by Janice Tower Janice Tower is a licensed USA Cycling Level 2 coach and coaches professionally for Carmichael Training Systems. She is the director of Mighty Bikes, a mountain biking program for children ages 8 to 18. For more information on developing junior riders, contact Janice at jtower @ alaska.com or visit www.mightybikes.org. Introduction Leslie, an effervescent lady in her middle years, spun smoothly in the Ronsse Velogarage one frigid Alaska day. Leslie unwittingly rode about two thirds of an indoor century. She cheerfully dismounted when her allotted time was up, tucked her bike under one arm, trainer under the other and strode out the door into the sub-zero January weather. I enjoyed Leslie's company on our garage ride. She impressed me with her positive attitude and willingness to churn the wheel with us like a gerbil, going nowhere fast. Fast forward to mid-April. On a recent afternoon I was filling in at a local bike shop when in walked Leslie. Enthusiasm shone on her face. "So," said Leslie, "what do you think it'd take to ride the Fireweed 200?" From what I saw of Leslie in January and how she eagerly and fluidly rode that bike, I confidently thought, [...]
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Sports nutrition for optimal muscle recovery, applied to typical long-distance events by Ed Burke, Ph.D. and John Hughes John Hughes is a former director of the WUCA, an NSCA certified personal trainer and a USA Cycling coach. Learn about Hughes’ coaching at coach-hughes.com See part 1 Introduction Long-distance cyclists place great demands on their bodies, by virtue of all the miles in the saddle. And we love it! But it comes with an "ouch factor" - fatigue and muscle soreness. One of the keys to our sport is effective recovery - getting over the ouch - whether we are participating in the WUCA Mileage Challenge, taking a multi-day tour, or riding a randonnée. In part one of this article, we reviewed nutrition for optimal muscle recovery: Replenishing fluids and replacing electrolytes Replacing muscle glycogen Rebuilding muscle protein Reducing muscle and immune-system stress In part two, we discuss non-nutritional aids to recovery to: Relieve muscle soreness Promote muscle repair and growth Reduce inflammation Improve circulation Remove waste products The primary causes of muscle soreness are: Mechanical damage: When you over-load your muscles, either by significantly increasing the amount you ride or by riding much harder, the result may be microscopic tears [...]
Sports nutrition for optimal muscle recovery, applied to typical long-distance events by Ed Burke, Ph.D. and John Hughes John Hughes is a former director of the WUCA, an NSCA certified personal trainer and a USA Cycling coach. Learn about Hughes’ coaching at coach-hughes.com See part 2 Introduction Long-distance cyclists love to ride all day and then get up the next morning to ride many more miles. Ultra competitors may only get a few hours sleep between long days of riding. Long-distance cyclists, because of all the miles on the bike, place more stress on their bodies than most athletes. At the same time ultra cyclists have less time to recover than riders doing shorter events. How can long-distance cyclists optimize recovery in the time available? This two-part article will cover: a) sports nutrition for optimal muscle recovery, applied to typical long-distance events, and b) non-nutritional aids for recovery, such as massage. Sports Nutrition For Optimal Muscle Recovery A) Theory Extensive research with endurance athletes shows that nutrition during rides and afterwards for recovery has four components: 1) Replenishing fluids and replacing electrolytes 2) Replacing muscle glycogen 3) Rebuilding muscle protein 4) Reducing muscle and immune-system stress. We'll start by reviewing [...]
The training program for indoor conditions. by Joshua "Too Tall" Simonds Joshua Simonds races tandems and is a veteran of PBP. He set a tandem course record at Calvin's Challenge this year. When not on the bike, he's a computer wank, cycling coach, massage therapist, natural cosmetic manufacturer & retailer and essential oil & sports supplement supplier living in Washington, D.C. Indoor Cycle Training: Part 1 PART 2 Indoor Challenge Introduction Old man winter has been kind to us Easterners thus far. Mild temperatures and very little ice on the roads are reason enough to throw on the woolies and go for a delicious fixed gear ride especally on weekends when us working folks can ride during daylight hours. Unfortunately, weather, short days and time constraints all play a factor in the amount of time we can spend outdoors cycling and cross training. Because it is so accessible, relatively inexpensive and easy to use, a cycle trainer is a popular choice for indoor training. This article explores some more advanced indoor training techniques such as how to monitor and analyze workouts and how to prepare for the outdoor ultra cycling season. Last we show you some more favorite routines. [...]
The training program for indoor conditions. by Joshua "Too Tall" Simonds Joshua Simonds races tandems and is a veteran of PBP. He set a tandem course record at Calvin's Challenge this year. When not on the bike, he's a computer wank, cycling coach, massage therapist, natural cosmetic manufacturer & retailer and essential oil & sports supplement supplier living in Washington, D.C. Indoor Cycle Training: PART 1 Part 2 Indoor Challenge Introduction One sure thing lets me know that fall weather is fast approaching the Washington, D.C. area. My wife has just dropped a gentle hint for me to "take a look" at Lois Lane, her trusty second road bike that she uses mostly for indoor training. Every year with the onset of cooler weather, we look forward to a change in our outdoor cycling routines ÷ a break from long hours spent traveling to recreational rides, preparing for races and planning our busy lives. With the arrival of fall we spend less time training outdoors and switch to our winter training plans. Change is good for us and we have more time for family, friends and other off season training activities. Indoor cycle training is a discipline [...]
Interval training works. Bicycle racers have been doing interval training for decades, and hard training benefits long distance riders, too. Penseyres did a lot of interval training in 1986, when he set the solo RAAM speed record and again in '95 when he set the RAAM 50+ Team record. by Pete Penseyres Pete Penseyres won the Race Across America twice (1984 and 1986), holds the RAAM men's average speed record of 15.40 mph (1986), with Lon Haldeman holds the tandem transcontinental record (1987, 7d 14h 55m), was a member of Team Lightning that won HPV RAAM (1989, 5d 1h 8m), was a member of Team Bicycling which set the 50+ RAAM record (1996, 5d 11h 21m) and is a national champion road racer. Introduction Training for bicycle racing and ultra riding is divided into four phases: Base Building, Intensity Training, Peaking, and Tapering. (For an overview of the phases, see Training for 12-hour and 24-hour Races. This article describes a specific interval training program for the Intensity phase, which can be used by riders training for events ranging from fast centuries and double centuries to RAAM qualifying races and the Race Across AMerica. . How Long? How Many? How Hard? [...]
How to train for a season of 12 and 24 hour bicycle races by Merry Vander Linden Merry Vander Linden is one of the most experienced ultra time trial racers in the country. In 2000 she took second in her age division at the WUCA 24 Hour race and she finished P-B-P in 1999. See also part 1 Introduction Welcome back first year long distance racers. By now you have nearly completed the first two phases of our four part training plan for a three race season. The first or base phase employed a weekly formula of two moderately paced cycling or winter sport workouts of increasing length to build endurance, two shorter cycling workouts that emphasized technique and form, and a minimum of three strength and flexibility workouts. Our second phase was something of a hybrid between intensity and peaking, since for many riders the season's first long distance race is in early May. You did two short interval workouts weekly- one on the hills and one on the flats for speed, a fast tempo ride, and a slower endurance ride which became longer by 10% each week. Peaking Our season's training plan dictated a week's rest after the [...]
How to train for a season of 12 and 24 hour bicycle races by Merry Vander Linden Merry Vander Linden is one of the most experienced ultra time trial racers in the country. In 2000 she took second in her age division at the WUCA 24 Hour race and she finished P-B-P in 1999. See also part 2 Introduction So you've decided this is the year to try your hand at 12 and 24 hour ultra racing. Good for you! It's a marvelous sport, guaranteed to put some spice in the cycling season, and you will meet some strange and wonderful people. Let's start planning the season, beginning with ultra race selection. A glance at the race calendar reveals many bicycle races from which to choose, especially for riders living in the central U.S. and Canada. However, an all-out effort in a 12 or 24 hour time trial is pretty exhausting, and you will need time to recuperate between races. Although there are a few indefatigable competitors out there - folks like Tom Buckley and Marc Pritchard, who can crank out one huge race after another - most of us need approximately six to eight weeks to recover completely. Bearing [...]
"Competition, ambition and experience kept me in the race throughout the day and night. And staying on the bike and in the race is the only way to do well in an ultra cycling race." by Lisa Marie Dougherty Lisa Marie Dougherty has been a serious bicycle racer since 1994. She is a licensed USCF racer (Women's Category 2). As a ultra marathon cycling racer, she qualified for the Race Across America in 1996 after completing the Bicycle Across Missouri race in under 50 hours. She has won the World UltraCycling Association's 24 Hour Championship race three times. She is married to Eugene Dougherty, also an accomplished racer himself. Introduction "I'm just going to ride and have fun. Nothing says I have to ride the entire 24 hours. When it stops being fun, I'll stop and go to sleep." Yep. . . I actually uttered these fateful words in June, 1997, shortly before competing in my second 24 hour WUCA race. In 1996, my second year as a cyclist, I carefully prepared for the World UltraCycling Association 24 Hour Championships held in Eldridge, IA. My race season was filled with centuries, double metrics, a 400 km brevet, Seattle-to-Portland, and Ride [...]
Ultra Cycling articles on nutrition, equipment and training. The intention is to have some fresh member only content here. Watch this space as this develops. If you are interested in writing an article for the WUCA, please Contact Webmaster. Legacy articles: Ultra Cycling Equipment Choosing an Ultra Bike (Lon Haldeman) Andy Pruitt on Bike Fit (John Hughes) Ultra Cycling Nutrition Eating For a Century, Brevet or Double Century -- Food to eat for a big event (Susan Barr) Nutrition for a Century or Double -- Daily nutrition is as important as training (Jenny Hegman) Eating for Endurance -- Ten Mantras for Endurance Cyclists (Susan Barr) Fueling for Endurance -- Ten Mistakes Endurance Athletes Make and How You Can Avoid Them (Steve Born) Meeting calorific requirements -- Maintaining fluid and energy balance on long rides (Susan Barr and John Hughes) Simple Sugars -- Common Questions about Sugars and the Glycemic Index (Jenny Hegman) The Glycemic Index (Jenny Hegman) Ultra Cycling Training Distance Training for Beginners (Janice Tower) Your First 24 Hour Ultra Race (Lisa Marie Dougherty) Training for 12 and 24 Hour Ultra Races - Part 1 (Merry Vander Linden) Training for 12 and 24 Hour Ultra Races - Part 2 (Merry Vander Linden) From the Field: How RAAM Riders Train (Bernie Comeau) Intensity Training for Ultra Racers (Pete Penseyres) Indoor Training [...]