Monday, March 23, 2009

Armstrong crashes in Tour of Spain

Here's the AP article below.
BALTANAS, Spain (AP)—Lance Armstrong was taken to a hospital Monday after crashing during the first stage of a five-day race in Spain.  Armstrong fell in a pile-up about 12.5 miles from the stage’s finish. The seven-time Tour de France champion, who is making a comeback to cycling and is riding with the Astana team in the Vuelta of Castilla and Leon race, may have injured his collarbone.
Team spokesman Philippe Maertens said the American cyclist was taken to the hospital by ambulance, and race organizers said Armstrong was being treated at the Rio Carrion hospital in Palencia.

By CIARAN GILES, Associated Press Writer

 

Tuesday, March 3, 2009

Battle Sports Anemia With A Good Diet

Endurance athletes are at risk for iron deficiency. The National Anemia Action Council provides some suggestions as to how cyclists and other athletes can keep their iron counts high. 


Athletes – from elite Olympians to serious recreational athletes – maintain high levels of physical fitness in order to engage in their chosen sport. The vast majority of these athletes are in excellent health, combining regular rigorous exercise with good nutrition and a healthy lifestyle. However, even the healthiest athletes, may be at risk for iron deficiency and iron deficiency anemia.
Athletes are more sensitive to the effects of iron deficiency because they depend on the body’s ability to transport oxygen to the muscles. In that process, red blood cell hemoglobin and muscle cell myoblogin carry the oxygen and require an adequate amount of iron to function properly. For the athlete, a shortage of hemoglobin due to iron deficiency will cause the body to work slower and actually affect his or her performance.(2) Additionally, less stored iron can negatively affect aerobic training. This can decrease energy efficiency and increase muscle fatigue and cramping.(1)
It has been reported in several studies that athletes who are involved in heavy training may be prone to iron deficiency, which can lead to iron deficiency anemia.(2,3) Those most at risk include female athletes, male endurance athletes, and runners. According to Dr. Jerry Spivak, Professor of Medicine at Johns Hopkins University, “It is well-documented that athletes are at risk of iron deficiency by a variety of mechanisms. The classic example is long distance runners, who often suffer from something called ‘foot strike hemolysis’, which is the destruction of red blood cells in the feet due to constant impact.”(4)
Athletes who exercise strenuously on a daily basis can also lose iron through sweat, decreased absorption of iron in their intestines, and by taking aspirin or anti-inflammatory drugs to get rid of soreness (these drugs reduce the body’s ability to absorb iron).
Iron deficiency may develop either because you are using more iron than you take in, there is an increased loss of iron, or by a combination of these two factors. Well-trained athletes take in and utilize iron differently than non-athletes, and this may contribute to anemia.
However, the most common cause of anemia is that the athlete’s diet does not supply them with enough iron. According to Dr. Spivak, “Young women are at particular risk of iron deficiency because their average caloric intake does not match their additional iron loses due to menstruation.” Often the athlete is unaware of their dietary problem and it can continue for some time without being recognized and treated.
How Athletes Metabolize Iron

Iron Requirements - Training causes an increase in muscle, consequently increasing the iron requirements of athletes. This is especially noticeable early in their seasonal training.(5)
Iron Intake - Athletes involved in sports such as gymnastics, ballet, or long-distance running, in which low body weight is an asset, run the highest risk of
inadequate iron intake. Vegetarian athletes are also at further risk, due to the
poor absorption of iron from vegetable foods.(6)
Iron Absorption - Iron absorption is lower in athletes than non-athletes, even when both have an ample supply of iron. This decrease in iron absorption might be due to the fact that food tends to pass faster through the digestive tracts of athletes.(1)

How can I prevent anemia?
A sensible way for athletes to prevent becoming anemic is to consume a diet naturally rich in iron. Try to include some lean cuts of red meat, beans, lentils, dark green leafy vegetables, eggs and nuts in your diet regularly. Increase your intake of vitamin C-rich foods (including citrus fruits, berries, new potatoes, broccoli, sprouts, tomatoes, peppers and kiwis). Vitamin C helps make iron more absorbable.
Don’t drink tea and coffee with meals as the tannins in them bind to iron in food, preventing it from being absorbed. Go easy on your consumption of pure bran as it is very high in phytates, which also binds to the iron.
Once iron deficiency is suspected in an athlete, they should be tested in order to determine the severity of their condition as well as which treatment options are best suited for them. The most common treatment is a combination of a well-balanced diet that is high in iron-rich foods and an iron supplement such as ferrous sulfate.
If you think you may have anemia, we recommend you talk to your healthcare professional. 
Anemia can happen to everyone, even to healthy athletes – but you can usually prevent iron deficiency anemia – and that shouldn’t stop you from becoming active or competing/training in strenuous athletics. With rigorous training, a nutritious iron rich diet, and a healthy lifestyle, you too can experience the thrill of victory!
References
Sinclair LM, Hinton PS. Prevalence of iron deficiency with and without anemia in recreationally active men and women. J Am Diet Assoc. 2005 Jun;105(6):975-8.
Clement, D.B. and L.L. Sawchuck. Iron status and sports performance. Sports Med. 1984;1:65-74.
Newhouse IJ, Clement DB. Iron status in athletes. An update. Sports Med. 1988 Jun;5(6):337-52.
Dubnov G, Constantini NW. Prevalence of iron depletion and anemia in top-level basketball players. Int J Sport Nutr Exerc Metab. 2004 Feb;14(1):30-7.
Densmore JJ. Inherited and acquired hematologic disorders in athletes. Clin Adv Hematol Oncol. 2008 Feb;6(2):111-2.
Sherman AR, Kramer B. “Iron nutrition and exercise.” Nutrition In Exercise And Sports, Ed. Hickson JF, I. Wolinsky I. Boca Raton: CRC Press, 1990;291-300. 

Monday, November 3, 2008

Mountain biking at night...

Discover a whole new world on your favorite bike trails at night. Ordinary rocks become gnomes, dead trees become towering giants and your adrenaline glands supply a little extra torque to your pedals.
For some, night mountain biking provides a thrill that they cannot find while riding in the daytime. For others, the night is the only time for them to ride, being busy with things like school and work. But whatever the reason, safety must be observed when riding your mountain bike after sunset. Here are a few tips to keep you out of harm’s way during your night mountain biking sessions:
Night Mountain Biking - Safety Guidelines
  • Invest in a good lighting system. A lighting system is the most important thing in night mountain biking. Lighting systems include headlights (attached to the handlebar), taillights, and may also include helmet lights. It is advisable, however, to have both a headlight and a helmet light since headlights only let you see where your handlebar is pointed, while helmet lights allow you to see where your head is turned. Taillights are necessary for riders behind you to see where you are going. Get headlights that are lightweight, bright, and can last for a long time. Helmet lights should also be lightweight, but not as bright as your headlight.
  • Check the duration of your lighting system. It’s important to know how long those lights are going to last. If they are only going to last for 4 hours, then don’t ride beyond 4 hours. Otherwise, you’ll be left in the darkness.
  • Never ride alone. If an accident occurs while riding in the night, no one might be able to help you. So always ride in a group, and never stray away from it. It’s also a good thing to carry a warning device such as a whistle or a horn to alert your fellow riders in case of an emergency.
  • Familiarize yourself with the trail. Go through the trail a few times during daytime before riding it in the night. Things will look different once the sun goes down, so it is best to have a good knowledge of the trail so as to prevent confusion. Also, exploring new trails during the night can lead to accidents and even getting lost.
  • Slow down. The night makes things harder to see, so it is recommended to step your riding pace down a bit. Take a little more time to examine what’s in front of you, and adjust accordingly. With that said, expect night rides to be a bit longer than daytime rides.
  • Wear bright clothing. This will make you more visible in the dark. Neon colors like yellow and orange should do the trick.
  • Wear protective eyewear. You can never tell if some bugs or low-hanging branches are about to poke you in the eyes, so you’ll need to protect them all the time. A pair of clear glasses or goggles is what you need.
  • Bring a small flashlight along. Flat tires and other bike-related accidents are inevitable. A pocket-sized flashlight will come in handy when taking care of these things. Using it instead of your helmet light will allow you to conserve the latter’s battery life.
  • Train, train, and train. Mountain biking is a physically-demanding sport, so make sure you go through the proper training exercises before trying this activity so as to prevent injuries.
These are just some basic safety guidelines for mountain biking during the night. Make sure to follow them each time you and your friends decide to go for a ride after sundown. And as you go along with this activity, you will probably learn new things that are not mentioned here. So the best way to get better at night mountain biking is to do it often. Organize a full-moon ride with some friends and turn off all your lights. You'll be surprised how well you see once your eyes adjust to the dark

Tuesday, October 28, 2008

The Toughest Off-Road Techniques to Master Are Awareness and Respect


Moving softly across the land means leaving no more than an echo. Whether you're afoot, astride a horse, on skis, or riding a mountain bike, the approach is the same. The medium changes but not the rules.

The foundation for all backcountry ethics is respect -- for land, for life, for one another, for yourself. It's that simple.

But while the concept is straightforward, consistently abiding by it is not. For example, I love finding new lines on the slickrock in Moab, Utah. The objective is to stay on the rock as much as possible, leave no skid marks, and never ride through delicate cryptogamic soil or vegetation. But in reality, leaving no trace is impossible. Lichen is crushed, sandstone crumbled, moss torn, and the rock scarred whenever a tire slips. Hiking has the same effect, even in running shoes.

The only way to leave no trace is to stay away. Consequently, the best I can do is minimize my impact. I choose routes precisely, always looking for aesthetically pleasing lines and paths that are defined by the contours of the land. When confronted with an especially steep face of rock with a slim chance of cleaning it, I look for another route rather than risk scarring it.

Sometimes these choices are blurred by the moment's action. For instance, if a 10-inch-wide band of cryptogamic soil lies between me and the fin of sandstone I want to reach-and there's no other route-do I continue riding or do I stop and walk? The latter means breaking my rhythm and losing momentum while the former involves scarring less than a square foot of soil, a pittance when measured against the desert's scale.

At first, the decision is obvious- keep riding. Except the cryptogam may be 30 years old and restoring it may take another 20. Are five decades of damage worth the fraction of a second it takes to ride across? Or, more bluntly, does my personal convenience override the cryptogam's need to survive? For if I ride, chances are good others will follow. Human tracks are like cancer cells; they multiply quickly.

To ride softly means to stop and step across. And mostly I do. But occasionally I'm so caught up in my riding that I lose sight of the turbulence I create. I hammer ahead, doing my best to ride cleanly, while rationalizing that I'll impact the land no matter how careful I am. I imagine this is true of most of us-hiker, biker, climber, horseman, etc.

More examples: Rain or melting snow turns a section of trail to mud. The easiest course is to ride through, churning it into a bog, instead of lifting the bike and walking past. Or a tree falls across a trail and rather than take the time to clear it or carry the bike over, we ride around and create a new path.

Or on a mountain pass, we spot an appealing viewpoint and casually ride across the tundra instead of leaving the bike and walking. Our tracks remain, soon someone else follows, and another trail begins.

Alone, these actions seem minor. But when multiplied by all of us in the backcountry, the effects can be major. More important, they're indicative of society's prevailing attitude that man's wants prevail. Consequently, the first step in moving softly over the land is recognizing that options exist - that we can choose to minimize and mitigate our impact.

Then there's the social dimension of soft cycling - the part that in terms of regulation and access is having tremendous influence on mountain bikers. Near Crested Butte, Colorado, is one of the finest singletracks I've ridden. I know it well and can trace its entirety in my mind. I know how fast its turns can be taken, where to shift and brake, and when to accelerate through blind corners. To blast over its length is a joy, except that should a hiker suddenly appear, one of us might get hurt.

Finding a hiker on this path is so rare that discounting the possibility is easy. And on an especially sparkling day, the trail almost begs to be toasted at maximum velocity. But soft cycling dictates that I do otherwise. Instead of blasting ahead, I hold back just enough to avoid such a collision. Just as I don't want to tear up the trail, I don't want to destroy another's enjoyment.

If one word defines soft cycling, it's responsibility. Under its rules, we are totally accountable for our actions. If we're injured or come across someone who is, we're equipped to deal with it. If a tire flats or a bike breaks, we have the necessary tools to fix it. What we carry in, we take out. What trash we find, we pick up. If a wind has blown deadfall across a trail, we clear what we can. Always, we have in mind that we're only visitors in the backcountry and so treat it accordingly. We respect our fellow visitors and their dreams, too, and treat each other with honor.

Ultimately soft cycling is a way of life, a way of thinking that stretches well beyond mountain biking. It's an awareness that the world and ourselves are constantly evolving, and that what we may arrogantly call "right" in our youth may be seen as humorous or destructive in our maturity. Who knows what mountain bikes will look like and be capable of in the future? Maybe those who fear our fat tires will be proven right, or maybe a new age of environmentalism will cite the mountain bike as our salvation.-Hank BarlowMountain Bike magazine

Question: Should I Mountain Bike on a Wet Trail? - Riding Wet Trails

Mountain biking on wet trails can be very damaging to the trail, especially in certain soil types. Riding and damaging a wet trail can not only lead to accelerated erosion but can lead to trail closures. So, when is it ok to ride a wet trail?

Answer: In some particularly damp parts of the world, if you don't ride when it's wet, you simply won't be able to ride. In these areas as well as other areas where mud and erosion are not an issue, riding in the wet is just fine. However, in most areas riding it simply isn't acceptable. In almost all cases you shouldn't ride on a trail when it is muddy. When you ride in the mud you are significantly contributing to trail erosion, and you seriously effect the quality of the surface of the trail when it dries out.

Trail damage and erosion is one of the most effective reasons people use to get trails closed. You shouldn't be surprised to find a trail that has been ridden in the mud one day closed to mountain bikers another. A mountain biker should always make a conscious effort to preserve the environment they are riding in. This includes an honest evaluation of the trail condition and an effort to minimize damage to it. That said, there are some other issues to riding wet trails. Damp trails are particularly fragile, so, as always, avoid hard braking and locking up your wheels.

Don't go around puddles, go straight through them. If everyone goes around the outskirts of a puddle it damages the sides of the trail and widens it. Going through the puddle keeps the trail at the same width and minimizes trail damage 

Rules of the Trail

These guidelines for trail behavior are recognized around the world. IMBA developed the "Rules of the Trail" to promote responsible and courteous conduct on shared-use trails. Keep in mind that conventions for yielding and passing may vary, depending on traffic conditions and the intended use of the trail.

1. Ride On Open Trails Only

Respect trail and road closures -- ask a land manager for clarification if you are uncertain about the status of a trail. Do not trespass on private land. Obtain permits or other authorization as may be required. Be aware that bicycles are not permitted in areas protected as state or federal Wilderness

2. Leave No Trace

Be sensitive to the dirt beneath you. Wet and muddy trails are more vulnerable to damage than dry ones. When the trail is soft, consider other riding options. This also means staying on existing trails and not creating new ones. Don't cut switchbacks. Be sure to pack out at least as much as you pack in.

3. Control Your Bicycle

Inattention for even a moment could put yourself and others at risk. Obey all bicycle speed regulations and recommendations, and ride within your limits.

4. Yield to Others

Do your utmost to let your fellow trail users know you're coming -- a friendly greeting or bell ring are good methods. Try to anticipate other trail users as you ride around corners. Bicyclists should yield to all other trail users, unless the trail is clearly signed for bike-only travel. Bicyclists traveling downhill should yield to ones headed uphill, unless the trail is clearly signed for one-way or downhill-only traffic. Strive to make each pass a safe and courteous one.

5. Never Scare Animals

Animals are easily startled by an unannounced approach, a sudden movement or a loud noise. Give animals enough room and time to adjust to you. When passing horses, use special care and follow directions from the horseback riders (ask if uncertain). Running cattle and disturbing wildlife are serious offenses.

6. Plan Ahead

Know your equipment, your ability and the area in which you are riding -- and prepare accordingly. Strive to be self-sufficient: keep your equipment in good repair and carry necessary supplies for changes in weather or other conditions. Always wear a helmet and appropriate safety gear.

Thursday, October 16, 2008

Fall Riding at Alum Creek





 close to the trail head of Phase 1


meadow after the creek crossing




The bridge and rock garden on the approach to the creek crossing


What's left of a large tree that came down during Landicane Ike with winds over 75 mph







And then there was this raccoon out on the trail (now in the tree) of the intermediate loop.


On the beginner trail after the skills park I came up on these three deer. 

 

Monday, August 4, 2008

2008 Olympic Games competition and television schedule


The following is the schedule of cycling events for the 2008 Olympic Games. (All times local to Beijing):*Medal Events in Bold
Saturday, Aug. 9

11:00 a.m. – Men’s Road Race (George HincapieLevi LeipheimerJason McCartneyChristian Vande VeldeDavid Zabriskie)

Sunday, Aug. 10

2:00 p.m. – Women’s Road Race (Kristin ArmstrongAmber NebenChristine Thorburn)

Wednesday, Aug. 13

11:30 a.m. – Women’s Time Trial (Kristin ArmstrongChristine Thorburn)

1:30 p.m. – Men’s Time Trial Levi LeipheimerDavid Zabriskie)

Friday, Aug. 15

4:30 p.m. – Men’s Team Sprint Qualifying (Michael BlatchfordAdam DuvendeckGiddeon Massie)

4:55 p.m. – Men’s Individual Pursuit Qualifying (Taylor Phinney)

5:45 p.m. – Men’s Team Sprint Round 1

6:00 p.m. – Women’s Individual Pursuit Qualifying (Sarah Hammer)

6:40 p.m. – Men’s Team Sprint Finals

 

Saturday, Aug. 16

4:30 p.m. – Men’s Individual Pursuit Round 1

4:50 p.m. – Men’s Keirin Round 1 (Athlete TBD)

5:05 p.m. – Women’s Individual Pursuit Round 1

5:25 p.m. – Men’s Keirin Repechage

5:40 pm. – Men’s Points Race (Bobby Lea)

6:30 p.m. – Men’s Keirin Round 2

6:50 p.m. – Men’s Individual Pursuit Finals

7:15 p.m. – Men’s Keirin Finals


Sunday, Aug. 17

11:05 a.m. – Women’s Sprint Qualifying (Jennie Reed)

11:20 a.m. – Men’s Sprint Qualifying (Michael Blatchford)

4:30 p.m. – Men’s Sprint 1/16 Finals

5:05 p.m. – Women’s Individual Pursuit Finals

5:15 p.m. – Women’s Sprint 1/8 Finals

5:35 p.m. – Women’s Sprint 1/8 Finals

6:15 p.m. – Men’s Team Pursuit Round 1

 

Monday, Aug. 18

4:30 p.m. – Women’s Points Race (Sarah Hammer)

5:05 p.m. – Women’s Sprint Quarterfinals

5:20 p.m. – Men’s Sprint Quarterfinals

6:15 p.m. – Men’s Team Pursuit Finals

 

Tuesday, Aug. 19

4:30 p.m. – Women’s Sprint Semifinals

4:40 p.m. – Men’s Sprint Semifinals

5:30 p.m. – Men’s Madison (Bobby LeaMichael Friedman)

6:25 p.m. – Women’s Sprint Finals

6:35 p.m. – Men’s Sprint Finals

 

Wednesday, Aug. 20

9:00 a.m. – Men’s BMX Time Trial Seeding 1 (Kyle BennettMike DayDonny Robinson)

9:45 a.m. – Women’s BMX Time Trial Seeding 1 (Jill Kintner)

10:15 a.m. – Men’s BMX Time Trial Seeding 2 (Kyle BennettMike DayDonny Robinson)

11:00 a.m. – Women’s BMX Time Trial Seeding 2 (Jill Kintner)

11:40 a.m. – Men’s BMX Quarterfinal 1 (Kyle BennettMike DayDonny Robinson)

12:05 p.m. – Men’s BMX Quarterfinal 2 (Kyle BennettMike DayDonny Robinson)

12:32 p.m. – Men’s BMX Quarterfinal 3 (Kyle BennettMike DayDonny Robinson)

 

Thursday, Aug. 21

9:00 a.m. – Women’s BMX Semifinal 1 (Jill Kintner)

9:08 a.m. – Men’s BMX Semifinal 1

9:30 a.m. – Women’s BMX Semifinal 2 (Jill Kintner)

9:38 a.m. – Men’s BMX Semifinal 2

10:00 a.m. – Women’s BMX Semifinal 3 (Jill Kintner)

10:08 a.m. – Men’s BMX Semifinal 3

10:30 a.m. – Women’s BMX Finals

10:40 a.m. – Men’s BMX finals

 

Friday, Aug. 22

3:00 p.m. – Women’s Cross Country Mountain Bike (Georgia GouldMary McConneloug)

 

Saturday, Aug. 23

3:00 p.m. – Men’s Cross Country Mountain Bike (Adam CraigTodd Wells)

TELEVISION SCHEDULE
USA cycling fans can follow all the cycling action via live streaming video online at www.nbcolympics.com or either live or via tape delay on several NBC networks.

Friday, August 1, 2008

Ah the rainy season...


  Well here I find myself awaiting the end of the rainy season here in South West Florida which brings us about 28 inches of rain from June thru August and hopefully no Hurricanes... The trails become ride able as we get into late August, sooner for those in the northern part of the state.  So I have a few blogs worth while to list and a great source for coaching. 

Blogs : 
http://mtnbkrsjoeandamanda.typepad.com/
http://bridget-the-mtb-cx-girl.blogspot.com/

Coaching: http://endurancefactor.com/index.htm



Alpe d' Huez
Vingt et un virages