- August 2008
- Volume 8
Inside this Issue
- Feature Article – Positive Self Identity
- Exercise of the Month – Sports Specific Strength
- Sports Training and Technique – Fueling for a Century Ride
Positive Self Identity
How do you describe yourself and your life roles? There are many ways to answer this question - spouse, sister/brother, parent, athlete, son/daughter, friend, by occupation, and so forth. Aside from the preceding positive identities we could also classify ourselves as - a patient of a chronic or acute condition (arthritis, asthma, surgery, pain...), overweight, allergy sufferer, etc. The identity we choose can impact our physical and mental well being.
Last year I had my fourth arthroscopic surgery. Since that time I have not been able to do some of the sports I love like cycling. If I focus on what I can't do and see myself as someone with severe hip osteoarthritis, a therapy patient, getting old, and am unable to relate to myself as an athlete though currently injured it doesn't take long for the blues to overtake me. The more I reinforce this identity the worse I feel and the less I do and the less I perceive that I can do. I am voluntarily limiting myself and my activities just because of who I believe I am!
The challenge then is to change my viewpoint. To realize that this is temporary, I am on the path to recovery, and although not physically where I'd like to be I can still call myself an athlete and embrace the sports and activities that I can do without pain. I may not be racing as a professional mountain biker but I can still smack the golf ball pretty far, rock climb hard routes, and hike all day. I would also benefit from remembering my other beneficial roles that are not impacted by my physical condition and could be nurtured.
Although my story is in relation to my athletic identity we can hold ourselves back in any area of our lives. Are you limiting yourself by self imposed restrictions based on unproven beliefs? Sometimes pushing ourselves to stretch beyond what we think we can do will surprise us and build confidence in what is possible.
Sports Specific Strength
Muscle specificity in resistance training is especially important when developing a sports specific strength training program. The exercises selected should mimic the movements of the athletic activity. To choose the best resistance exercises analyze your sport through observation with an eye for the biomechanics of the required movements. Look at the joints and muscles performing the action and also consider the stabilization positions provided by the rest of the body. Make note of joint angles, range of motion, movement direction, and speed.
Often times sport movements cannot be adequately simulated by machines or even free weights. This months exercise uses a resistance band to build strength. In the exercise below the band is secured to the door with an assistance strap. The band goes through the loop on one side and is anchored to the door on the other end. Notice that the strap has a knot, shown by the arrow, on the side that is affixed to the door. This safety knot slips behind the door jam to hold the strap and tube in place. Bands and straps can be purchased at sporting goods stores or through online vendors.
As summer is coming to an end and school goes back into session it is time to look forward to winter sports and enhance sports specific strength for cross-country skiing. The exercise below targets the joints and muscles involved in poling. Analysis of this athletic movement reveals joint range of motion starts with the shoulders and arms extended forward parallel to the floor with a slight bend in the elbow. This is the beginning of the power phase of poling when the poles plant in the snow. Contraction of the back, arm, shoulder, and abdominals bring the arms through to the ending position with the shoulder and arm behind the body.
Starting Position: As shown in the left photo. Feet are ski width apart with the knees bent forward of the toes and the upper body rounded into a C or ape-like posture. Arms are forward and held at or slightly below shoulder level with a slight bend at the elbows.
Poling Movement: Press down and back with the arms simultaneous as shown in the middle picture to simulate double poling or individually like in striding, right photo. Maintain the knee bend and C posture. At the end of the motion return to the starting position slowly keeping some tension and without letting the band snap quickly back.
Fueling for a Century Ride
The late season century ride is when you can cash in on all your bike hours in one long effort. All the training miles you've done, however, won't replace a smart eating plan for the event. A successful 100 mile ride is dependant on maintaining your energy level over the distance.
Carbohydrate - The Star Fuel
The primary fuel utilized by the body during a long distance effort is carbohydrate. Glycogen, the stored form of carbohydrate is found in the muscles and liver in a limited supply, only enough to last for a few hours of riding. And the higher the intensity the faster the supply will be consumed. Although even the leanest cyclist has an ample fat supply to last the length of a century this fuel source cannot be used without carbohydrate, fat burns in the flame of carbohydrate.
Carbohydrate Loading
Before an endurance event topping of glycogen stores is a common practice. A strict regimen can be followed which involves glycogen depletion followed by super loading. This process can be difficult to follow and result in low energy during the depletion phase and gastrointestinal distress during the super loading phase.
A simpler strategy which I personally follow, is to taper activity level while maintaining a high carbohydrate diet where carbohydrate comprises ~60-65% of total calories for the week preceding the event. The 70% solution is another option where carbohydrate percentage is 70%, fat 20%, and protein 10% for two to three days leading up to the ride.
Don't be alarmed if you gain weight while carbohydrate loading. This is a sign that you are doing it right. Every gram of carbohydrate is stored with three ounces of water.
The Pre-Century Meal
Although many events offer a pasta feed the night before the ride this is not when you want to gorge yourself with only carbohydrate. The best time for the big carbohydrate meal is two nights before or at breakfast or lunch the day before so your body has time to digest and store the fuel. The night before the event eat a balanced meal of familiar foods. My typical pre-event dinner is a salad or vegetable, chicken or steak, and a starch of potato or couscous.
The Century Breakfast
A word of advice - during training rides try different foods for breakfast and find what works best for you. DO NOT change your eating routine on the big day and jeopardize your chances for a victorious finish. Your morning meal should center around carbohydrate. The earlier you eat the more you should have. Nancy Clark recommends 2 grams of carbohydrate per pound of body weight four hours before the ride and 0.5 grams per pound one hour before the ride. Avoid foods high in fat, protein, and fiber.
On the morning of an event I start by drink a bottle of water upon waking. About 1-1.5 hours before I'll have a bowl of oatmeal with nuts and dried fruit, coffee, and a glass of orange juice. Just before the event I'll top off my energy with a granola bar, Gu, or banana and half a water bottle.
Riding Fluids and Food
Adequate hydration is essential for good health and top performance. This is especially true for a long, endurance ride. Drinking fluids should be a priority leading up to, during, and after athletics. You know you are taking in enough water when you are urinating every few hours a good volume that is pale yellow in color. During the century and any effort lasting more than 1-1.5 hours choose a sports drink that has carbohydrates, sodium, and potassium. Drink approximately 8 ounces or 8 gulps every 15-20 minutes.
Food choices should remain to be mostly carbohydrate with some fat and protein. One of the advantages of a supported century ride is the great spread of snacks at the rest stops including peanut butter and jelly sandwiches, pretzels, trail mix, fruit, sports drinks, and cookies. Aim to eat 100-250 calories an hour.
Eat and drink well, ride long, stay strong, and have fun!
References: The Complete Book of Long-Distance Cycling, Edmund R. Burke, Ph.D. and Ed Pavekla; Cyclist's Food Guide, Nancy Clark, MS RD and Jenny Hegmann, MS, RD