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picture Coaches Corner Monthly Newsletter 2 of 12 Visit us at: www.strengthfromwithin.net of the month In this edition: 1. Why is it important to find a qualified coach? January 1st, 2006 (Happy 2. The Three Energy Systems: Aerobic Training Defined New Year) 3. 4. Why is it important to find a qualified coach? HERE ARE SEVERAL GOOD REASONS! Individualization: Coaches use their expertise to create individualized training programs that meet your specific needs. Feedback: Coaches provide experienced feedback and evaluation of your training and racing. The start is sooner than you think. Measurement: Coaches can measure improvement in your performance through physiological and Be ready. Be patient! performance testing. Quote Of The Month……………… Motivation: Coaches provide the guidance and advice that are necessary to maintain confidence and motivation. Perspective: Coaches offer a trained perspective that may be different than your own. Improvement: For all of the above reasons, a coach can take you to a higher level of performance. Take your cycling to the next level! Coach Lee Cherry Services offered at the THE THREE ENERGY SYSTEMS & AEROBIC TRAINING DEFINED following sites: by Robert Taylor ▪ Fitness Station (12th and Speer) From a racing standpoint, we all want to be able to ride as fast as possible using our aerobic system. ▪ Push Fitness and ▪ If you are riding aerobically and others sucking your wheel are riding anaerobically, it will only be a Physical Therapy (5th and matter of time before you drop them. Lincoln) ▪ DU Ritchie Center ▪ The energy for muscle contraction in the human body is derived from ATP (adenosine triphosphate). Cycling Team (where When ATP is broken down it releases the energy used in muscle contraction. There is only a small bikes are ridable) amount of ATP available in the body for muscle contraction (about 2 seconds worth). So to keep us ▪ Out and About going ATP must be restored or re-synthesized. The body has three biochemical pathways or energy systems available to do this. Two of these are anaerobic (they produce energy without the need for Phone: oxygen) and one is aerobic (oxygen is required for ATP to be restored). (303) 887-8160 The 3 Energy Systems are: E-mail: Versatilityx7@hotmail.com 1) The ATP-PC system - which produces the energy used in maximal efforts of 5 to 10 seconds (i.e. sprints). 2) The Lactic Acid (glycolysis) system - which produces most of the energy used in all out efforts lasting from 10 seconds to a few minutes (i.e. attacks, bridging gaps, riding at the front of a breakaway). 3) The Aerobic System - which produces most of the energy used in events lasting longer than 5 minutes. We have to train all 3 energy systems for racing, but the aerobic system requires the highest volume of training to develop. The deeper your base of aerobic training miles is, the faster you will be able to ride before you reach your lactate threshold (the point at which we produce more lactic acid than the body is capable of removing) and the greater the volume of more intense training you will be able to tolerate later in the season. The aerobic system is trained by doing long rides at an aerobic pace. Rides in Heart Rate Zones 1-3 are for training the aerobic system. Aerobic System Training Guidelines: 1) Length of the longest ride should be about 115% of the length of your longest race. 2) Intensity should be no greater than 83% of your Lactate Threshold and predominantly Zone 2 if you are using a heart rate monitor. 3) If you have to stop for a breath in the middle of a sentence or between sentences you are riding too fast (go to the back of the paceline - you are working too hard). 4) If you can, do these long rides with a group that rides at near the same pace as you & let the stronger riders take the longer pulls. 5) If the group you are riding with is riding too fast allow the stronger riders to go on ahead and stick with a group that will ride at a pace that is aerobic for you. http://americancycling.org/ TRAINING IN WINTER CONDITIONS: The winter athlete has several potential tactics for sustaining body temperature in the face of severe cold. An increase in the intensity of physical activity may be counter-productive because of increased respiratory heat loss, increased air or water movement over the body surface, and a pumping of air or water beneath the clothing. Shivering can generate heat at a rate of 10 to 15 kJ/min, but it impairs skilled performance, while the resultant glycogen usage hastens the onset of fatigue and mental confusion. Non-shivering thermogenesis could arise in either brown adipose tissue or white fat. Brown adipose tissue generates heat by the action of free fatty acids in uncoupling mitochondrial electron transport, and by noradrenaline-induced membrane depolarisation and sodium pumping. The existence of brown adipose tissue in human adults is controversial, and although there are theoretical mechanisms of heat production in white fat, their contribution to the maintenance of body temperature is small. Acclimatisation to cold develops over the course of about 10 days, and in humans the primary change is an insulative, hypothermic type of response; this reflects the intermittent nature of most occupational and athletic exposures to cold. Nevertheless, with more sustained exposure to cold air or water, humans can apparently develop the humoral type of acclimatisation described in small mammals, with an increased output of noradrenaline and/or thyroxine. The associated mobilisation of free fatty acids suggests the possibility of using winter sport as a pleasant method of treating obesity. In men, a combination of moderate exercise and facial cooling induces a substantial fat loss over a 1- to 2-week period, with an associated ketonuria, proteinuria, and increase of body mass. Possible factors contributing to this fat loss include: (a) a small energy deficit; (b) the energy cost of synthesising new lean tissue; (c) energy loss through the storage and excretion of ketone bodies; (d) catecholamine-induced 'futile' metabolic cycles with increased resting metabolism; and (e) a specific reaction to cold dehydration. Current limitations for the clinical application of such treatment include uncertainty regarding optimal environmental conditions, concern over possible pathological reactions to cold, and suggestions of a less satisfactory fat mobilisation in female patients. Possible interactions between physical fitness and metabolic reactions to cold remain controversial Some cyclists just don't believe how easy it is to cycle outdoors in the winter. If you're such a disbeliever, think back to your first long ride as a cyclist. You probably thought twenty-five miles was a long and hard distance to ride. It can be until you have worked up to that distance, but once you've covered the distance the next time it is much easier. Cycling in the cold in similar. It seems difficult until you do it. Then it gets simpler every time. The winter season isn't a frigid torture chamber; it's just another season in your yearly training program. And training isn't a fair weather activity: it's just something you do on a regular basis, week-in and week-out. During the first few days of very cold weather, you will be bothered more by the cold than after a few weeks. Your body acclimatizes to the lower temperatures by producing increased amounts of heat. But to become accustomed to the cold, you must exercise in the cold. Early research has shown that after six weeks of exercise in the cold, exposing fingers to the cold for four hours results in less temperature drop, less numbness, and not as much reduction in blood flow as occurs without such adaptation. Never push yourself to exhaustion. While you may to exercise at a high enough intensity to maintain your core temperature, you don't want to overdo it. If this happens, there may be undesirable outcomes. You may, for example, have to slow down your effort while far from home and end up getting chilled quicker. It is best to conserve plenty of energy for emergencies and unexpected weather conditions. Watch the wind. Exercise into the wind on the way out, and with the wind at your back on the way home. The wind will help you when you are tired at the end of the workout, so you won't slow down and get chilled. Clothing is of crucial importance to the cyclist in a cold environment. Wear a knit cap under your helmet. The best kind are those that convert into a face mask and can extent down to your neck. You can lose up to 40 percent of you body heat from your head and neck if not properly protected. If riding into the wind, pull the cap down over your face for extra protection. Lastly, wear a helmet cover to keep the wind off your head. By dressing in layers (of fabrics that wick moisture away from the skin and provide insulation) and "breathable" outer garments, you should be able to stay warm and dry on even the most miserable day. One of the most common, and serious, cold weather injuries is hypothermia, in which the body's core temperature starts to drop. It is brought on by a combination of fatigue, damp clothing, and wind chill. It needn't be very cold for hypothermia to set in, either. Many times cyclists who are wearing inappropriate clothing, and then slow down or stop working for some reason due to riding into the wind or while climbing or descending begin to lose heat rapidly; at this point, hypothermia can occur. Early signs of hypothermia are shivering, muscle weakness, and loss of coordination. The best thing you can do to avoid hypothermia is to keep cycling and get the wind to your back. If you stop riding, get indoors. As soon as the ride is over, head into the house, take a warm shower, and put on dry clothes. A useful mnemonic to use during winter cycling is VIP: Ventilate, Insulate, and Protect. Ventilate excess water perspiration. Insulate, particularly high blood flow areas such as the neck and head. Protect from wind and wetness with appropriate clothing. Don't wear cotton; rather, look for synthetic materials or wool that will wick the moisture off your skin and keep you warm. Wear mittens, not gloves. Mittens are much warmer than gloves for the simple reason that they trap all of the hand's warmth in a single compartment. Wear a pair of full-fingered thin liner gloves underneath your mittens to promote extra warmth. If you like to have greater finger mobility for shifting or breaking, try wearing a pair of "lobster"-style gloves while cycling. Wet shoes mean cold feet. Shoe covers are essential to the comfort of the cyclists in cold weather and also keep your feet dry on wet and damp rides. In addition to the covers, wear heavy socks and try to use all-leather mountain bike shoes with clipless pedals. Exercise during the mid-day. The sunlight will help you stay warmer, it will be easier for you to watch the surfaces you are riding on for snow, ice, or puddles, and drivers will be able to see you more readily in the daylight. Your hat and helmet cover may also cut down on your hearing and visual acuity, so be more cautious to cars approaching you from behind. So ride defensively and cautiously. Lastly, tell yourself that you are tough. It may be easier to stay indoors riding the rollers and watching an old movie or football bowl game. But, embrace the winter for its beauty, and you may find winter the most enjoyable season of all.
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