEq/L
– Abnormal: greater than 90 mEq/L
– Equivocal: 70 to 90 mEq/L
• Chloride:
– Normal: less than 50 mEq/L
– Abnormal: greater than 60 mEq/L
– Equivocal: 50 to 60 mEq/L
• Note: mEq/L = milliequivalent per liter
Sweat Collection
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purpose: to use sweat patches applied to the skin to collect a sample of
sweat for analysis.
equipment required: sweat patches, razor, alcohol wipes, pipette, gloves,
storage container, small scales, sweat analyzer (or external laboratory).
description / procedure: The sweat collection patches should be prepared
of standard known size.
A popular method is to use paraffin film to cut out the desired shape which
is stuck onto a rectangle of clear tape.
Common sites of for collection are the upper back, chest, forearm, thigh and
forehead.
After a pre-determined exercise time, the top of the patch is opened and a
pipette is used to siphon off a sample of the sweat. The sweat is then
transferred to a container and weighed.
results: sweat rate can be calculated by dividing
the volume of sweat collected by the skin area.
If using a patch like the example illustrated, the
area of skin = ( a x b ) + (c x d). The collected
sweat can also be sent for analysis to determine
electrolyte composition.
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Urine Specific Gravity using a refractometer
purpose: monitoring hydration levels to prevent dehydration is important for optimizing
performance. Urine specific gravity is a scientific measure of hydration by measuring the density
(concentration) of a urine sample.
description / procedure:
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Collecting the urine. The first part of the urine stream is discarded, then a small sample of urine is
collected into a container. The sample can be measured immediately or stored for later measurement.
Calibrating the refractometer. Calibrate the refractometer by placing distilled water on the glass as the
sample, and adjusting the scale to read 1.000. This should be done before you begin testing, and after every
ten samples or so to ensure that the calibration remains accurate.
Measurement. Open up the flap at the end of the refractometer. Clean with distilled water and dry with a
soft non-abrasive cloth. Place a drop of urine on the glass plate and close the flap. Hold the refractometer up
towards an area of natural light, look though the eye piece and read the specific gravity level off the scale the point where the contrast line (difference between light and dark areas) crosses the scale.
results: The measurement may be done immediately after collection, or the specimen can be
stored in refrigeration for later analysis. The specific gravity results will range from 1.000 (which is
equivalent to water) up to 1.035 (very dehydrated). There are several levels that are used in the
literature to indicate dehydration, such as a value of 1.15 or greater.
comments: The sample is usually collected first thing in the morning. It may also be of interest to
collect samples prior to or post exercise, though there may be a time delay for the effect of
dehydration to show in the specific gravity measure.
Motor Skill Evaluation
• Among the many detrimental affects that
dehydration can have on athletic performance is
an erosion of motor skills.
• The athlete may be asked to complete a foot-drill
course — a series of specific foot movements
that replicate a pre-established pattern — as fast
and as accurately as possible.
• The results help understand how hydration and
carbohydrate ingestion benefit the kinds of
motor skills that are important in sports
competition.
VO2 max Test
• Aerobic capacity is the ability of an athlete’s
cardiovascular system to absorb and utilize
oxygen.
• The VO2max test measures the maximal oxygen
consumption rate of an athlete, indicating the
athlete’s maximal aerobic capacity.
• The scientists use the information gained during
the VO2max test to help set the standardized
athletic workloads needed to gather accurate
data during other lab testing procedures.
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Because body size can have such a dramatic impact on VO2max it is often
expressed after adjustment for body weight, in ml O2/kilogram/minute.
The average 40 year old female with no specific training experience might have a
value around 3000-3500 mls/kg/min.
Normal VO2 3000ml/kg/min.
Athletic VO2 5600ml/kg/min.
Resting Metabolic Rate
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Your Resting Metabolic Rate (RMR) is the minimum number of calories your
body needs to support its basic physiological functions. Your RMR is
generally 60-80% of your total daily caloric expenditure.
RMR is determined by measuring all the oxygen you used during a
calorimetry test.
For every calorie we burn, we consume a fixed amount of oxygen.
By measuring oxygen consumption we can then calculate the caloric burn
rate.
Why you need to KNOW YOUR RMR
When you cut calories to BELOW your RMR, your body fights back.
Restricting calories below your RMR is like asking your car's engine to run
on too little gas. If your car is sitting in the driveway with the engine on, it is
burning gas as it sits there. If you put the car in drive and step on the gas, it
burns gas at a faster rate. What happens if you choke off the supply of gas
to your engine? It sputters and eventually stalls. The same is true for your
metabolism.
Range of Motion
• Joint flexibility is defined as the range of motion
(ROM) allowed at a joint.
• A joint's ROM is usually measured by the
number of degrees from the starting position of a
segment to its position at the end of its full range
of the movement.
• The most common way this is done is by using a
double-armed goniometer.
Results
Average
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Hip/
Flexion
Elbow/
Flexion
Hyperextension
Shoulder/
Flexion
Hyperextension
Abduction
Adduction
Client
100
100
140
0
131
14
180
50
180
50
155
30
149
58
Average
Knee/
Flexion
Ankle/
Flexion
Hyperextension
Wrist/
Flexion
Hyperextension
Radial Flexion
Ulnar Flexion
Client
150
108
20
30
35
24
60
60
20
30
65
74
35
44
Exercise Blood Pressure
• During testing procedures, the exercise blood pressure
of athletes undergoing testing is checked regularly for
responses during exercise in order to assure the
athletes’ safety.
• In addition, the data collected from blood pressure
readings can be used to assess how the cardiovascular
system responds to exercise and nutritional
interventions.
• During normal blood pressure response to exercise,
systolic pressure increases linearly by approximately 1015 mm Hg for each 50 watts of increased power output,
while diastolic pressure generally remains unchanged or
decrease slightly.
Check-ups
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Tests
Sweat
VO2
EKG
Wingate
BMI
ROM
Pre-exam
2mth 4mth 6mth
Strength
and
Conditioning
Train to Complete
Train to Compete
Train to Win
Endurance for the Long Haul
100 Miles
• Cardiorespiratory Endurance
– Improves heart and lung function
• Aerobic Endurance
– Improves ability to deliver and use oxygen
– Increase capacity for storing glycogen
– Greater ability to release and transport stored body fat
– Increased capillary beds in the muscles
– Elevated V02 max
• Muscular Endurance
– Improves lactate threshold speed, endurance and comfort
F.I.T. for Riding
• F = FREQUENCY
• I = INTENSITY
• T = TIME
Sample of Weekly Training
Program---Century Ride
Buildup Weeks
Monday
60-90 minutes maintenance ride in zone 2
(rolling course)
Tuesday
45-60 minutes recovery ride in zone 1
(flat course)
or Interval Training
Wednesday
60-90 minutes on a (hilly course)
Thursday
45-60 minutes recovery ride
or Interval Training
Friday
Day Off - Different Activity
Saturday
Long Ride in zones 2 and 3 (Long Ride)
Dress rehearsal for century ride
Sunday
Day Off - Rest
Sample of Weekly Training
Program---Century Ride
Recovery Weeks
Monday
45 to 60 minutes maintenance rides in zones
2 and 3 (rolling course)
Tuesday
Day Off - Different Activity
Wednesday
45 to 60 minutes on a hilly course
Thursday
30 to 45 minutes recovery ride in zones 2 and
3 in zone 1 (flat course) or Day Off* if tired or
unmotivated to ride
Friday
Day Off* - Different Activity
Saturday
Long Ride in zones 2 and 3 (Long Ride)
Dress rehearsal for century ride
Sunday
Day Off - Rest
Sample of Weekly Training
Program---Century Ride
Week of Century Ride
Monday
30-45 minutes recovery ride in zone 1
(flat course)
Tuesday
Day Off – Different Activity
Wednesday
30-35 minutes on a hilly course
Thursday
Day Off
Friday
30-45 minutes recovery ride in zone 1
(flat course)
Saturday
Century Ride – Go Jo!
Sample of Interval Training
Program---Century Ride
Interval Training
Example
4 x 6 min (2 minute rest)
Flat Course
2:30 Tempo Ride
Interval Training
Example
5 x 12 min (3 minute rest)
Flat Course
4:00 Tempo Ride
Interval Training
Example
5 x 6 min (3 minute rest)
Hilly Course
4:30 Tempo Ride
Additional Exercises / Activities
• Jogging or Running
• Power Walking
• Yoga
Weightlifting Four Key Rules
• Train the big muscles
– Quads, Calves, Back, Abs, and Chest
– It is best to work these major movers with free weights and machines
when ever possible.
– They force you to maintain balance
• Use multi-joint exercises
– Focus on supporting muscle groups
• Keep the number of exercise low
– Focus on several sets, in a few key exercises, rather than a shotgun
approach with many exercises and limited sets of each.
• Mimic the positions of cycling
– When doing the squat, place feet the same width apart as the pedals.
– Grip the bars on machines as if you are gripping the handlebars on a
bike .
Personalized to fit your needs.
Sample Lifts
Concentrating on Correct Form
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Squats
Step-Ups
Leg Press
Seated Row
Bench Press
Push-Ups
Dead Lift
Seated Lat Pull
Abdominals
Six Phases of Weight Lifting
1.
Anatomical Adaptations
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Strengthen muscles and tendons throughout the body to prepare for greater
loads in the next phase
Toughen connective tissues
Emphasizing correct form
Maximum Strength
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Lifting heavy weight challenges both the muscular and nervous systems by
teaching them to recruit available muscles to lift the weight.
Power Endurance
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Here you will convert the strength and ability to recruit large numbers of
muscle fibers to sport – specific power by combine force with speed.
Muscular Endurance
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Work on the burning sensation in the muscles
This phase will help muscles deal with fatigue, by increasing capillary density
Strength Maintenance
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Rebuild strength
Power Maintenance
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Maintaining
Athletic Trainer’s Role:
Key = PREVENTION
Injuries and Pain from overuse can be
prevented through:
1. Stretching Before & After
2. Proper Fitting of Bike
Factors Contributing to Overuse
Injuries:
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cycling involves limited, repeated motion
muscles are never fully contracted or extended
muscles strengthen, but also tighten
tightening causes muscles to shorten
“Muscular rigormortis” = gradual loss of muscle
elasticity & overall decrease in joint flexibility
• overuse injury can include pain in:
– lower back, knees, and hamstrings
Benefits of Stretching
• improves flexibility
• increases range of motion
• muscles & joints undergo less severe
stress during cycling
• reduces muscle soreness during cycling
• stiffness & tightness felt after workout can
be reduced
Stretching Exercises:
• Shoulder Stretch
Deltoid
Subscapularis
Trapezius
Rhomboideous
• Lateral Stretch
External Oblique
Serratus
• Calf Stretch
Gastrocnemius
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Quad stretch
Vastus medialis
Vastus lateralis
Rectus femoris
Sartorius
Hamstring stretch
Semimembranosus
Semitendinosus
Biceps femoris
Adducter stretch
5 muscles on medial side of femur
• Lumbar & Hip stretch
Latisimus dorsi
Lateral Rotator group
Iliopsoas group
• Gluteal stretch
Gluteus minimus
Gluteus medius
Gluteus maximus
Consequences of Improper Bike Fit:
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Soreness in neck and shoulders
Pain in knees
Numbness & tingling in hands/fingers
Back pain
4 keys to a Proper Bike Fit:
1. Knee over pedal – move seat forward or
backward so that plumb line dangles from front
of the knee to ball of foot when rider is in
midstride
2. Knee angle – adjust seat height so that a bent
knee angle is between 30-35 degrees at the
bottom of the pedal stroke
3. Trunk angle – move handlebars so that rider
is not leaning too far over, trunk angle should
be 40-80 degrees from horizontal
4. Shoulder angle – move handlebars or saddle
to achieve a 90 degree shoulder angle
Eating for Cycling Endurance
Optimizing your performance from the nutrition
perspective involves a three-pronged
approach:
1) glycogen super-compensation (carbohydrate
loading) the week before the event;
2) eating a meal the morning of the event
3) consuming foods and fluids during the event
itself. Here's a countdown to help your
preparation.
4) A good vitamin and mineral regiment (i.e. E)
Here's a
countdown to
help your
preparation.
Months in advance
You have three tasks during your
months of training for your century ride.
1) Learn your carbohydrate
targets
2) Learn your sweat rate and fluid
targets
3) Practice during training to reduce
unwanted surprises on event day.
The week before
• Glycogen supercompensation, or carbohydrate loading, helps prolong
endurance in events lasting over two hours. Estimates are that it can move
the wall about 20% farther down the road.
• To effectively carb-load, taper your training during the week before the
event, ending with either a rest day or an easy spin. This will allow dietary
carbohydrate to be stored as muscle glycogen rather than being used as a
fuel for cycling.
• In conjunction with backing off the mileage, you need to increase
carbohydrate intake for the last 3-4 days of the week - aim for 8-10 grams
of carbohydrate per kilogram body weight.
• You'll know things are working if you gain some weight. Each gram of
glycogen is stored with 3 grams of water, so filling glycogen stores with an
additional 300-500 grams should lead to a weight gain of up to 2 kg. Don't
worry - most of this additional weight is water, and will actually be helpful
during the ride.
A few days before
• Optimal hydration is critical to endurance
performance and can't be accomplished by
drinking large amounts of fluid the morning of
the event. The American College of Sports
Medicine recommends increasing fluid above
usual levels for at least 24 hours before an
event.
• Aim for 2-3 water bottles of fluid on top of your
normal intake. If you use caffeinated beverages,
drink at least an equal volume of a noncaffeinated beverage for each cup of caffeine.
The morning of the ride
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During an overnight fast, liver glycogen is used to maintain blood glucose
levels. If liver glycogen isn't restored (by eating) before starting to ride,
hypoglycemia can develop and will contribute to premature exhaustion.
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General guidelines for pre-event meals include the following:
– Use foods that are familiar and that you know you'll tolerate.
– The meal should be relatively low in fat so that stomach emptying isn't
delayed.
– It should provide carbohydrate (about 50 grams for each hour before the
ride that the meal is eaten - so 100 grams for a meal 2 hours before, or
150 grams for a meal 3 hours before). As an example, eating a banana
and a large bagel with jam will provide close to 100 grams of
carbohydrate. Having a meal will mean getting up early but it's worth it
in terms of helping performance.
– It should provide fluid. The American College of Sports Medicine
recommends drinking 500 ml (about a water bottle) two hours before
starting. This will allow enough time to excrete any excess fluid.
During the ride
• "Eat before you're hungry; drink before you're thirsty".
• How much fluid? Ideally, fluid intake should match sweat losses.
• How much energy? You need a minimum of 0.6 grams of
carbohydrate per kilogram body weight per hour, or 0.3 grams per
pound of body weight (30-60 grams per hour for most people).
• What form of energy? Solids (real food or energy bars), liquids and
gels all work, so it's your choice. If it tastes good to you, chances are
that you'll use it on a more regular basis.
• Have fun! (and don't fall)!
Sample Breakfast
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1 cup orange juice
1 1/2 cups cooked oatmeal
1 cup low-fat milk (or soy)
1 banana
slice whole-wheat toast
1 tbsp. peanut butter
1 tbsp. brown sugar (for oatmeal)
Coffee or tea
Snack
• 1 mini-box raisins
• 1/2 bagel
Sample Lunch
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2 slices whole-wheat bread
3 oz. of tuna (1/2 can) or turkey
1 tbsp. mayonnaise
lettuce and tomato
6 oz. flavored, fat-free yogurt
6 baby carrots
1 oz. pretzels
1 1/2 cup (12 oz.) grape juice
Snack
• 1 apple
• 12 almonds
Sample Dinner
• 2 cups cooked pasta (preferably whole
wheat
• 1 cup tomato sauce
• 2 oz. cooked beef, chicken, or seafood
• 1 cup lettuce
• 1 tsp. oil and 1 tsp. vinegar (for salad)
• 1 cup fruit sorbet
Snack
• 1 cup low-fat milk (or soy)
• 6 FigNewtons
Day’s Total
calories: 2,200
65% carbs
15% protein
20% fat
After the Ride for Recovery
1) Replenishing fluids and replacing
electrolytes
2) Replacing muscle glycogen
3) Rebuilding muscle protein
4) Reducing muscle and immune-system
stress
Jo Wheeler – no problem
Sources Used
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http://www.ultracycling.com
Friel, Joe. April 1998. Cycling Past 50. Human Kinetics Publishers. Pages 15-30 and Pages 85-115.
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www.redorbit.com/news/health/1433688/tips_for_healthier_bicycling/index.html
www.bicyclekingdom.com/healthy/Cycling_Stretches.htm
http://sportsmedicine.about.com/mpboards.htm. last modified march 17, 2008
http://www.topendsports.com/testing/hydration.htm, last modified June 24, 2008
http://www.topendsports.com/testing/tests/urine-refractometer.htm, last modified June 24, 2008
http://www.topendsports.com/testing/tests/hydration-sweat-rate.htm, last modified June 24, 2008
http://www.topendsports.com/testing/tests/skinfolds.htm, last modified June 24, 2008
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