Positive Talk Increases Endurance

December 26, 2013 by Lee Agur

Positive Talk Increases Endurance

In a study published in Medicine & Science in Sports & Exercise, 24 participants were told to do a cycling test to exhaustion. Half of the participants then underwent a two week positive talk intervention while the other half (control group) received no special treatment. The results?

The positive self talk group saw an 18% increase in endurance while the control group received no increase in endurance. The study also revealed that the positive self talk group perceived exertion (RPE) rose more slowly; (The exercise felt easier) compared to the control group where the results remained the same.

The two week positive talk intervention involved the self talk group selecting four positive/motivational statements to use over the two weeks while exercising and then were told to integrate them into their test. Simple.

Most people believe in the power of positive talk but do not realize how important it really can be. Endurance is a mind over body equation. Most of us give up mentally well before our physical bodies fatigue. We have all been there many of times, whether it has been cycling, exercising or life. I know I continually envision rockets and say “lets go” while cycling. At work I continually repeat “I love my job, I love my job.” So I am convinced.

I have been on the flip side where I have done the negative talk and said “I’m too hot, my knee hurts, I’m too tired etc. etc.” and generally quit shortly after my mind goes there. Don’t subscribe to that way of thinking.

Some suggested positive talk to increase endurance:

This is easy, I am a beast, I can do this, love this feeling, crushing it, let’s go, almost there, and I AM AWESOME. Feel free to suggest more in the comment section, but I like to keep it simple. I also like to say this out loud and make other people laugh once in a while as that also helps.

Mind over Body

When it comes to endurance mental health is 80% of the battle. Be positive, humorous and happy. It will make all the difference. Positive talk increases endurance.

Fabian Cancellara Will Attempt to Beat the One Hour Record

December 26, 2013 by Lee Agur

Fabian Cancellara will attempt to beat the one hour record of 49.7 kilometres set by Ondřej Sosekna in 2005. The previous record was 49.441 set by Chris Boardman in 2000. And before that? Eddy Merckx with 49.431 in 1972.

Fabian Cancellara nicknamed “Spartacus” has won an Olympic gold medal and four World Champion time trials. The Swiss is a definite contender to take the record despite his larger frame.

Luca Guercilena, the team manager, said the attempt will be in 2014. Where is another question. The track should ideally be near sea level for optimal air density, but no decision has been made yet.

Some previous records were dismissed due to the extreme positions that the UCI banned in some new rules set out in 2000.

Fabian Cancellara one hour record attempt – 50km, one hour, can it be done?

Crossfit vs Cycling

December 23, 2013 by Guest Post

Crossfit vs Cycling

But it’s a GOOD cult!

I hear pretty frequently that Crossfit is a cult. Sure, it’s a “good” cult (is that like being a good witch) but it’s a cult. I can dig that.

What I don’t think these people realize is that Cycling is way more of a cult than Crossfit has figured out how to be yet.

And as someone who does both, let me tell ya, sometimes these cults are in conflict. In Crossfit you drink only gluten free hard cider where as in cycling you drink beer.

In Crossfit you eat steak and kale, in cycling you carbo load with pasta and Gu.

Luckily, both cults share a love of bacon, so I can deal with the rest of the conflicting messages.

As someone who is relatively new to both sports, I’m really lucky that both come with a rule book. In regards to Crossfit, just google “Crossfit House Rules” and you will get thousands of options of boxes around the country and their respective codes of conduct. They’re all similar. Work hard, push your limits, check your ego at the door.

In cycling, there is really only one rule book. Published by the infamous Velominati, the keepers of the cog, new and seasoned cyclists alike can appreciate the 93 rules of riding the road.

Granted, I don’t have a ton of experience with cycling clubs, but speaking for the one I ride with pretty regularly I can tell you, we know our rules.

Not only do we know the rules, but we regularly reference them. In the middle of a windy ride, someone might just yell “Rule 5” (Harden the !@#$ up) as they’re pulling the paceline and hammering away.

When I asked about a tri or racerback tank top to go with our new team kits, I was simply told “Rule 7” (tan lines should be cultivated and kept razor sharp) and it was left at that.

Most recently, after my epic derailleur fail, I decided it was time to push the new bike conversation husband and I had been having recently a little further. Don’t get me wrong, I loved my Allez, but as I bought it nearly 10 years ago now before I knew what I was really looking for in a bike, I had been itching for an upgrade.

Yes, I have a full carbon very fancy tri bike. No, it’s not the same thing.

As it turned out, hubs was more than willing to not only have the conversation, but to buy the bike. So tomorrow I will be getting fit on my brand spankin’ new Specialized Tarmac SL4 Comp Ultegra.

I’m so excited I could pee.

But wouldn’t you know it, not 15 minutes after they called me to tell me that my new bike has come in, I received a second call from the shop telling me that they had figured out how to FIX my Allez! For “only” $180 I could have her good as new and still be able to ride her from time to time if I ever desired.

I’m sure you all see where this is going. Husband didn’t quite understand it. Luckily for me, I was able to reference “the rules” and help him to know the reality of how this works.

According to Rule #12:

“While the minimum number of bikes one should own is three, the correct number is n+1, where n is the number of bikes currently owned. This equation may also be re-written as s-1, where s is the number of bikes owned that would result in separation from your partner.”

Lucky for me, 3 bikes does not equal s-1.

So as of tomorrow I will have my original road bike, my tri bike, and my fancy new bike (yes they all have names), and only one ass to ride them with.

What’s a cyclist to do?

Crossfit vs Cycling was written by Nicole Kurz over at Not the Fat Kid in Gym Class Anymore. For more of her harrowing tales of fitness, cycling and near death experiences visit her blog.

Lower Back Pain Cycling – Causes and Solutions

December 17, 2013 by Lee Agur

Lower back pain cycling can be caused by a multitude of reasons. The more common causes and solutions are listed below, fix the problem before it gets out of control and stops you completely.

Bike Fit

Many people do not like to spend money on one of the most important areas of cycling… Bike fit. A proper bike fit will save you from serious amounts of pain and frustration along with delivering more power to the pedals and a more comfortable ride. It is all too common for a cyclist to be too stretched out on a bike or too low.

Try shortening the stem or raising your bars. Ultimately, a professional bike fit is well worth the cost.

Weak Core

Many of us cyclists have very strong legs but have spaghetti like cores. I have always tried to build myself like a pyramid (stronger base, relatively weaker upper body) however, if your core is too weak then your legs have no platform to push off of. With a weak core power will not be transferred into the pedals, but rather be lost in your flexing torso, eventually resulting in a very fatigued and overworked back that may spasm. Riding with a weak core is like riding a cracked frame.

If you have lower back pain cycling often times the fix is core strengthening exercises.

Flexibility

Flexibility is another culprit when it come to a sore back while cycling. My problem is that I have very tight hamstrings which pulls my pelvis out of alignment during each pedal stroke causing my lower back to scream after doing the work other larger muscles should be doing. Tight quads and backs also contribute to back pain.

Find out what your limiter is and stretch it out.

Posture

Back pain is a result of all of the stress put on your back. Posture may be the most significant factor in the average cyclist. Many of us spend far too much time sitting in chairs with little to no back support causing our backs to round and stress. When we are not sitting we are walking hunched over or lifting things with a rounded back. It is important to keep an arched back and stay very focused on maintaining proper posture.

Purchase some back support for your chair or roll your back on a foam roller to “reset” your back to normal. (I do this a minimum of once a day… I am borderline obsessed with foam rollers)

Leg Length Discrepancy

I believe most people over diagnose leg length discrepancies. Find a quick test in knee pain cycling – causes and solutions post to see if you have a different leg lengths. Bike fitters will try and shim cleats for a discrepancy greater than 6mm; however, I find that some days my left leg is shorter and other days my right leg is shorter.

Test them over time and if one is continually shorter than the other then add the shims.

Riding Style

Even riding style can cause lower back pain. If you like to push a large gear then that can put unnecessary strain on your back, especially while climbing up a hill.

Try spinning instead of grinding, also get out of the saddle once in a while and stretch out your back.

Serious Issues

If you have a herniated disk no amount of core work outs, stretching or bike fit changes is going to help, go see a doctor.

Lower Back Pain Cycling

I purchased a great book called Foundation: Redefine Your Core, Conquer Back Pain, and Move with Confidence by Eric Goodman. The book teaches you proper movement patterns by strengthening the posterior chain to maximize power, flexibility and endurance. If you have back pain it is imperative that you remain vigilant to cure the problem. This book keeps what is important top of mind.

Top 10 Reasons Why Biking is Better Than Sex

December 16, 2013 by Lee Agur

Top 10 Reasons Why Biking is Better Than Sex

A controversial subject is approached in a light hearted manner. Some say sex is better than than biking… others disagree… which one are you?

I personally will take either one I can get… whenever I can get it.

A bike never gets a headache.

It lasts longer.

You don’t have to buy a bike a drink or dinner to ride it.

You can ride it whenever you want.

Groups are encouraged.

No matter how slow or how fast you go your bike enjoys the ride.

If you get tired of your bike you can get a new one.

Test rides are encouraged.

You can have as many bikes as you want.

Bikes don’t insult you if you are a bad rider.

Anymore that are missing?

Road Bike Party Outtakes

December 16, 2013 by Lee Agur

Road Bike Party Outtakes

Martyn Ashton shows off his amazing road bike stunt skills while falling in this outtakes video.

Road Bike Party

December 15, 2013 by Lee Agur

Road Bike Party

Martyn Ashton shows off his amazing road bike stunt skills in this incredible video.

Holiday Gift Guide for the Cyclist that has Everything

December 15, 2013 by Craig Richey

Buying presents for the cyclists on your holiday gift list can seem daunting, and it can feel like they have everything but here are a few gift ideas that are guaranteed to generate a smile and happy miles on the bike.

Gloves

Gloves are a great gift. Yes they probably already have a pair or two or seven, but when it comes to gloves the more and different the better. Every cyclist wants their hands to be warm but doesn’t want to wear gloves that are warmer than they need to be. Bulky gloves don’t feel as good on the shifters and generally the warmer the bulkier. Having more different glove options allows a rider to match the glove to the weather conditions and even bring extras to change out if their initial estimate was incorrect. Plus gloves wear out pretty quick so having multiples of favorites is great. My personal coldish weather favorite is the Giro Blaze. Here is less than half my current glove selection.

Base layers

Like gloves, the more the better and similarly matching the correct baselayer warmth to the weather conditions is an art. The more options you have the easier it is. My favorite is the Craft ProZero Extreme. It is pretty warm but is hard to overheat in, as well as cycling this piece is great for skiing, running and general cold weather outdoor activities. Currently you can get a pretty good deal on the ProZero Extreme here.

Sweater

If you want a little more festive gift a Christmas sweater themed thermal cycling jersey is an original and fun present. Plus it is made in the USA. Available on the VOmax website.

Garmin

For the really good cyclist on your list the you can’t go wrong with a new Garmin Edge 510. Even if they have an older model Gamin they will be pumped on this upgrade.

Clothes

Non-cycling gifts are great as well. Most cyclists have a closet full of spandex and a pretty limited quiver of nice clothes. A flannel long sleeve is a great present for a skinny cyclist so they can look good next time they leave the house without a bike.

About the Author:
Craig Richey is a multiple time Canadian National team member, wearing the maple leaf at mountain bike World Cups and cyclocross World Championships. Craig is currently doing an MBA in Boston and recently launched SponsorConnected.com

Winter Doldroms

December 14, 2013 by Lee Agur

Training: Winter Doldroms?

This training article comes courtesy of Rob Swan, a NCCP Level 3 certified coach with Critical Performance Endurance Sports.

For many cyclists December marks the end to the cycling season. It also signals the start of the “Dreaded Winter Doldrums” – a time of seemingly perpetual darkness. We end up going to work in the dark and coming home in the dark; so the only time we see daylight is from a window or on the weekend. But how do we beat it and actually become stronger for next season? What can we do through December to maintain or improve upon last season’s fitness?

At this point I assume you have taken a rest and recovery period after your final race and training season. Amazingly, there are many options for us to choose from during the cold winter season.

Snow Shoeing: The sport of snow shoeing has really taken off in the last decade or so. Best of all, it’s a great cross training sport for any cyclist. Snow shoeing can be recreational, fitness building, or competitive. North America’s snow shoe racing scene is growing with independent races, race series and even national and North American Championship races each year. Some of the benefits of snow shoeing are:

increased aerobic capacity;
increased leg strength;
increased lung capacities with altitude training and High Intensity Training (HIT);
feeling your lungs explode in one of the toughest sports around; and,
the combined social benefits of the sport and being in nature.

Cross Country Skiing and Biathlon: It is no wonder that Nordic athletes have some of the highest VO2max readings on the planet. They are training and competing almost always at higher altitudes then most other sports for extended periods of time. Furthermore, the type of training they need to do requires a tremendous amount of energy and aerobic fitness and capacity. Cross country skiing consists of two styles: Classic (old) style, which has more cross-over benefit to running; and Skate skiing, which engages the larger cycling muscles. Whichever style you choose, the greatest benefit would be the ability to improve your aerobic capacity. Cross country skiing engages the entire body, so the oxygen demands are greater than most other sports. On a basic level this increase oxygen requirement contributes to an improved ability to absorb and transport oxygen to the muscles.

Biathlon is one of the oldest winter sports and is the most popular winter sport in Europe, on par with hockey in Canada. It also happens to be one of the most demanding sports. Biathlon features athletes skate skiing various distances followed by five rounds with a biathlon rifle. Needless to say combining cross country skiing and rifle marksmanship into one punishing sport makes biathlon an excellent winter sport for any athlete. There are many youth and masters programs all over the country.

Cyclocross: With its incredible variety of intensity, terrain, obstacles and weather conditions, cyclocross is not only the most spectator-friendly form of bike racing, it’s an awesome spectacle for any sports fan. Fans of the sport are treated to 30 – 60 minutes of constant, intense action-packed racing, with many opportunities to see their favorite racer from just one vantage point.

Cyclocross is a great way to stay in shape during the off-season, but road racers will benefit from better handling and confidence in adverse conditions and bumpy surfaces. Mountain bikers will enjoy more versatility and efficiency in handling extreme technical terrain and forced dismounts. Triathletes will also benefit from a way to maintain cycling and running fitness, and improve bike-handling skills.

Indoor Cycling: I am not going to get too in depth into indoor cycling as the subject has been covered often. What I will say is indoor cycling can benefit every level of cyclist. There just may be days when it’s not possible to get outside or you may just want to boost your fitness with focused and precise training. The greatest benefits to indoor training are time management, precise control of intensity levels and duration, and the social aspects of riding beside one of those “fast” athletes you never get to talk to on a group ride. Go find a Computrainer studio and race your friends up Mt. Ventoux of the Tour de France.

FAT Biking: Now if you truly want to stay outdoors through the winter months, test-ride a FAT Bike. Then, of course, you will be buying a FAT Bike because you will want to ride every day, winter or summer. These bikes can go anywhere, anytime and anyone can ride them. For winter, they are great as a commuter because they will roll over roads, dirt, snow and ice without a problem at all. You can take them on snow covered mountain bike trails and on snowmobile trails for the ultimate in winter fun. As well as sheer enjoyment, these bikes will help you maintain your fitness.

Rob Swan is Biathlon BC’s provincial head coach, as well as a NCCP Level 3 certified coach with CriticalPerformance Endurance Sports. Rob can be reached at: coachrob@criticalperformance.ca.

Clara Hughes Motivation

December 14, 2013 by Guest Post

Clara Hughes (Canadian Olympic Champion)

It’s that time of the year when the snow comes and goes but hasn’t decided to make it’s winter home just yet in the mountains I call home. Lately, that home has been Utah’s Wasatch Mountains. That time of the year when it’s a constant self-inflicted arm-wrestle to get the butt out the door and on the bike or in trail running shoes. I’m honored to share with the network of fellow cycling enthusiasts and soon to be riding companions on July 13th for the Granfondo Axel Merckx Okanagan what motivation is like in the mind of a former athlete like me. You see, people often comment about the level of commitment and resilience they see with Olympians. Oh, if they only knew the constant war waged in this thick skull of mine to simply keep the wheels turning. I have to admit, it was a little easier when I was training for an Olympics.

Winter or summer, on the blades or bike, there was a sense of responsibility to the ultimate goal of trying to win big races every four years. That, and the team of coaches, trainers, therapists, physiologists, psychologists, and teammates…all waiting to give you a hard time if you’re late, let alone absent. Not training was simply not an option. Now that I’m a recreational athlete, it’s a little different. I’m actually quite lazy at heart (Editor’s note: According to Clara’s Strava© profile, in the last month she has averaged 345 km on the bike per week. If only we could all be that lazy!).

I love sitting inside watching the snow fall with a coffee in hand. Why be frozen and miserable if you don’t have to? Well, because I like even more the feeling of getting out…rain, snow or shine. Exhausting myself on foot, bike, ski or snowshoe, and then sitting with that coffee in hand watching the snowfall is even better. The challenge is that first step out the door. My advice? Set yourself up for something so big – like a Granfondo or a cross-Canada trip on two wheels – and scare yourself with visions of suffering, slobbering and not feeling ready or motivated. It all serves as effective fuel for my motivational fire. The pay off is feeling great not just physically but mentally, as well. There is the satisfaction of the adventure when you do get outside that money cannot buy. Dreaming, not dreading, the summer of cycling ahead is where I’m at. I get creative with what I do. I cross train…a lot. I go with the flow of the forecast and environment I’m in when choosing the mode of exercise. Which brings me to our little get-together next July. I promised Axel and Jodi I’d come and take part in this fantastic event a few years back. The timing is finally right. Can’t wait for the ride!