Monday, March 23, 2009
Armstrong crashes in Tour of Spain
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)
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.
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)
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.
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.
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...

- 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.
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 Barlow, Mountain Bike magazine

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
Monday, August 4, 2008
2008 Olympic Games competition and television schedule

11:00 a.m. – Men’s Road Race (George Hincapie, Levi Leipheimer, Jason McCartney, Christian Vande Velde, David Zabriskie)
Sunday, Aug. 10
2:00 p.m. – Women’s Road Race (Kristin Armstrong, Amber Neben, Christine Thorburn)
Wednesday, Aug. 13
11:30 a.m. – Women’s Time Trial (Kristin Armstrong, Christine Thorburn)
1:30 p.m. – Men’s Time Trial Levi Leipheimer, David Zabriskie)
Friday, Aug. 15
4:30 p.m. – Men’s Team Sprint Qualifying (Michael Blatchford, Adam Duvendeck, Giddeon 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 Lea, Michael 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 Bennett, Mike Day, Donny 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 Bennett, Mike Day, Donny Robinson)
11:00 a.m. – Women’s BMX Time Trial Seeding 2 (Jill Kintner)
11:40 a.m. – Men’s BMX Quarterfinal 1 (Kyle Bennett, Mike Day, Donny Robinson)
12:05 p.m. – Men’s BMX Quarterfinal 2 (Kyle Bennett, Mike Day, Donny Robinson)
12:32 p.m. – Men’s BMX Quarterfinal 3 (Kyle Bennett, Mike Day, Donny 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 Gould, Mary McConneloug)
Saturday, Aug. 23
3:00 p.m. – Men’s Cross Country Mountain Bike (Adam Craig, Todd Wells)
Friday, August 1, 2008
Ah the rainy season...
